Welcome to the first part of our Postural Tilt Series! Here, we will be diving into anterior pelvic tilt — the sneaky postural misalignment behind a whole lot of low back pain, stiffness, and muscular imbalances you might not even realize are affecting your body.
Picture your pelvis like a bowl. In a neutral posture, that bowl stays level. In anterior pelvic tilt, the front of the pelvis tilts forward, causing the lower back to arch excessively and shifting your entire alignment out of balance.
Common visual cues include:
It’s a postural pattern we see in a lot of clients, especially those who sit for long periods or train hard without proper balance in their routine.
A few common culprits:
These factors all create muscle imbalances that pull your pelvis out of neutral.
These symptoms often sneak up gradually, making it easy to ignore—until pain or movement restrictions show up.
Anterior pelvic tilt does not just affect your pelvis and low back. Left untreated, it can lead to:
It’s a whole-body issue—and it needs a whole-body approach.
How to do it:
How to do it:
How to do it:
How to do it:
How to do it:
How to do it:
Correcting anterior pelvic tilt isn’t just about stretching—it's about restoring balance across the body.
The key is consistency—just a few minutes daily can lead to major improvements over time.
Chronic anterior pelvic tilt can lead to:
Anterior pelvic tilt doesn’t have to be something you live with long-term. With the right treatment plan, it can be corrected. Addressing it now can help prevent future injuries, improve your posture, and finally relieve that nagging low back pain you’ve been carrying around for years.
The best approach is collaborative—and that’s exactly what we do. While each of our services can help relieve low back pain, the right combination for you will depend on your unique presentation. Your clinician will determine the best course of treatment plan after a thorough assessment tailored to your specific needs when you come in. Not sure where to start? Entering through any of these services will be a great start and from there, your clinician will be able to refer you on to the best ones suitable for your needs as part of your plan.
🔵 Physiotherapy
Your physiotherapist will assess your posture, mobility, and movement patterns, then design a corrective plan tailored to your body.
🟢 Chiropractic
Realigns the spine and improves joint function, especially in the lower back and pelvis, reducing compensations and restoring optimal alignment.
🟠 Massage Therapy
Targets tight muscles like the hip flexors, quads, and lower back, improving tissue health and reducing muscular tension.
🟡 Fascial Stretch Therapy
Releases deep fascia and restores movement through the entire kinetic chain—not just isolated muscles.
🔷 Kinesiology
Helps retrain how you move. Our kinesiologists design strength and movement plans to help you stay aligned and strong in daily life.
The best part? We work together on your care plan. Everyone’s on the same page, with shared treatment notes and team discussions so you don’t have to play telephone between clinicians. Your body deserves a team that works as one.
Welcome to the final part of our Ankle Sprain Recovery Series. We’ve covered acute ankle sprains (when the injury first happens) and subacute recovery (when healing is underway but not complete). Now, we’re tackling chronic ankle instability—a lingering problem for many who’ve sprained their ankle but never fully recovered.
If you’ve been dealing with chronic ankle pain for weeks or even months, you might have noticed some serious issues: instability, weakness, pain, and difficulty with certain movements. You’re not alone—chronic ankle sprains are common because once ligaments are stretched or torn, they don’t return to their original strength. That’s why repeated ankle sprains happen so often. But here’s the good news: with the right treatment and corrective exercises, you can rebuild stability and prevent future injuries.
A chronic ankle sprain happens when your ligaments don’t heal properly after an injury. Instead of regaining full strength and function, the ankle remains loose and unstable. Over time, this can lead to chronic ankle pain, swelling, and difficulty with everyday movements.
A chronic ankle instability test can help determine if your ankle is still unstable. Common symptoms include:
Many people wait too long to seek treatment, hoping the pain will go away on its own. The problem? Without proper rehabilitation, the body compensates for the weakness, altering your gait (the way you walk). This leads to imbalances in your knees, hips, and lower back, increasing the risk of further injury to other parts of your body.
Physiotherapy is key to long-term recovery. By starting treatment early, you can:
• Reduce recovery time
• Improve stability and strength
• Prevent compensations that lead to other injuries
• Avoid repeated ankle sprains (which become more common after the first one)
A strong rehabilitation plan includes a mix of manual therapy, balance training, and strength exercises. Here’s what a solid chronic ankle sprain recovery program looks like:
Your ankle contains tiny receptors that help with balance and movement control. When these are damaged, they need retraining. Exercises incorporating single-leg stance, drills performed on unstable surfaces such as foam pads, wobble boards, or on a Bosu ball, help restore coordination and prevent future sprains.
Weak ankles lead to instability. Targeted strengthening exercises include:
A restricted ankle can limit movement and put stress on other joints. Stretching exercises can help improve range of motion, including:
If you’re an athlete or active individual, your rehab should include jumping drills, lateral movements, and agility training to get you back to peak performance.
Living with chronic ankle instability is not the answer. Without proper treatment, it’s only a matter of time before you sprain your ankle again. Physiotherapy offers a long-term solution—helping you regain stability, reduce pain, and prevent future injuries.
If you’re still dealing with chronic ankle pain and instability from an old injury, don’t wait. Early intervention leads to a stronger, healthier, and more stable ankle for the future. Book an appointment with a physiotherapist today and take control of your recovery!
This concludes our Ankle Sprain Recovery series. If any of these signs and symptoms sound like issues you're dealing with, book an appointment with one of our expert Physiotherapists to learn more about what physiotherapy can do for you.
Have more questions? Call us at 604-742-3688 or visit our clinic in South Granville, Vancouver to speak with one of our clinical coordinators for more information.
With care,
Therapy X Collective