How To Fix Lower Back Pelvic Tilt Posture [PART ONE]
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- Опубликовано: 26 июн 2024
- Simple exercises you can do at home to effectively correct lower back/anterior pelvic tilt posture. Fix your posture, stand up straighter, and decrease pain with this home exercise program. Led by a physical therapist to help you maximally achieve your goals.
LINK TO LEVEL 2 POSTURE VIDEO: • Fix Lower Back Posture...
WHAT IS BAD POSTURE?
Yes, it’s true that your spine is not completely straight. But it shouldn’t be completely curved, either. Oftentimes people can develop too much curve (lordosis) in their lower back due to an excessive anterior pelvic tilt (pelvis is “tipping” too far forward). This can lead to an unpleasant “pinching” sensation in the lower back and poor body image.
WHY DO I GET BAD POSTURE?
We, as humans, are sitting more than we ever have in history. This causes an adaptive shortening of our muscles as they don’t get used to their full potential. This is especially true in the hip flexors (illiopsoas). This muscle originates on your lower back and attaches into the front of your hip. When tight, it pulls too much on your lower back and causes it to round forward - resulting in too much curve in your lower back.
This can lead to tightness in your lower back as well as you spend most of your day with your back muscles in this shortened position.
LOWER CROSS SYNDROME
This tightening of the hip flexors and lower back muscles isn’t all, though. You also develop weakness in the glute and lower ab muscles as they’re in a stretched position most of the day. The result is a phenomenon we refer to as “lower cross syndrome” which pulls you into this poor lower back/anterior pelvic tilt posture.
HOW TO FIX BAD LOWER BACK POSTURE
The solution is simple, really. We need to stretch the areas that are tight (the hip flexors and the lower back muscles) and strengthen the areas that are weak (the lower abs and glutes). This will help to “counter-rotate” your pelvis back into a more neutral position and help to straighten out your back.
BEST EXERCISES FOR LOWER BACK POSTURE
Here are the exercises indicated in this video with time stamps for convenient reference:
0:00 INTRODUCTION
0:21 WHY DO YOU GET BAD POSTURE
1:09 HOW TO FIX BAD LOWER BACK POSTURE
2:21 HIP FLEXOR STRETCH
3:34 LOWER BACK STRETCH
4:25 LOWER ABS STRENGTH 1
5:46 LOWER ABS STRENGTH 2
6:44 GLUTE STRENGTH 1
7:27 GLUTE STRENGTH 2
You should perform these exercises according to the recommended sets and reps 5-7 times/week for 6-8 weeks to see improvement.
Of course, as you get stronger your exercises should continue to become more difficult so you continue to see good progress towards your goals. Once these exercises become easy, I encourage you to move on to my PHASE TWO lower back posture video where I teach you the proper progression to all these exercises.
OTHER POSTURE VIDEOS YOU MIGHT ENJOY:
✅ 5 STRETCHES FOR BETTER POSTURE: • 5 Stretches For Better...
✅ FIX UPPER NECK AND SHOULDER POSTURE: • How To Correct Your Po...
✅ FIX YOUR POSTURE 10 MINUTE DAILY ROUTINE: • How To FIX Your Postur...
✅ 6-MINUTE CORE WORKOUT FOR PELVIC TILT POSTURE: • Fix Your Pelvic Tilt P...
✅ THE PERFECT DAILY POSTURE ROUTINE: • The PERFECT 7-Minute D...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Like the visual on the explanation to what exactly is causing this. Is helping so far.
I started using your exercises for my pelvic tilt which I’ve been suffering for months and after one session I noticed the difference. Thank you so much.
Pain in my lower back, legs and knees etc is greatly improved. Just done my second and will do my best to keep it up
Is the pain completely gone?
I have the same problem with numbness in my leg
i'm having tailbone pain because of wrong sitting posture. Now i am sitting right i guess. but still having a real bad tailbone pain help me. And really appreciate that uploading these useful videos. Thank you so much
Do part 2 !!! I cant wait for it!!!!
This is the best explained video on pelvic tilt I’ve seen, thank you 🙏
You're very welcome!
I never even knew this was bad posture. Thanks for all you do. Both my kids (8 & 5) have pretty significant sway back like in your first picture there. I may have them do these also.
You are so welcome! I hope you find this video helpful!
My experience with this posture, which I had for as long as I could remember (and it was BAD), is that it's still wanting to come back once I don't focus on regularly doing the stretchen and exercises (especially for the abs), even though I am aware how to work on this and why it happens for over 5 years now.
It's a nice motivation to keep going when I see my posture having a tendency to regress.
Also, taking enough rest was a big help for me (as I had lots of hours to stand and walk/carry things during work), because when my body is tired, this posture is what it "naturally" wants to fall back into.
So daily stretching, working out, resting the body and mind, and being mindful of my posture from moment to moment are part of my life now ✌🏽😌✨️ which is really nice and empowering + so much self-love in taking care of myself yayyy
You guys can do it 🤍
I love this channel so much and I have gotten so much help for my back and hips from T&T
Thank you Jared
I appreciate your comment and support so much! Thank you, Joni!
My lower back is looking bad working from home in a small workspace since covid. This is exactly what I needed. Big thanks!
Happy to help!
Did these help you has it recovered?
Has it helped?
PHASE TWO VIDEO JUST LAUNCHED! You can get the progression to the exercises in this video and take your results even further right here: ruclips.net/video/IgNc1S_9fQc/видео.html
Remember - consistency is key! Perform these exercises daily and I know you'll notice an amazing change. Thanks so much for watching 🙏🏼; please consider subscribing if you haven't already. 🙌🏼
Those exercises are looking so effective.
You should use better mike to decrease the resound.
Day 1 a little looser
@@venkatanarayanacheparthi2562 You should use a better Frank.
@@dissentcontent4777i would rather use sam
Great exercises thanks
Love these exercises! I was looking for this since a while :)
Thank you! I am glad you found this helpful!
I got a better upper back thanks to your videos and now it's time to do same for the lower. You're great thanks!
Great news! So glad you are seeing an improvement and thanks for sharing.
I've had this issue most of my life. My chiropractor told me about it but never how to fix it. So glad you did this video cause I'm tired of the belly protrusion.
I hope you find this video helpful and thanks for commenting!
Thank for this video! I lead a large sales team and during COVID, I was working 100% from home. As a result, I developed the problem you describe in my lower back. It has gotten quite severe so really looking forward to following your recommended routine for relief, alignment, and strength. I look forward to the advanced video as I plan on being diligent with this current routine.
You are welcome, Catherine! Stay consistent and I hope you see great results!
How long does it take to fix lower postur?
Have your problem solved
Excellent! I will try these exercises. Thank you
You are welcome, Karmen Najeh! I hope you find them effective!
This really gives me some peace of mind because this sitty posture ruins my confidence.
Thank you, Sir.
You are welcome! I hope you find these exercises helpful!
Now I have some basic exercises I can do to stretch first thing in the morning. Thank you so much for this! 🤗
You're so welcome, Lisa! I hope you find them beneficial and effective!
Feel comfortable, thank you
Cone on everyone hit that subscribe button and get this doctor to 1 million. He is so close and his videos are helping so many of you!
Super informative video with no BS. Subscribed.
Thanks for the sub!
I totally needed this! I’m going to start these and then also the neck hump video. I’ve been having neck/shoulder pain and my chiropractor said it’s from weak glutes and core muscles making me have a bad posture.🤪 My core is definitely weak after having 5 kids! I appreciate all your videos!👏🏻🙏🏻
Good luck! I hope you find them helpful!
Will definitely do these as I have that sway and now suffering from sciatica
Good luck! I hope you find them helpful!
Thank you for all this videos! I have a mild hypotony and my posture is awfull, i hope it will help me all this exercises.
You are welcome! I hope you find these helpful and thanks for commenting.
Thanks! This is really helpful
Glad it was helpful!
Practicing them today thank you
You are welcome! I hope they help you!
Finally!!! A helpful video!!!!!
Glad it was helpful and thanks for commenting.
These feel appropriate for the issue thanks I will try them daily and see how it goes.
Best of luck, Kathleen! I hop you find this effective!
result
Thank you...no strain on the neck!
You are welcome, Laura! I am glad this helped!
Excellent quick easy exercises - clear explanation.
What I would like is , A full routine for us to follow along with.
Now that I know what to &how to, - It’s just so much easier to do a whole routine with you as you stretch, including you important details and suggestions for tighten this, feel the stretch here or there.
Thank you
Great suggestion!
Very helpful I doing them thanks
You are welcome! I am glad this is helping you!
Watchin this while I'm working. Can't wait to get home n try these 😎
Hope you enjoy and find it helpful!
BEST!!! Sooo helpful
Glad it helped and thanks for sharing, Lou!
Thankyou doc you are the best! I think this is what I have and as well as sciatic nerve I am now slowly walking very afraid that sciatica might come back, when I do the bridge excercises the flesh beneath the leg by my buttocks feels like it is ripping, so I will do these excercises as soon as the pain calms down and I feel stronger. I am using heat and ice for inflamation to go down.. I wish you had your clinic in my state. Thankyou again god bless❤❤❤🙏🙏🙏🙏
I'm so sorry to hear about your pains, Nan's Global Kitchen. I hope these (combined with the other exercises from videos on my channel) help you to feel better. Sounds like you're on the right track. All my best for a speedy and complete recovery!
Seems like Perfect exercises, i didn't even knew about this issue because i am doing exercise for 1 year and thinking tilt shape is the correct one. Thanks for the info will start doing these exercise from today.
Happy to help!
Hi Jared! Could you make a video on how to fix kifosis? That would be really cool and thanks in advance
Super sir great way of expressing and explain your vidio easy for people who are not in medical field very usefull for all people now a days thanks sir
Thanks so much and you are welcome!
Im 44, active gym goer, my diet is insanely strict. Even my Physiotherapist couldnt get his head around how strict I am with it.😂 But he really told me all about my imbalances lately, especially my APT.
Regardless of what I do inthe gym, if my pelvis is tilted forward, the workouts only make the body too hip strained/dominant. Its like Ive constant Doms in the front of my hips.
Over time this has lead to knee/leg tightness and aches here an there. I Need to spend the upcoming weeks on work like this instead of the weights , or at least find some middle earth to work it all together. Thanks for the video. Great Channel.👍👊
You are welcome! I appreciate your support!
Thank you.
You're very welcome, Diann Hall! I hope they help you! Thanks for commenting.
These exercises were so helpful I feel some relief 😊. I'ma keep going 💪
Great news, Sweet Angel! Thank you for sharing!
Hello hows going sweet??
I do these excersises for baseball. Turns out a problem ive ben trying to correct for months wasn't mechanical, turns out it was my lowerback.
Atleast i hope...
Did this. I feel so much more flexible after one round. Awesome. Thank you.
Great job! Glad to hear it helped!
I watched this vedio by chance..I previously watched a vedio that was about muscle pain..by watching this vedio I understood that vedio was concerned to me very much..thank you so much ❤
You are welcome! I hope you find this video helpful and thanks for commenting!
It's Just Amazing sir very useful tips exactly ❤️...
Thanks so much! I am so glad you are finding these helpful!
The knee marches and bridges seem to be an exercise with multiple benefits!!! I hv been trying to do them 4 times a week .. single leg bridges are still very difficult for me, I ll be continuing them ..
Yes, keep working on them!
Hi tried them really good ones thank you see you soon
Glad to hear it, Teresa! Thanks for sharing!
I had a hernia on my left side. That ab walk thing was CRAZY. The right side was like “is this even a workout” but to keep my pelvis from rounding out on the left side, I literally started shaking. Just crazy
Tall kneeling is painful on the knee that is down (even with sufficient padding). Kneeling on both knees at the same time for an extended period of time is just fine. Is it OK to substitute another hip flexor stretch here? I've had less pain/irritation on the knee of the hip being stretched when I stand and place the downed knee on a padded chair. I assume that my standing leg is able to "shoulder" more of my bodyweight and let me ease up on the weight being placed into the downed knee. I would guess this resembles more of the "couch stretch", but it's standing. Is a standing lunge also an appropriate alternative? I make sure to posteriorly tilt my pelvis, and contract/squeeze/activate the glute on the side of the hip flexor being stretched. I wish I knew why my knees were so sensitive when I do the 90/90 hip flexor (tall kneeling) stretch? The area of un-comfort is below the patella and seems like it's at the patellar tendon or where the tibia begins. EDIT: It's not an unbearable sharp pain, it's just irritating enough that when I do it daily (3x or more) that it becomes more and more uncomfortable and hard to focus on stretching the hip flexor.
Hey I'm From India I had a pelvic Tilt since the 1 year .
I just want to ask you one question . Are You a
Physiotherpist ? Because You are Just awesome than any Practitioner
Thanks homie!
Any time!
I'm from India.
I practised it and it gives results, due to accent problem I couldn't understand well please provide subtitles
Just what I needed - as my right hip aches
Great, Jennifer! I hope this video helps you!
I had discectomy 3 years ago and last 6 months I've Ben feeling tender in the lower back area again. I do have the lower back curve in pelvic tilt. I really hope working on reversing the tilt will help fix the issue.
Single leg bridges. Epic, thank you.
You are welcome! I am glad you found that exercise helpful!
It really helped me ❤️... 👍
Wonderful, Clash-S!! I'm so glad to hear it! Remember - come back and perform these regularly and you'll be amazed at the difference. Thanks for commenting!
@@toneandtighten ok sir Thank you 👍
Hi Doctor Jared, do you have any exercise for imbalance upper body? My right shoulder is slightly forward. It made me have limited ROM.
Thanks in advance.
Very helpful! I have a sway back and my lower back and right hip muscles are hurting. I will be hitting these exercises up daily!
Great! I hope they help!
Yes. It did and for some reason I’m sore from doing it. But I’m on day two of stretching! Thanks for posting this!
Day 11was amazed today I walked around the fair grounds with my grandsons for hours taking frequent sitting breaks. No pain! First time in years.
Wonderful news! I love to hear this and thanks for sharing!
Sir I have same problem love from India sir I doing your exercises thanks sir❤❤❤
How is your exercise going
Did it work for you?
Thx
fantastic
Thank you so much 😀
Hi. Thanks for all the videos. They are great. I definitely have this kind of bad posture. But I did the test for hip flexors and I think mine are weak. My leg is comfortably on the table surface with my other knee all the way on my chest.
When I am on my knees and hands (like a dog :) I tend too make a lot of reps of different movements but when it comes to lifting my leg on the side (maintaining the leg form, like a dog who wants to pee :))) I feel my hip muscles are burning. I wonder can you have this kind of bad posture and a weak (not tight) hip flexors?
Nice exercises. Please suggest more. I have developed anterior pelvic tilt due to bad sitting postures since childhood. I need to correct it. It's not only looking bad, it has raised lower back pain problem too
Here is the video you want! ruclips.net/video/QumlJTVhVCc/видео.html
@@toneandtighten thank you 😊
I have a (imo) a really bad pelvic tilt and it affects my self esteem so im glad i found this without having to dig question though im 17 and in shape should i still do these exercises or go straight to the advanced ones?
‼💪💪👍💯 # 360 being consistent all the way around.
Hmmm I’ve seen this title somewhere before
When these exercises are too difficult due to severe tightness, is there muscle soreness that will occur initially and then getting better once the muscles loosen and are more correct in a neutral position? I have significant posterior pelvic tilt and hip tightness / and am duck footed. Thanks so much for your videos! They are super helpful! @toneandtighten
Does exercise order matter? Should we do all the sets for 1 exercise and then move onto the next one OR can we do 1 set of each exercise and then loop around and start from the first exercise (or go through the series periodically during the day to get the 3+ sets)?
Hlo sir plz post the exercises to get rid of posterior pelvic tilt also 😊
Hey, 13 years old and already have this. Gonna try out these exercises every day, keep yall updated. Ive already done other excercises and improved my posture but my spine is still bent back the same way and my lower back constantly hurts. Hopefully this video helps out.
Best of luck! I hope you find it helpful!
Does it helps??
@@JY_0423 i havent really been doing it consistantly but i think i have noticed a slight improvement and my back doesnt hurt nearly as much. Ive been doing this in combination with a workout and my posture got WAY better within 1-2 weeks. Just stay committed to it ig and make attempts to sit straight throughout the day.
@Moopy any improvements so far?
@@anime_overlordz1911 No
This is great stuff, but it would be much more effective if you had a follow-along version with your timer. That way
I could add it to my list of your videos I do every morning. Its ok if the follow along portion is mid-video.
Thanks for the feedback and suggestion, Mark!
Need this for my low back do you have leg exercises as my legs been paining since last sunday love your channel sooooooooooooooo much love your recipes making me hungry Thanks Ramya
Always great to hear from you, Ramya! Thanks so much for all your support! Of course I have leg videos here on my channel - search for them here on youtube and you'll be able to find what you're looking for. Good luck!
Man I go hulk mode and break my legs for some reason If this happens lol jk
@@karmveer240 leave a comment on his video not my reply
@@Ramyapad19 but I replied on ur reply bro
Hi sir, please do a video about 'scapular winging'.
Great suggestion, LE O! I'll see what I can put together for you; thanks for commenting.
Dir please tell all these exercise can do a sciatic patients
Where can I get a mat like yours?
more than likely if you have anterior pelvic tilt. you will also have lower cross syndrome. which makes it almost impossible to ever switch your glutes on. but you can't fix anything without proper extension so it's kind of a catch 22. I highly recommend deep needle therapy to get those gluteal going.
Nice mic, bro
How coincidental!!! Im watching this as im waking up with that specific back pain 💀💀💀💀 I very much appreciate the video
Sorry to hear about your back pain, The Paladin, and I hope these exercises help you! Consistency is key - perform them regularly and I know you'll see improvement!
Make that two of us. Going to do these exercises right now as part of my workout. Thanks!
Can i do these exercises postpartum? I had a c section delivery 5 months back
I will tell you guys my transformation by uptading every day on this comment
I will do them 2 times a day
Day 1 : all the exercies were easy besides the bridge one
Day 2 : my body feels more responsive considering i had this for like a month, and i have more control on my lower back , but the muscles hurt cause i streched them and tighted them, but overall my body feels better
Day 3 : my muscles are gettin stronger and the rest is like day 2
Day 4: my posture is goin the right way!!
Day : 5 i feel so strong and so free
Sorry for not uptading, i got into a car crash and now my doctors said i cant over use my energy so my bad but il be fine in like 1-2 months 😇
Good luck! I hope you see great improvements!
@@toneandtighten ty 😇
@@k1ng871 how it is going now bro..please update
@@abhijitsingh734 sorry for not uptading, i got into a car crash
@@k1ng871 how is it now?
Will these exercises benefit swayback?
Now in doing that hip raise
I had back surgery a year ago where I had a disc fuse and I have two small rods in my back can I do this exercise?
would you recomend I do this if I have inflammation in my actual bone S1/L5 (according to MRI) Or would you recomend another excercise. I am going to try these anyway. And thank you
Can you show exercises for someone with a lumbar fusion (and hip replacements)? My lumbar fusion is 12 yrs old, and my lower back pain is getting worse.
Great video Jared ! Simple and clear explanation. Adding some hamstring strengthening exercises to the above routine will help reinforce the posterior chain to prevent anterior pelvic tilt. Cheerz
Thanks so much!
Would the problem fix if I started forcing my lower back backwards like when you did it against the ground
This position is sooo annoying when standing long periods of time🤦♀️. The stretching was incredible. Thanks for these!!🎉👏🎉🧘♀️
Absolutely one of the main culprits of this pain, Gaby! Keep your glutes and lower abs engaged while standing to avoid this position. Hope this video helps; good luck!
@@toneandtighten I'll work on that one more lol. Never put 2 n 2 together🤪
Will hamstring tightness loosen in the 6-8 week period once the glute muscles are stronger?
That's what I have a posture! ^_________^
I need it! I need this exercise for my back!
But, urm... I need to exercise for losing my fat as well ;;;
Anyway Thank you! And, I am doing your solution now.
Have a nice day!
Hope it helps you, 리뉴얼바디! I appreciate your support and thanks for commenting!
What are the symptoms of the pelvic tilt? My back hurts in the lower L5 and right hip region. No pain felt in the legs though.
Due to the back pain, I am unable to keep my back straight and the curve is similar to what you've shown in the thumbnail. Please let me know if these exercises are correct for my condition
Hi doctor i am suffering from lumber lordosis problems my hip back is really hurt a lot in one year suppose i do your excercise how much time i will be cured in the disease
How often should these be done?
I have been doing yoga for years and inflexible hamstrings have always been an issue. I hope working on APT solves this problem for me as I just can't get my heels to touch the floor in dwd pose !!
Also, if you can help, how should I include these exercises in my regular workout routine ? Would doing these on alternate days work the same as doing daily ?? I only get an hour to workout everyday. Thanks in advance !!
I also have this wrong posture and also disc bulge in l4-5 and l5-s1. So, can I do these exercises?
Thank you very much for the video.I have APT and disc hernia. Are these exercises harmful for a person with L5-S1 disc hernia?
The only one that might aggravate your disc is the reverse crunch with hip lift, Ersin. Try the exercises cautiously and if any of them hurt please don't do them. Good luck!
Ok I am now walking pain free can I expect this to continue? I've been having pain standing and walking for a long time.
Would it be OK to do these exercises along with your posture video (the 10-minute routine), or would they counteract each other?
Why would they counter eachother?😊
this is a very timely vid because that low back pain has just happened to me, I think my new office type chair causes me to have too arched a back
I had this arching back problem since i was little it was not that arching but the more i grew up the more my back became like a Half wheel but i wanna ask about the last exercise when u put both legs on the floor and move yr hips up it’s basically arching the same way it was 😟 how is this gonna help ? Plus im gonna start doing them starting Today hopefully I’ll get a nice flat back it’s really irritating
Hi sir my mum have straight spine after covid please tell how can she fix it
I'm about to start my journey, ill update in two months
Best of luck!
Day three, posture better, quads tight when I kneel.