Fix Your TILT! How To Correct Bad Lower Back Posture For Good!
Вставка
- Опубліковано 30 сер 2023
- Fix your “tilt”, improve your posture, and eliminate lower back pain with these amazing stretches and exercises! This is your comprehensive guide on addressing anterior pelvic tilt and improving lower back posture. Discover effective stretches and exercises to alleviate discomfort caused by lower cross syndrome. These targeted techniques can help you achieve a healthier, pain-free lower back.
====================================
🔗 LINK TO JARED’S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
🔗 LINK TO JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
====================================
BE SURE TO CHECK OUT THESE OTHER GREAT POSTURE VIDEOS:
✅ 10-MINUTE DAILY POSTURE ROUTINE: • How To FIX Your Postur...
✅ HOW TO STRENGTHEN YOUR UPPER BACK: • How To Strengthen Your...
✅ 10-MINUTE ROUTINE TO ELIMINATE HUNCHBACK: • Fix Your Posture! 10-M...
====================================
WHAT IS BAD LOWER BACK POSTURE?
Bad lower back posture (or “swayback” posture) is a result of a body alignment condition known as “anterior pelvic tilt”. If you think about your pelvis as a bucket of water, it should be level and hold the water comfortably. However if that bucket tips forward and water spills out the front, that would be an “anterior tilting” of the pelvis.
WHY DOES ANTERIOR PELVIC TILT OCCUR?
Human beings were not meant to sit for long periods of time. And yet - that’s the position that most of us spend most of our days in. The result is what we refer to as “Lower Cross Syndrome”. Your hip flexors and lower back muscles become short and tight and your lower abs and glutes become weak.
The result is anterior pelvic tilt and swayback, a common postural issue affecting many individuals.
HOW CAN EXERCISES IMPROVE LOWER BACK POSTURE
Regularly performing the right stretches and exercises can minimize anterior pelvic tilt and improve lower back posture. The exercises in this video are carefully assembled to help alleviate lower back discomfort, correct muscle imbalances, and enhance your overall posture for a healthier, pain-free life.
BEST EXERCISES FOR FIXING ANTERIOR PELVIC TILT:
Hip Flexor Stretch
Knees to Chest Stretch
Child’s Pose Stretch
Posterior Pelvic Tilt
Brace Reverse Crunch
Plank
Single Leg Glute Bridge
💬 Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
👍🏼 If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on UA-cam, so thanks so much for doing that!
✅ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet, I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.
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 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 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.
Did you do the exercises in this video? Did they help? I want to hear about YOUR before and after! Leave me a comment below. Also be sure to watch this great video for a quick 10-minute routine you can do daily to correct lower back and upper back posture: ua-cam.com/video/jB1Yb9PMm-U/v-deo.html Hope you feel better! 🙏🏼
No evidence to support this cross over theory. Went out the window years ago. Get with the times
how long does it usuaualy take to get back to normal
please help me😢. I have been suffering from lower back pain since 5 months. Please listen to my story I will be so grateful 😢.
I am a football player and 5 months ago i pulled my left lower back muscles... after that it feels like the pull recovered but the pain in si join and muscles around it didn't go. We tried every possible exercise ,medicines and checked xray and mri and found nothing helpful and found that I have a herinated disc and Some si joint problem . I also have lumbar lordosis problem...
Please tell me a solution 😢😢
Sad brother 😢
Dude knees to chest is not for someone with back pain. This vid is just bad.
Ball - 60sec each side
1:06 Hip Flexor - 20sec x3 each side
2:03 Knees to chest - 20sec x3
2:30 Child’s pose - 20sec x3
3:28 Posterior Pelvic Tilt - 15 reps
4:29 Reverse Crunch - 10 reps x3
5:32 Modified Plank - 45sec x3
6:57 Single Leg Bridge - 12 reps x3 each side
Thank you 🙏🏾
For those who can’t do the reverse crunches or beyond (like me). Repeat everything up to reverse crunches 2 times a day, a few days later you should be able to do reverse crunches with mild difficulty.
The hip flexor/psoas muscle has always been so tricky to release for me- and it effects everything when it’s tight! Thank you for this advice!!!
You are so welcome!
After a few days I already see a pretty big difference thank you man I was so self concious abt this and didn’t know how to fix it
Great to hear and thanks for sharing!
How many times u was doing it a day
How often were you doing it a day?
Bro it is clearly saying 3 sets
I’ve been noticing this in myself & was thinking I need to do something to fix it. I feel like my lower back muscles are also very weak. But I am so happy this video popped up for me. I will definitely work on this. Thank you so much.
I hope these help you, @fishchick72! Thanks for commenting!
so did it work?
Did it work ?
Thank you so much Jared for this video! You're God sent! I bought your Mommy Tummy Fix program a while ago to heal my diastasis recti and have done the exercises up to phase 6 but due to having a severe anterior pelvic tilt, which I've had my whole life, it's been very challenging to do the exercises in phase 6 as I'm unable to keep my back flat to the ground and also experience a lot of pain in my lower back when trying to do the exercises. So thank you again so much for addressing this issue! Can't wait to implement the exercises from this video to correct my anterior pelvic tilt and hence do the phase 6 exercises from the Mommy Tummy Fix program more effectively!
Oh, this is wonderful! I am so glad you are finding the MTF program so effective and I hope fixing your posture helps you see even better results!
Thanks for the great video!! Just tried the stretches I can immediately felt relief on my lower back. Had been having this problem for months!!
Glad it helped!
Fantastic video with great exercises. Really clear and systematically explained and demonstrated. You give me the hope I can do something about my lower back posture. Thank you!
You're so kind, thank you so much, @muirgheasa73! I hope these things help you, and thanks for commenting!
First time on your channel, most impressive, thank you,have subscribed ❤
Awesome, thank you!
You have the best videos on these topics! ❤
Glad you think so!
Thank you Dr. Jarod. I greatly appreciate how much time and thought you put into your videos. This was very helpful and informative.
You're very welcome, @michaelbrush4276! I hope they help you! Thanks for commenting.
Interessting. I studied myself for the last months because i couldnt get myself to go to the doctor. Many things he does are things, that i realised felt good for me, so i really think that this guy is onto something
thank you sir
Fantastic exercise for tilted lowback and awesome explanation as why you doing these exercises and what it does to your body!
Glad you enjoyed it and thanks for commenting!
Thank You for this, very effective exercises.
Glad you like them!
Thank you, every experience well explained
You are very welcome!
Important notice - if you have same symptomes - visit a doctor. Saw this video and started doing exercices, then my mri results stated that i have disk herniation, this kind of problem cannot be solved only doing exercices. And still this video is nice, if you have not problems with spine
What symptoms??
@@HealthandExercise-ht1zl
Still waiting for the symptoms
?
@@FinancialHealth-ku1ryisnt it obvious?
@@FinancialHealth-ku1ryi have scoliosis, but i didnt know. cos it was a lower degree. barely noticeable when i began doin posture exercises i began to feel a hard pain, really hard pain, i felt like vomiting, and i noticed headaches
@@FinancialHealth-ku1ryshe probably had a spine deficiency. just like i did. now im treating it. although this video is really good. it doesn't fix problems such as scoliosis, spine problems, it can be harmful to older people. they can start to feel fatigue etc.
Hello Dr. Jared, thanks so much for the video. By any chance, do you have any video for the posterior pelvic tilt?
i need this 👏🏼
Really succinct and awesome info! I can’t wait to strengthen my back!👍😎🔥
Great to hear!
Once again, very helpful~! My PT group has given me most of these, but i really like how you explain the connection to correcting the lower back posture. One difference is my PT did not give me the child's pose and am wondering if it's due to my slightly bulging disc in L3-5. Should I avoid child's pose? Thank you for your excellent, helpful
videos!
Great exercises. Ty
You bet!
Thank you so much for this, so helpful, simple, I’m going to start doing this going forward. I also have a very weak pelvic floor + groin, do you have a video focusing on this ?
Always watching from Dubai.thank you so much kind doctor .God Bless you always and your family too.
You are so welcome and thank you for your support.
Oh tankou master ❤🙏💯
Besttt, absolutely best
Omg I seriously needed this I was jus literally trying to fix my posture jus starting a few days ago cuz I have such a horrible posture n I started walking 6 miles daily which helps but I have so much tightness still I can feel it so gonna incorporate these daily, truly thank u!!
You are so welcome! I hope this is just what you need!
Great information 😊
Glad it was helpful!
This is the best
Thanks a lot for all your content. I've been using some of your vids in the last month and it really helps :)
I do have sone questions after watching this vid and others before:
1) You talk about having a good posture in the back. I understand the need to strengthen relevant muscles but during the day when I'm walking/sitting going by my own business should I also try to actively engage the lower abs to straight my back and not have that bad "hole" between my butt and my back where my back leans forward? (which seems to be default position unless I engage my core
2. You explained bridges is used to strengthen glutes and also you should squeeze them during the exercise. I'm also pretty sure I saw in other vids from earlier days you explained bridges is for the core muscles in the back. I'm a bit confused about this. When I do bridges I do feel the glutes but I feel nothing for the core/stomach/back area.
If indeed bridges is mostly for the glutes is there anything I can/should do back side of the core?
ThankYou.Much Appreciated. Among the Best I've seen!!!. Looks Very Experiencaed; Very, Very Effective; Very Practical,and Scientific👍❤️😁*******
Thank you doctor❤
Most welcome!
Hello, this is great, thank you! I just subscribed to your channel. Question: your older videos include the "marching" technique when performing the posterior pelvic tilt exercises, but this new one does not...will you please clarify why there is a difference and/or which one of these techniques is preferred?
I used to have anteriour pelvic tilt and boy did I do corrective excersices.
In fact I did them so much, I now developed posterior pelvic tilt.
👏
How long did it take u to fix ur posture?
Do it every day bro plus do not sit to much plus do more second and reps and i hope it works for me and you 🥲@@omkarrath503
How long did it take you to fix it?
What habits do you need to change?
Thank you
Of course! I hope it helps!
Thank you for sharing these exercises-I've been doing them for a few days now! One issue I've been having is with the first stretch for the hip flexors. While I really benefit from it in the right spots, being on one knee really hurts me for some reason (especially my left one), even when I put a thick towel or a pillow underneath. Is there another way to perform this stretch while staying off of the knee, like in a standing position?
Super great, and easy to do when u don’t have a gym home. Thank you!
You're so welcome!
One more to add to release hip flexors, do it after the first stretch he showed, is to kneel, be upright tighten glutes put hands on glutes or lower and lean back just enough to lift your chest to the sky.
1:43 -Stretch 1
2:23 -Stretch 2
2:53 -Stretch 3
4:03 -Exercise 1
5:23 -Exercise 2
6:23 -Exercise 3
7:23 -Exercise 4
Can you do a video on posterior pelvic tilt? There are thousands of videos on anterior pelvic tilt but I can’t hardly find anything on posterior.
Sir i have rounded shoulder + anterior pelvic tilt
Which should i try to fix first?
Whixh would be better to fix first?
Hi, Great exercises. Been doing this one week now, each day. Certainly seeing some improvement! How long does it generally take to get full results, please?
anterior pelvic tilt cause back side pain
Good exercise..
Hello, just discovered your channel for thoracic pain! I'm curious if you have an opinion about the significance of the primal squat as a resting position for westerners? I'm able to do it, but it exasperates my thoracic area pain and I need to strengthen my ankles a bit more as well.
Really useful and its working guys..... Thanks brother 🤝
Really?
How long has it taken?
Glad to hear that and thanks for sharing!
Do update on your journey
At 80, my posterior chain (backside) is so tight that I can pull a back muscle just by standing when I pee. As soon as I slightly lean forward to see what I'm doing, I feel that "slip" in my back as I overstretch some back muscles and for days afterwards my back tends to go into spasms. As I experiment with various stretches and exercises, I noticed that I can do situps okay from flat on the floor if I warm-up carefully. But from that same position flat on my back and raising my knees to my chest - ouch. I guess that moves/tilts the pelvis more than what is allowed in situps. But your video is Golden with great advice and I will be incorporating your routine into my activities. Thanks for posting.
I am from Sirajganj in bangladesh.....this Video is healthfully for us..Thank you so much...
Are doing this excercise daily?
Hi Jared. These exercises are just what I needed. Since my blown disc I have struggled with weakness, and poor posture. I did them the first day and the next morning pretty soar but I've been doing them daily and getting better, feeling better and standing straighter. Thank You so much for all you offer to the public. I look forward to more. What do you recommend for bursitis?
❤ LOVE YOUR CHANNEL ❤
Happy to help! Try these: ua-cam.com/video/10djgkzwsFk/v-deo.htmlsi=SfGbLTg5MhH_nQq5
Hey....how r u now ? I too have disc bulge at L5 S1....my posture is also bad ..pls let me know did you feel any difference?
MRI > Straightening of the lumbar spine suggesting muscle spasm.
is those exc good for me ?
Thanks for the video 😊 How long will it take to fix my posture?
You are so excellent....hii from Türkiye
Hello and thank you!
Informative video, doctor. I have a couple of questions, I have a pronounced curve in my back but havr had L5-S1 disc herniation, and stenosis.
In the past, mckenzie cobra style push ups and bridge exercises helped but lately I am starting to believe those exercise are going to further curve my back. Is my assumption correct?
If so, shall I drop the bridges and mckenzie push ups and rather focus on posterior pelvic tilt, planks and child pose?
I have already been to various doctors and completed my PT with over 4 therapists. Had a laminectomy last year which helped reduce the pain, but I am still.not 100% relieved. If you offer online services, I would be happy to join
I noticed you had another video 5 years ago, would the exercises from this video be good enough? Or should I incorporate your other video into my plan?
Nice one
Thanks for watching!
Good
Thanks so much I have been tgink8ng there was something wrong but wasn't sure. I will definitely be using these to help. Thanks a bunch man
No problem! I hope it helps!
Bedankt
You are so welcome! Thank you so much for your kindness and generosity for the Super Thanks! You are appreciated!
Thank you so much .💐👍❤
You're welcome 😊
Love from🇮🇳
Important question, How long does it take to see improvements on the posture?
How long is a piece of string?
@@Leo-gt1bxhow long is a clothing line?
How long is a wire?
How long is long ?
How long this comments section is going to be.
I noticed the curve in my lower back and thought it was because I was still growing and skinny. While I was training for athletics, my glutes and hamstrings were getting tight. Even when I wasn't running my hamstrings felt awkwardly tight but I had no pain throughout my back and body. I study Health and PE at school and thought maybe these were connected to each other. I then decided to fix my problems after I was leaning over to pick up stuff and my lower back would hurt a bit. This video was really helpful! The part about hip flexors and pelvis explained my situation completely! I'm going to do these exercises every day along with my shoulder exercises to fix my posture and probably stretch/strengthen muscles more before and after working out. I hope to see results!
Best of luck!
did ur tilt improve?
Got any change bro ??
love this video haha
wow I actually never noticed that was the cause I always thought my body was just that way, Thank you man
You bet!
Quick Q, does rasing legs not put extra stress on already tight hip flexors , ive seen a few vids saying to focus on upper abs to strengthen core ?
Hi doctor! In exercise n°1 I don't feel stretching hips but rather the upper part of knees. Is it normal in a first time of practice? Thank a lot!
How much break should I do between sets?
I have a very noticeable curve in my lower back which causes my stomach mainly under my chest to look extremely bloated out. Even curved out looking. Going to give these exercises a try. Hopefully this can help correct the issue!
Best of luck!
Did it work by chance?
I’ve been following 3 of your videos and I feel slightly better on day 2 already, I plan to do these for a few months. I have a question, is it ok to do these exercise when the target muscles are sore? Thank you so much.
Progress update?
How to check if I have posterior or anterior pelvic tilt? And what are the excercise to fix those? I didn't find any video on posterior pelvic tilt. It would be great if we can have video on that
Hi doctor , i’ve been suffering back pain now and have finally found what it is and have all symptoms to this especially with the arch in my back and in my glutes. Do you think it would be suitable that i still train with my soccer team while doing these excercises?
Omg this helps trust me guys especially the 2nd EXICIRCEE
First of all thanks a lot for all the informations doc. But i may wanna ask you smth which is about squats and deadlifts. In order to strengthen the glutes, do heavy squats and deadlifts help me out fixing the tilts? I really need your answer sir.
I will try that, but I have a question: Does squat exercise cause this problem? And how to do the exercises correctly if you had a video that would be great
You're the bestest!!
You're the best!
Dr.Jared question is there a specific time does this last or is the effects the whole day?
Thank you so much
Doing This increased my confidence 🙏 keep up the great work sir ❤
It's my pleasure!
Dr. How many days will the result be? Please reply❤
How often and for how long would you recommend doing these exercises?
Does this help to fix lower back pain as well? I have terrible posture and my back has been hurting
If you’re suffering from pain due to long sitting hours. Can we still do this exercise?
Interesting from a developmental perspective that child’s pose results in a c-shaped spine, similar to an infant before walking causes arching in the lower back
This is what is also called Anterior Pelvic Tilt or ATP right? I unfortunately have it, will try to exercise to correct it. Doing pilates 3 times a week but also want to do a routine at home. Do you also recommend the modified plank without your legs touching the ground like in Jeremy Etheir's video? I was thinking doing this routine + that maybe. I don't have the equipment to really do the hip thrust exercise that Jeremy was showing. Thank you very much in advance!
Just wanna say I tried this out yesterday, doing what I could (the leg raise/bridge was hard) but after I did this my legs/back felt weird. Did it early today as well and I already notice a slight difference. Nothing major, but its clearly helping already.
Great to hear!
thank you
I have alot of pain in my back
lam tired of going to vist a lot of doctors and notig good resoult
I hope this helps!
Is this exercise good for sciatica patients?
How long would you say this takes to work?
Are there any general posture exercises to Fix height loss?
How long will it take to get normal... I had a tibia fracture Thn I went through a ilizarav surgery, so now i have got a tilt
You are so excellent.
Thank you so much 😀 I hope you found this video helpful!
Doctor, do you recommend a way i could sleep with that enhance the right posture
i got a lil dent n there u saved me from a completely horrible back posture
I'am from Pakistan
I am starting this exercise from today
I hope this exercise will help me a lot
Because no matter how much exercise I do, I do not lose weight, the problem is back posture
How’s it going?
Important - you cant. You have to go to the bone-smiths , as we call it in Hungary. I had this problem at least 7 years and in january 12th I went there for therapy. Maan why didnt I went earlier? He fixed my body. Now after 2 weeks Im feeling refreshed! Note:In the first week I was like,he really 'did' me,everything hurts. Thats how broken I was. My spine is good now.
That will fix you up temporarily. With the chance or reoccurrence.
This will fix you up permanently over time, if it's made a daily part of your routine and decrease your chances of reoccurrence.
Doc I for the love of all that is holy cannot keep my lower back on the ground while trying reverse crunches. What should I do?
How long do I need to keep doing it to see good results?
Sir please tell me how many days does it take to correct
do you have any book recommendations for fixing posture or massage therapy ?
Unfortunately I do not! I would recommend you jump on Amazon and look at ratings and reviews for books in those categories
As a man with a freaking big butt. It's a curse. I can't straighten my back when i sleep. There is always a gap. Now i have a lower back pain
while plank and these exercies do I squeeze gluts?
Hi! tell us about morning exercises
Agree