What is bucking hips?

Bucking Hips

Bucking hips, also known as "anterior pelvic tilt" or "hyperlordosis," refers to a postural condition where the pelvis is tilted forward excessively. This creates an exaggerated curve in the lower back (lordosis) and can lead to a number of issues.

Causes:

• Muscle Imbalances: Tight hip flexors and lower back muscles, coupled with weak abdominal and gluteal muscles, are primary contributors.
• Prolonged Sitting: Sitting for extended periods can shorten hip flexors.
• Poor Posture: Habitually slouching or standing with an arched back reinforces the tilted position.
• Pregnancy: The increased weight in the abdomen during pregnancy can shift the center of gravity and contribute to anterior pelvic tilt.
• High-heeled shoes: Wearing high heels often shifts the body weight forward, encouraging an anterior pelvic tilt.

Symptoms:

• Exaggerated Lower Back Curve: The most visible sign.
• Protruding Abdomen: The forward pelvic tilt can make the abdomen appear larger.
• Lower Back Pain: The increased strain on the lower back muscles can cause pain and discomfort.
• Hip Pain: The misalignment can stress the hip joints.
• Hamstring Tightness: Hamstrings may feel tight due to being lengthened and strained.
• Knee Pain: Altered biomechanics can sometimes lead to knee pain.

Diagnosis:

A physical examination by a healthcare professional, such as a doctor, physical therapist, or chiropractor, is typically sufficient for diagnosis. They will assess your posture, muscle imbalances, and range of motion.

Treatment:

The primary goal of treatment is to correct the muscle imbalances and restore proper pelvic alignment. Treatment options may include:

• Stretching: Stretching tight hip flexors (e.g., iliopsoas stretch) and lower back muscles.
• Strengthening: Strengthening weak abdominal muscles (e.g., planks, crunches) and gluteal muscles (e.g., glute bridges, squats).
• Postural%20Correction: Being mindful of posture throughout the day, both while sitting and standing.
• Physical%20Therapy: A physical therapist can provide personalized exercises and guidance.
• Chiropractic%20Care: A chiropractor can help restore proper alignment of the spine and pelvis.

Prevention:

• Maintain good posture.
• Engage in regular exercise that includes both stretching and strengthening exercises.
• Avoid prolonged sitting; take breaks to stand up and move around.
• Be mindful of ergonomics at work and home.