The most ridiculous video I have seen for a long time. Those who haven't had this problem don't know anything. It is probably only those with this healt problem will know truth.
I didn't watch, I just came here to read the comments after seeing the stupid title of the video. Anterior pelvic tilt comes with tons of negative downsides that are well documented by decades of research.
For anyone with symptoms of anterior pelvic tilt: Run for the hills from this video. You absolutely need to fix it if it's beyond the normal range (healthy humans do have a slight anterior tilt). This will fix your low back tightness and inability to walk or run long distances.
Yea when they were showing the side diagram for APT (1:02), there was barely even a tilt. If that's what counts, then yes, I'm sure most people have a slight APT. But that's just a misleading statistic for those of us who have it to a more severe degree
“You absolutely need to fix it” where you getting those clinical guidelines from? At what angle do you “absolutely need to fix it”? How do you know? If you “fix” it and someone gets better, how do you it’s their APT that caused it? What if they exercise and their symptoms better without a decrease in angle? Was the APT the problem? What if they don’t get better? What if they have APT and they’re absolutely fine?
go for a short walk EVERYDAY, then over time slowly increase the amount/time you go for a walk. add in a few stretches, then some exercises slowly and you'll be fine eventually, it will take a while, but its better than doing nothing about it
I have apt quite severely and I can say that it's definitely something that needs fixing. It's very uncomfortable for me to walk or stand for any length of time.
Yeah, I can't walk around too long because I end up with pretty bad lower back pain from my apt. Like last time I went to IKEA. I was absolutely bedboud the rest of the night after from back pain. Same with standing at my desk for too long
@@dssingh9955 no, I only even just found out about it and am going to speak to my doctor before I do anything. I also have sclerosis, so I don't want to mess anything up
@@natashasullivan4559 doing a small amount of walking daily, then slowly increasing it over time helps a lot. add in a few stretches and a few exercises and you'll fix yourself naturally overtime, it may take a while but its better than doing nothing about it
I’m not sure where I come down on this, but your first point is definitely irrelevant. That’s like saying being overweight/obese is “normal” just because 70% of the country has this problem. It doesn’t prove that it’s not pathologic, just that it is common.
by "definition", if something applies to a vast majority, then it's "normal"... but yeah, in this case that's not how it works. whether it's normal or not should be in relation to how the spine is supposed to stay, not based on how most people have it. those people simply have it because they "uncorrected" their spine
@@xbenci Exactly. In "modern" countries the vast majority of people have S shaped spine, so you could think that's how the human spine should look like. However our kids, or adults in 3'rd world countries have J shaped spine. What's also interesting the 100 years ago average adult in NYC also had J shaped spine :). I have spend over 15 years researching this topic and I'm 100% sure anterior pelvic is a good thing. The spine simply cant align correctly without antverted pelvis and the minute someone with perfect posture and long neck will try levelig his pelvis the head goes forward and the spine starts compressing. The real cause of excessive lumbar curve (and protruding belly) is not antvertrd pelvis but simply forward head posture, because when the skull go forward and create excessive cervical (neck) curve then the lumbar curve must adapt as well. People who try to correct their excessive lumbar curve by correcting their anterior pelvic tilt will only hurt themselves in the long run. Just look at all these YT experts teaching people to fix their anterior pelvic tilt. They all have forward head posture and rounded back and look like old men despite their young age.
@@PabloB888 isn't every one of those parts tied together though? like I don't understand how this video suggests APT is something one shouldn't care about: if the lower part of my back is curved forward, won't my upper back curve backwards in order to compensate and keep a more stable center of mass? it sure is not comfortable to be walking with just the pelvis forward, so the upper body has to adjust in order to suite that. isn't it the same thing as the pelvis rotating forward because of head posture?
@@xbenci Yes, in human body everything is interconnected, however your spine will always adapt to your skull alignment, because where the weight of the head goes the rest of the body will follow. If you have broken teeth for example, of course your head MUST go forward (into so called forward head posture), because skull alignment depends on teeth. Now, if you have excessive cervical (neck) curve because of broken teeth, then your lumbar curve is forced to adjust as well no matter what you will do, because the curves of the spine all have to balance each other during walking. Excessive lumbar curvature is necessary if you already have a forward head posture and broken teeth. Don't look at it as a bad thing, because your body knows better than you what to do. Trying to flatten this excessive lumbar curve will not reverse forward head posture (excessive cervical curce) when you are missing vital parts (teeth) that can support your anatomical head position. If people would know how important their teeth are to their longevity and health maybe then they will stop eating overprocessed foods and poison like coca-cola. What's interesting when the human skull stays at the top of the chest (like it should) then it's impossible to tilt your pelvis too forward even a little bit, because the skull weight will counterbalance lumbar curve. So no, people people with J shaped spine will never look like a duck, or have excessive lumbar curve.
@@PabloB888 so then should one begin with excercises to reinforce neck muscles, lower back muscles or upper back ones? or all together so that a group doesn't weaken while strengthening another? or is it like this video says that apparently abs and glutes are not related to the pelvis at all, so then excercise is futile? like shouldn't it be muscles (which, improve at a certain function with excercise) that correct posture, since they are the ones that keep (or more generally, move) bones into certain positions? I swear every video I watch I'm more and more confused because everyone seems to be having their own little way of fixing posture
For me, the anterior tilt doesn't mean the lower back arch is going away but rather what muscle groups help support the back. A severe tilt no doubt means you are putting way too much strain on hip flex and lower back muscles. I rather use by core front along with strong glutes to eliminate the the worked lower back muscles. The core is designed to be the marathon muscle group, not the lower back. I'm 65 and I started following this philosophy 10 years and I can play Pickleball and Golf 5 times a week without any lower back/butt pain with no stiffness. Doesn't hurt to try. My wife is looking for spine surgery for her spondylitis. PT is helping but if you really want to watch a field of doctors that disagree this is the field. Just listened to a podcast of 15 spine surgeons all zooming at the same time. You get 15 different opinions plus you get another 15 different procedures. It's an absolute trainwreck... Zero consensus in the spine field.
That's (almost) the definition of normal though; typical. But it does make sense to base the standard of "normal" on pre-industrial society where movement was and physicality were more prevalent/varied and important.
Wow! I can't believe this video. It is like you are working for the man. I found information about anterior pelvic tilt and corrected it simply with exercises to strengthen my glutes and lower abs. My tightness in my hamstrings and calves went away and not I have crazy flexibility and can touch my palms to the ground doing a forward bend. My anterior pelvic tilt was encouraging me to hyper extend my knees backwards, and my hyper extension of my knees backwards was encouraging me to have an anterior pelvic tilt. My legs feel much more explosive now after correcting the issue.
Hello, can you please tell me which exercises you did to correct your anterior pelvic tilt. I have apt and its really bad i think its causing my lower back pain too
@@kavins7103 You need to strengthen your glutes an abdominals. Stand straight up and squeeze your glutes tightly while tightening your stomach. This should automatically move your pelvis back into the correct position. This should automatically straighten you spine. You to stand like this all the time by consciously squeezing your butt and tightening your stomach. After a while you will do it unconsciously. Do glute bridge exercises to strengthen you glutes. Once you get better at it you can use weights with the exercise. Do squats with either no weights or light weights. Do Superman exercises to strengthen then correct spine alignment. Do toe taps lying on your back to strengthen yours abs. This exercise removes the hip flexors from the exercise, which is what you want to focus only the abs. Please search for each exercise on the net for videos to show you how to do them.
@@kavins7103 I thought I replied to your question but now realize I didn't. First stand straight and then squeeze/tighten your butt. At the same time squeeze/tighten your stomach. This immediately causes your pelvis to go into the correct position. Now you have to be conscious of this position and practice this exercise throughout day. Anterior pelvic tilt cause the glutes/butt to become lazy and also the stomach. Do glute bridges to activate your butt, and squats to strengthen your butt. Do stomach exercises that exclude working the pelvis. I give you links to some videos.
@@kavins7103 Glute bridge. Make sure to push you lower back to the floor and squeeze your glutes as you push up. ua-cam.com/video/OUgsJ8-Vi0E/v-deo.html
no world class athlete has anterior pelvic tilt for a reason. i was not in pain, but i had very limited mobility/flexibility which directly hinders my explosive athletic potential. over 18 months of dedicated training, i have a neutral tilt and FULL ROM. i can move like my toddlers, and all measurables increased A LOT, no need to mention my back just doesn’t “not hurt” but it feels good. sure it’s not “bad” if it doesn’t hurt or inhibit a modern seditary lifestyle, but i’m not buying at all the denial of benefits of a properly aligned skeletal/muscular system
yeah i probably have it as bad as that honestly, but im not a raheem sterling, and i do have some back pains, but probably from setting on pc all day rather than the APT@@tombrierley4307
@@gegeeh.a8328 Completely ignorant answer from you. If you looked up any guides for anterior pelvic tilt, they will mention those exercises assist with anterior pelvic tilt and also mention it's the cause of back pain. It's pretty easy to correlate those two.
Same. I was wondering why my stomach always looks bigger than what it actually it. When I tilt my pelvis, my stomach looks normal and there is less tension in my lower back. I'm definitely going to fix this.
I have the same assumption. Based on my experience, I could notice some shifts but was never concerned until the point it escalated into the pain in different areas of the body. So the earlier one addresses this issue the better they can prevent downstream complications.
Okay, but the thing is you said it's "normal" you could technically call everything that drinking alcohol is normal, smoking is normal and so on, so it becomes a standard pushed by those who cannot fix it 😃
I'm confused..how can this tilt not be a bad thing? When I walk around all day without thinking about posture and being in an anterior pelvic tilt, I end up having an incredible amount of sciaitica pain (where pain radiates down the outside of my right thigh and my toes get numb)... but when I keep correcting my posture and don't walk around with this tilt, I don't have these problems...
The biggest problem is that a lot of people have poor control over the hips. A simple way to check that is by just moving the hips and see how easy it is to keep a normal relaxed breathing pattern. Some might even notice that they stop breathing while moving.
As a child, I did a lot of lower-body sports. I played on soccer teams starting at age 10 and spent my free time rollerblading and cycling until my early 20s. I then served a year in the infantry, marching with heavy gear. Around 23, I stopped exercising, but my legs remained muscular compared to my upper body. As a result, I developed a pronounced sway back. Now, at 33, I've been dealing with back pain due to this for about 3 years. For the past 2.5 months, I've been doing strength training and stretching to fix the issue. My posture and back pain have significantly improved-I can now sleep, stand, and sit almost pain-free. Correcting my sway back is crucial for me, and I disagree with the opinion in the video.
This information directly contradicts what I learned in my personal training certificate and physical therapy course. You have a lot of data to back it up, so it definitely merits looking into, but also if someone has low back pain, lumbar lordosis, tight hip flexors, weak glutes and weak abs aka all the symptoms of excessive anterior pelvic tilt, I don't understand why doing exercises to strengthen the ABS and glutes, and either loosen or strengthen the hip flexors depending on what they need, would be an issue. I really do not think that this information is just designed to sell programs when it is in the mainstream discourse. I have also been treated myself for back pain and gotten the same info. After working on my form, my low back is now naturally more neutral and stronger.
Maybe that’s what the surgeon told you in order to convince you to do surgery, when really the strengthening, body-mind connection with small moves was all you really needed. Meanwhile, he gets 20K from your insurance…and you are not better. It’s a business. They don’t care how it leaves you. As long as maybe it has you coming back for more fees
@@vfauni5764 Possibly. However if people are willing to pay high prices for healthy feet they are going to charge those prices. Also, a lot of personal trainers and fitness enthusiasts endorse barefoot shoes so prices will be high due to their "advertising"
I agree that every human being has its own unique anatomy specialities , but i think that in some cases anterior pelvic tilt can be a cause of low back pain due to the constant contraction of the errector spinae muscles and hip flexors and as a result the reduction of the oxygen in this area , so it can be the reason of the pain . Consequently , it depends on the case of the patient and this is why we have to carefully and holistic evaluate our patient in orderto personalize our physio program .
I tried to "fix" this for years, thinking that was the source of my low back pain. Sure, it doesn't help, but fixing it is not the solution. Thanks for clarifying things. I like your realistic approach to physical health. Not overselling solutions to desperate people in pain like I was.
Maybe its not relevant to the subject at hand, but I'm someone with APT and I always sleep better when I stretch my glutes, foam roll and do some planks before bed. I used to have severe SI joint dysfunction but it went away when I started doing core exercises and just exercising in general.
Kind of confused by this. I can very obviously feel myself overextending my spine, which is something I've gotten in the habit of in an attempt to stand up taller. When I force it even more, the pain increases. However, when i stretch the opposite way, in positions such as the downward dog and squatting, letting my back round, I feel relief. To me it seems very obvious where my pain comes from.
What if someone else did the complete opposite movement and had their symptoms relieved? Even tho on observation they have the same observational posture as you? Please tell me you know that can and does happen. Pain is complex and multifaceted. When someone presents research and challenges our bias/experience, I know the urge is to respond with our anecdotal and past experience, which are also valid but but it may be better to actually interact with their presented evidence/research and keep an open mind.
Connor Harris shows that locked muscles in the lower back are the only issue - and a foam roller (NOT rolling) but laying on it in various spots up and down from rib cage to hip for spans of time (2-20 minutes) over a few weeks, can release adductors & flexors. I think the anterior tilt theory causing hip impingement is a BS fear tactic created by surgeons
So after watching this video i don't agree much bcz i have APT.. m gonna apply those exercises to myself which help to fix APT... After 3 months m gonna give u my genuine feedback
I don't know if you're right, but i definitelly had an excessive anterior pelvic tilt. My back used to hurt a lot and i even had those weird rig flares that people would always point out. I just didn't feel good at all with my shirt off and sometimes you could see the rib flares with the shit on. I did the hip flexors stretches and did the glutes exercises for some time and it actually made it easy to walk around with the pelvis in a more neutrral position. My lower back pain is entirely gone now and i don't have the ugly rib flares anymore, standing on my feet feels much more comfotable now. I used to be a computer nerd for morre than 10 years and would just be sitting on a chair all day, standing on my feet used to be really uncomfortable and i just felt something wasn't right all the time
@@kavins7103 I did hip flexors stretches everyday, you can find videos of those on youtube. I only did the most basic ones, which you open your legs forward with your knees on the ground to feel the strech on the front of your hip, you can find videos of this on youtube. I also did a variation of this with the back leg bent to stretch the front part of your thigh. For the glutes, all i did was hip thrusts almost everyday. I still do the stretches almost everyday, but i don't do hip thrusts anymore since i started going to the gym and already work the glutes there. Another thing that helped me was doing lower back exercises at the gym
So what do I do now? I've had chronic back pain for over two years, the only thing that's changed the amount of pain that I've been in has been to work on my anterior pelvic tilt - if that's not the issue then it's extremely demoralising and depressing. I do not know the source of this pain and I am willing to work daily on it, as I have done so far. Everything I do when I move physically and do exercise is to help my back pain...so now what?
I had back pain and fixing APT made my back pain disappear. The video says that 85% of males have APT and it is normal, but it doesn't talk about the small percentage (maybe
Bad misinformation video!! Dont trust this video guys! I used to have apt and by doing abs and glute strengtheing workout and improving my hip mobility it changed for me.
I’ve had it since I was a kid. People have poked fun of me for the way I ran although I was top of the team in track and football. I’ve never had any pain associated with it. I highly doubt your pain is related by your posture u less you lifted something incorrectly or something along those lines.
@@XxSylasxX I guess we’re all different in that way then. I didn’t have it prior, sat around for multiple years now I can see and feel a difference. Perhaps your anatomy adjust for it, but for me it’s foreign.
@@CarlosVixil yeah if it’s something you developed over time and haven’t always been that way, I’d imagine that is painful. I’ve been “swayback” as far back as I can remember. My glutes and abs are pretty defined so I doubt it’s muscle weakness related.
we do have pelvic tilt naturally but after years of sitting all our lives our pelvic tilt gets much worse and causes issues and back pain ITS SOMETHING THAT NEEDS TO BE ADRESSED and even if not doing pelvic tilt exercises you’ll probably find it to be so much harder than normal and slowly but surely get stronger and less back pain
I do not mean to contradict you, but after my wife delivered our baby, she had to work on her tilted pelvis because she had too much LBP. Maybe this is not related to your video. On the other hand, I really benefited from your other videos. Great content as usual. I see this video stirred a lot of heat. I admire you for swimming against the flow!
Thanks for this! I have found 2 myths so far that I have fallen for over the years on your site. This one has to be the sillier one which I slightly worried about (when running) then discovered trying to "correct" it was impossible and made no difference that I could feel anyway.
When I shattered my calcaneus jumping off a machine at work (was a millwright and if I didn’t jump I would’ve been crushed) I was sent to PT after to help recover. They said I needed to fix my APT because it looked “bad” and was severe enough to cause problems. Although I was top of the team in track and football, people still poked fun at the way I ran (and stood when on the swim team because it’s super noticeable without my shirt on) and I’ve yet to this day had issues because of it. I’m mid 30s now and still workout daily, never had any back issues. I agree with this video, I’m sure that some people could develope APT due to weak muscles etc, but some of us have always been like this and it causes us no issues at all.
Thanks for pointing this out. I feel like search engines make everything seem dangerous and this can have a nocebo effect on you when it's actually something normal. There may be exceptions of course. But many times I feel pain somewhere like in my lower abdomen and I just get curious so I search and find that I might die soon but in reality it's just gas. So I sometimes get worried for nothing.
Having fought though back issues (along with a number of other problems), I can tell you about half your “points” are just wrong. Everyone is different and some can manage a APT much better than others. Some can’t. In my case, it was 100% the cause of my back pain. Stretching my tight hip flexors will resolve in a couple of hours. Additionally, my tight hips are directly the result of sitting too long. In my case, these are without question. I have proven it to myself time and time again. I’ll also add that I have found that several other issues I’ve struggled with greatly improve as I reduce the APT. Migraines, ringing in my ears, eczema, etc. in my case the APT reduced my circulation and caused a multitude of issues. If you’re here because you’re struggling with similar issues, do yourself a favor and at least try fixing your APT. It’s not always the solution but can often be. If you don’t have issues, I’d agree, don’t try to fix APT.
Man I had it from driving. Couldn’t barely function for a week until my buddy told me to look it up. Did like 3 different stretches and immediately started getting back to normal. I also have some injuries that could’ve contributed and I was pretty sedentary for a long rides. But for me, it was like finding a missing puzzle piece. Pain around my lower back if I can remember correctly which I was trying to stretch but couldn’t really…didn’t realize my front tendon or whatever had shortened, and they said to practice tightening my abs and butt even when I’m just chilling. I’ve never had it since. Once in a great while do a couple of the weird exercises but I haven’t been sitting that long since either. The one that felt most effective was putting my foot up on the couch or something, and lunging forward on to one knee just barely touching the ground. While simultaneously tightening my abs, I could feel the front tendon in my right leg stretching.
My tilt doesn’t affect me pain-wise, but I always look like i have a gut since it makes my stomach stick out. Regardless of this video, i still want to fix it.
3:09 the fact that 85%/75% of people have anterior pelvic tilt does not prove that anterior pelvic tilt is correct. It only proves that most people have it.
I do what it feels good and right for me. If I feel it’s helping me I do t care about any study. Every study is based on a small number of individuals. We’re all different and have unique physique. That’s why is important to educate yourself enough and understand your body and it’s issues in order to do the right exercises for yourself and your specific needs. The exercises for ATP are helping me enorm with my left hip and lower back. So for me fixing ATP is definitely working. For sure not gonna stop doing it just because some studies are saying it’s irrelevant.
Fair enough. I guess since anterior pelvic tilt and lower back pain are as ubiquitous as the common cold, it makes sense that people draw a causal relationship where there is none. I just want to know why my lower back lights up when I pick up a shovel. I'm a young healthy dude with no history of major injury or anything. Lower cross syndrome is the only theory I've encountered that rings true with my experience of my own body, maybe that's why it's so popular. Towards the end of your video you say something to the effect of "If it fixes your back pain, keep doing it. But that doesn't tell us anything about the mechanisms behind your symptoms" But if strengthening your glutes and abs and stretching your hip flexors fixes your back pain (forget the angle of your pelvis!), doesn't that lend some credence to the lower crossed syndrome theory? And can placebo really cure lower back pain?? I really appreciate your thoughtful and research-based approach, I guess I'm just frustrated because if you're right, I have no idea what to do about my back pain. Do you have any videos/resources that approach muscular lower back pain from a different perspective outside the Anterior Pelvic Tilt rabbit hole??
I have been having APT since ages. Only time I find difficulty is during hill treks when I have to climb a hill. Lower back hurts during that time. Otherwise it's never been a problem
I have sever APT and I tried a lot exercise from a physiotherapist who have the same idea like u and probably fall for these articles. And I never seen progress and I lost balance and got injured and I stopped playing ⚽️ . After that I changed the physiotherapist and he focused on stretching then strengthening And i got much improvement plus I can play the game again. I am afraid for science because it seems from experience there are not much competence people doing there jop
Strengthening is good. But I think this anterior pelvic tilt diagnosis is mostly used by surgeons to make those with FAI /SI pain/ sciatica/osteoarthritis feel hopeless and opt for surgery
Saying, that APT doesn't influence a chain reaction upwardly or downardly it, is total bullshit. Its clear as a day that anterior pelvic tilt gets way too much hate all around our bias media and its "fix" isn't what people should strive for. And yes APT isn't the main cause to grand problems, like lower back pain but "excessive" is not normal and should be considered accordingly. Our body always finds a way how to overcome difficulties by taking something and giving something. Prolonged positions and lack of physical variety, with the king of the kings - stress, are the root causes for our increasingly painful society
I do have weak glutes and tight hips. I’ve had lumbar lordosis for years but I’ve been inactive for the past year through I’ll health and low having tingling and numbness in legs and arms so given exercises by my physio. I believe being active will be the biggest game changer. However I’ll still do the exercises as I need to strengthen my abs and glutes
Hi! Thanks a lot for this content! My question is what do you think about theories concerning the natural or primal position which is described by the "J-spine" (meaning more lumbar lordosis and less kyphosis as seen on traditional people)? I learned recently that anterior pelvic tilt is in fact much better for female organ health as it supports the natural continence system. Posterior tilt is in this sense very much contraproductive. Do you have any view on this? Thank you!
What am bs. Your guy in the video doesn't even have APT. People like me having it, are looking like pregnant and we got pain in the Psoas and Glutes. I can't walk properly..
Interesting and likely true. One of the most bizarre and ubiquitous bits of advice is that squats will fix anterior tilt. How could that be?! In order to execute a 'form' squat or deadlift safely, you need to adopt anterior tilt just to do the exercise! Deadlifts most certainly CONTRIBUTE TO a-tilt, not the opposite!
My pelvic tilt is quite exessive, i had no idea about back pains or whatever from what studies said; But I have suffered from back pains in my life alot; I am certain that its due to my pelvic tilt, I also do belive this affects me in many other ways with relations to my health. I feel certain that fixing my pelvic tilt will help me in many ways. You really shouldnt be saying that its normal just because its common, I really do take offence by that, dont worry I wont flag your video or anything but I think you might want to know it. Anyways I dont think you mean anything by it; We all make mistakes. But in the future; Please think twice before saying something is normal and doesnt need fixing; Clearly there was people thinking differently, perhaps you are wrong and they are right. I mean like in this case, there sure was room for a more expansive take on this. in any case; Thanks for sharing your knowledge;
Wow! I’m so glad I found this guys video! Now I can get rid of my doctors and my physical therapist! Hahahaha! This is along the line of “there’s no way my weight is contributing to my back pain!” …. “Lady your 500lbs… your bones are calcium and collagen not fucking carbon fiber! 😅😂
Tldr: uneven hips gave me back pain, not necessarily pelvic tilt? Thanks I began to address my pelvic tilt when I learned that one of my hip was higher than the other which helped explain my tight hips chronic knee problem. I’ve been working on stretching my hip muscles and in the process, I’ve adopted exercises they prescribe to people with a flat back because when I was 19, I started to walk with my hips tilted because I thought I was correcting my posture. At the time, I thought my back looked rather flat and everyone else seemed to have a very defined arch, so I thought I was creating that arch by waking with my butt poking out 🤦🏽♀️ Anyway, after seeing the xray of my spine and hip bones tilted at age 24, I realized that yes, all along my legs were uneven because of this hip problem I was vaguely aware of since childhood; and that I was probably beginning to feel lower back pain in my 20s because I was bending my spine out of its natural shape. I’m glad I watched this video because it just helped strengthen this feeling I’ve been having that I just need to keep focusing on strengthening my hips and not worry about my posture too much since my lower back pain has really decreased since I started to see my hipbones start to like up.
Can’t believe this is one of the few videos on this subject. PEOPLE NEED TO LISTEN - “”fixing”” my anterior pelvic tilt like every damn UA-cam physiotherapist and trainer said did SO much damage to my pelvic floor and my core muscles. DO NOT TRY TO “FIX” your APT without first seeing a physio who specializes in or is at least knowledgeable about the pelvic floor. Having a slight tilt is not inherently a bad thing and the advice to “tuck” your butt under is INCREDIBLY DAMAGING
I have very visible anterior pelvic tilt and it just makes me depressed looking at myself, it looks very ugly. I have no lower back pain but have pretty bad mid back pain after walking for a little while I'm in my early 20's
@ianhisk9052 yeah,apt can happen at any age but it can be corrected or at least get it back close to its neutral position,going to physical therapy really helps but if you have severe apt you could also consider seeing a good chiropractor and going to PT at the same time which can give a better result.
Yes, many people pass on misleading information due to monetary greed. Much like sports drinks and electrolites. I tell my athletes "water comes out - water goes in". Lou
Before excessive anterior pelvic tilt I had strong engaged glutes. After a back injury I sat on my stomach for months to work (cobra). Now I have no glutes( gone to sleep)
This is anecdotal but I have femoracetabular impingement that required surgery. I had the surgery when I was young and didn't take my PT seriously. Since then my core and glutes have been weak from an inability to train them sufficiently and my hip flexors and back have been tight since I did not PT properly nor do I stretch often enough. Before surgery I had no APT, after surgery I developed APT over the years. From my experience, the muscle balance thesis is correct.
I simply find it hard to believe that sitting and sedentary lifestyle has no correlation. I mean, the study saying the majority of people have APT correlates with the fact that the majority of people sit all day.
Watching this video gave you so much knowledge but it’s junk knowledge. You need strength and stretch to fix anything into your body as simple as that. Before I workout I had neck pain all the time, after I stretch all the muscles and strength all of them all the sudden I can sit in healthy way not like C. And I didn’t focus on how prefect my back is, I just workout and let my muscles do it job, and I never have any pain, because your muscles know how to keep your bones in the right way and the right angle
Read my comment about posture, because I dont want to copy everything again. In short there's no easy fix, because you have to fix your bite (teeth) and bad sitting habits, because you cant counterweight weeks and years of slouching with just 5-10 minutes of exercise.
This is the frustrating reality of health and fitness "experts" ...no mater the topic, you always find people claiming everyone else is wrong and should do the opposite of what the other guy says. "Your back is messed up because of your teeth" ...is definitely a new one posted by a guy here. lol This sucks though, as there's so much contradictory information out there, that there's just no way to know what is actually legit and what's BS.
Bro anterior pelvic tilt has killed my rec fem flexibility. I’m not able to sprint or kick a ball because I feel like my rec fem it’s going to explode. So I’m stretching my psoas, QL and rec fem and strengthening the muscles that do posterior pelvic tilt (abs, adductors, glutes, hamstrings) to fix this problem
This is so sad , the fact that even postural deformalities are considered normal now . Anterior pelvic tilt ruins your posture , causes lower back pain
Anyone who does not have this problem cannot claim that it is not related! You are not telling truth then. Arched back, excruciating pain in the shoulders, round shoulders and forward head. This is how the body twists as it tries to compensate. It is something dangerous that should be addressed!!!! Such claims and some studies are NOTHING compared to experience.
I disagree, ( it is not anterior pelvic tilt the problem, the problem is excessive anterior pelvic tilt messing up neutral spine and causing postural and mechanical imbalances) I have knee and hip pain , not sure if is related to it, but there is no way to correct excessive anterior pelvic tilt.
But… I feel like I should fix my anterior pelvic tilt. When posteriorly tilt my pelvis, my knees and hamstrings feel so much better. When I anteriorly tilt, my knees turn in and I feel pressure and imbalanced. What does this mean and what should I do?
"85% of males have APT, that means it is normal" is a misleading argument. In the US, something like 75% of adults are overweight or obese. Just because something is "normal" doesn't mean "healthy". I am assuming APT for a lot of people is a mechanical balance to adapt to their lifestyle/movements, which isn't bad per se. But it's kind of splitting hairs to say "it's not the APT causing your back pain, you need to make lifestyle changes instead", when those changes are actually "stop doing things that are forcing your body to compensate via APT". More accurate maybe, but missing the point.
I have developed 3 Bulging disks and 2 annular tears (Lifelong injuries that might only make a 90% recovery) at 24 years old because I arched my back all the time especially when weightlifting. I basically forced myself into anterior tilt constantly and this is the only real lead I have on the cause of my back issues as there was no acute cause... so yeah this video was a bit demoralising.
Weird. I have APT and can squat 285 no problem, OHP 140, run marathons no problem, no back pain. I guess it’s diffferent for everyone. I tried keeping a neutral pelvis and wa extremely uncomfortable. My glutes are also pretty big. When I squat, my glutes are on fire. I actually limit my squats because my glutes literally get too big (I’m a dude).
Ok so one thing I’m learning tho. If you have the mom pooch. Or look more bloated. How ever you want to label it. It’s cause of the anterior tilt. When I level my tilt I notice my stomach looks more flat not as piped out there. With the anterior tilt. I feel like I’m sticking my stomach out more
This video is a disservice to people with ATP. Exercises (hip flexor entensions, abs and glutes strengthening) will not FIX your ATP, but will FIX many problems that come with ATP, like lower back pains and mobility. So, yes, keep trying to fix your ATP with exercises, don't listen to this video.
That's incorrect sir! i had a lower back pain for two years and i didn't know how the hell i got that pain. I do a lot of running and found myself extending the chest out and said to myself what is going on. I never gave importance to do core strength training and when running i could even stop running because of the lower back pain, i couldn't even bent. Same while walking i could stop walking a take a sit and then continue again. By doing some stretches i found online and exercises they recommend for core strength in two weeks i did got released from back pain completely and when running i find my form being better and feel my gluts woking fully while running and not feeling my back pain at all. So what you just showed here is OFF i don't know how everyone will respond to these so called pelvic fix but for sure it has to do with core weakness you get over time by sitting too long on a chair in your office or not doing core strength while doing aerobics like running. As for saying they are trying to sell no sir on youtube i found those exercises they didn't sell anything they just showed how you can help yourself to get free of pain and trying to strengthen your core, in contrary you didn't show anything how to get released of low back pain but just saying things that others found on researches which for me at least does not make any sense. Sorry but your video misleads people who desperately seeking for help.
What!? Bro what are you talking about? Pelvic tilt caused me to have a herniation at l4l5 becausebof load balance. Cause me to have surgery and now my tilt seems to be permanent with permanent pain. Everything thats happening to me is 100% contrary to what you are claiming in this video
Please don't just quote one study without reading any data - how many people, what was the result. And don't use anecdotal proof like that one with the elbows not staying in desk position. I have a desk job as well and I noticed my forearms and biceps gets shortened, theres a huge difference after I stretch and roll them.
I used to trust this channel... but after this guy telling people who suffer from problems related to excessive anterior pelvic tilt in the last few years, that there is no need to do nothing! NO trust any more. Obviously that person does not have the problem.
I've found my way down the "apt rabbit hole" because I can't get anywhere close to touching my toes, which is really blocking my progress at crossfit gymnastics movements. I've been doing hamstring stretches for years and years now with basically ZERO progress, and a coach said my problem is actually my anterior pelvic tilt, fix that and I'll be mister twisty ... Well, shoot. Would you have any alternative tips for a guy in my situation?
I don't know what movements interest you or what your goals are, but there's a lot of great information regarding flexibility/mobility on channels like Gabo Saturno, MovementByDavid, Hybrid Callisthenics, Gymnastics Method, Simonster Strength, FitnessFAQ, Strength Side, Kneesovertoes et cetera!
Good video. Still, when I look at pictures of myself I look ridiculous thanks to my pronounced anterior pelvic tilt, so I'm trying to get rid of it, haha.
Thanks for watching! Check out the blog for links to all references! e3rehab.com/blog/stop-trying-to-fix-anterior-pelvic-tilt/
Why is PPT encouraged in Gymnastics?
The most ridiculous video I have seen for a long time. Those who haven't had this problem don't know anything. It is probably only those with this healt problem will know truth.
I didn't watch, I just came here to read the comments after seeing the stupid title of the video. Anterior pelvic tilt comes with tons of negative downsides that are well documented by decades of research.
For anyone with symptoms of anterior pelvic tilt: Run for the hills from this video. You absolutely need to fix it if it's beyond the normal range (healthy humans do have a slight anterior tilt). This will fix your low back tightness and inability to walk or run long distances.
Yea when they were showing the side diagram for APT (1:02), there was barely even a tilt. If that's what counts, then yes, I'm sure most people have a slight APT. But that's just a misleading statistic for those of us who have it to a more severe degree
is that why I have always struggled to run for even 5 minutes? damn 😅
“You absolutely need to fix it” where you getting those clinical guidelines from? At what angle do you “absolutely need to fix it”? How do you know? If you “fix” it and someone gets better, how do you it’s their APT that caused it? What if they exercise and their symptoms better without a decrease in angle? Was the APT the problem? What if they don’t get better? What if they have APT and they’re absolutely fine?
@jonathansutton1447 ya posing real questions is being "argumentative", that's the ticket, and of course you're "pretty sure" what's in their head
go for a short walk EVERYDAY, then over time slowly increase the amount/time you go for a walk. add in a few stretches, then some exercises slowly and you'll be fine eventually, it will take a while, but its better than doing nothing about it
I have apt quite severely and I can say that it's definitely something that needs fixing. It's very uncomfortable for me to walk or stand for any length of time.
Agree, I’m working with a PT because it causes me pain and I’m looking for resources to supplement 😅
Yeah, I can't walk around too long because I end up with pretty bad lower back pain from my apt. Like last time I went to IKEA. I was absolutely bedboud the rest of the night after from back pain. Same with standing at my desk for too long
@@natashasullivan4559 hey, have you fixed it?)
@@dssingh9955 no, I only even just found out about it and am going to speak to my doctor before I do anything. I also have sclerosis, so I don't want to mess anything up
@@natashasullivan4559 doing a small amount of walking daily, then slowly increasing it over time helps a lot. add in a few stretches and a few exercises and you'll fix yourself naturally overtime, it may take a while but its better than doing nothing about it
I’m not sure where I come down on this, but your first point is definitely irrelevant. That’s like saying being overweight/obese is “normal” just because 70% of the country has this problem. It doesn’t prove that it’s not pathologic, just that it is common.
by "definition", if something applies to a vast majority, then it's "normal"... but yeah, in this case that's not how it works. whether it's normal or not should be in relation to how the spine is supposed to stay, not based on how most people have it. those people simply have it because they "uncorrected" their spine
@@xbenci Exactly. In "modern" countries the vast majority of people have S shaped spine, so you could think that's how the human spine should look like. However our kids, or adults in 3'rd world countries have J shaped spine. What's also interesting the 100 years ago average adult in NYC also had J shaped spine :). I have spend over 15 years researching this topic and I'm 100% sure anterior pelvic is a good thing. The spine simply cant align correctly without antverted pelvis and the minute someone with perfect posture and long neck will try levelig his pelvis the head goes forward and the spine starts compressing. The real cause of excessive lumbar curve (and protruding belly) is not antvertrd pelvis but simply forward head posture, because when the skull go forward and create excessive cervical (neck) curve then the lumbar curve must adapt as well. People who try to correct their excessive lumbar curve by correcting their anterior pelvic tilt will only hurt themselves in the long run. Just look at all these YT experts teaching people to fix their anterior pelvic tilt. They all have forward head posture and rounded back and look like old men despite their young age.
@@PabloB888 isn't every one of those parts tied together though? like I don't understand how this video suggests APT is something one shouldn't care about: if the lower part of my back is curved forward, won't my upper back curve backwards in order to compensate and keep a more stable center of mass? it sure is not comfortable to be walking with just the pelvis forward, so the upper body has to adjust in order to suite that. isn't it the same thing as the pelvis rotating forward because of head posture?
@@xbenci Yes, in human body everything is interconnected, however your spine will always adapt to your skull alignment, because where the weight of the head goes the rest of the body will follow. If you have broken teeth for example, of course your head MUST go forward (into so called forward head posture), because skull alignment depends on teeth. Now, if you have excessive cervical (neck) curve because of broken teeth, then your lumbar curve is forced to adjust as well no matter what you will do, because the curves of the spine all have to balance each other during walking. Excessive lumbar curvature is necessary if you already have a forward head posture and broken teeth. Don't look at it as a bad thing, because your body knows better than you what to do. Trying to flatten this excessive lumbar curve will not reverse forward head posture (excessive cervical curce) when you are missing vital parts (teeth) that can support your anatomical head position. If people would know how important their teeth are to their longevity and health maybe then they will stop eating overprocessed foods and poison like coca-cola. What's interesting when the human skull stays at the top of the chest (like it should) then it's impossible to tilt your pelvis too forward even a little bit, because the skull weight will counterbalance lumbar curve. So no, people people with J shaped spine will never look like a duck, or have excessive lumbar curve.
@@PabloB888 so then should one begin with excercises to reinforce neck muscles, lower back muscles or upper back ones? or all together so that a group doesn't weaken while strengthening another? or is it like this video says that apparently abs and glutes are not related to the pelvis at all, so then excercise is futile? like shouldn't it be muscles (which, improve at a certain function with excercise) that correct posture, since they are the ones that keep (or more generally, move) bones into certain positions? I swear every video I watch I'm more and more confused because everyone seems to be having their own little way of fixing posture
For me, the anterior tilt doesn't mean the lower back arch is going away but rather what muscle groups help support the back. A severe tilt no doubt means you are putting way too much strain on hip flex and lower back muscles. I rather use by core front along with strong glutes to eliminate the the worked lower back muscles. The core is designed to be the marathon muscle group, not the lower back. I'm 65 and I started following this philosophy 10 years and I can play Pickleball and Golf 5 times a week without any lower back/butt pain with no stiffness. Doesn't hurt to try. My wife is looking for spine surgery for her spondylitis. PT is helping but if you really want to watch a field of doctors that disagree this is the field. Just listened to a podcast of 15 spine surgeons all zooming at the same time. You get 15 different opinions plus you get another 15 different procedures. It's an absolute trainwreck... Zero consensus in the spine field.
3:00. Just because it’s common, dosent mean it’s normal
That's (almost) the definition of normal though; typical. But it does make sense to base the standard of "normal" on pre-industrial society where movement was and physicality were more prevalent/varied and important.
Wow! I can't believe this video. It is like you are working for the man. I found information about anterior pelvic tilt and corrected it simply with exercises to strengthen my glutes and lower abs. My tightness in my hamstrings and calves went away and not I have crazy flexibility and can touch my palms to the ground doing a forward bend. My anterior pelvic tilt was encouraging me to hyper extend my knees backwards, and my hyper extension of my knees backwards was encouraging me to have an anterior pelvic tilt. My legs feel much more explosive now after correcting the issue.
Hello, can you please tell me which exercises you did to correct your anterior pelvic tilt. I have apt and its really bad i think its causing my lower back pain too
@@kavins7103 You need to strengthen your glutes an abdominals. Stand straight up and squeeze your glutes tightly while tightening your stomach. This should automatically move your pelvis back into the correct position. This should automatically straighten you spine. You to stand like this all the time by consciously squeezing your butt and tightening your stomach. After a while you will do it unconsciously.
Do glute bridge exercises to strengthen you glutes. Once you get better at it you can use weights with the exercise.
Do squats with either no weights or light weights.
Do Superman exercises to strengthen then correct spine alignment.
Do toe taps lying on your back to strengthen yours abs. This exercise removes the hip flexors from the exercise, which is what you want to focus only the abs.
Please search for each exercise on the net for videos to show you how to do them.
@@kavins7103 I thought I replied to your question but now realize I didn't. First stand straight and then squeeze/tighten your butt. At the same time squeeze/tighten your stomach. This immediately causes your pelvis to go into the correct position. Now you have to be conscious of this position and practice this exercise throughout day.
Anterior pelvic tilt cause the glutes/butt to become lazy and also the stomach. Do glute bridges to activate your butt, and squats to strengthen your butt.
Do stomach exercises that exclude working the pelvis. I give you links to some videos.
@@kavins7103 Glute bridge. Make sure to push you lower back to the floor and squeeze your glutes as you push up. ua-cam.com/video/OUgsJ8-Vi0E/v-deo.html
@@kavins7103 Stomach exercises ua-cam.com/video/HhXl6NAxUAo/v-deo.html
no world class athlete has anterior pelvic tilt for a reason.
i was not in pain, but i had very limited mobility/flexibility which directly hinders my explosive athletic potential.
over 18 months of dedicated training, i have a neutral tilt and FULL ROM. i can move like my toddlers, and all measurables increased A LOT, no need to mention my back just doesn’t “not hurt” but it feels good.
sure it’s not “bad” if it doesn’t hurt or inhibit a modern seditary lifestyle, but i’m not buying at all the denial of benefits of a properly aligned skeletal/muscular system
Idk.. many ufc fighters have it.. Alex Periera comes first to mind, Jan Blahovich, and many others
A few football players look like they have it really bad, take a look at Raheem Sterling
yeah i probably have it as bad as that honestly, but im not a raheem sterling, and i do have some back pains, but probably from setting on pc all day rather than the APT@@tombrierley4307
😅😂😂@@tombrierley4307
Any routine you may recommend?
I will say stretching my hip flexors and doing glute bridges helped my back pain
I noticed that when I started shaving my beard, my back pain slowly got better. I don’t understand your point.
@@gegeeh.a8328You aren’t very bright if you can’t figure out what he’s saying. Strengthening weak muscles and stretching tight ones fixes this……..
@@gegeeh.a8328They are associated with back pain supposedly.
@@gegeeh.a8328 Completely ignorant answer from you. If you looked up any guides for anterior pelvic tilt, they will mention those exercises assist with anterior pelvic tilt and also mention it's the cause of back pain. It's pretty easy to correlate those two.
Extreme Anterior pelvis tilt make you stomach pop out when its actually quite flat for athetics alone Im going to fix it.
Same. I was wondering why my stomach always looks bigger than what it actually it. When I tilt my pelvis, my stomach looks normal and there is less tension in my lower back. I'm definitely going to fix this.
Yes pelvic tilt is bad looking posture😅
I'm assuming there's an acceptable and less-than-acceptable range. Would there be an angle above which APT does cause other issues?
I have the same assumption. Based on my experience, I could notice some shifts but was never concerned until the point it escalated into the pain in different areas of the body. So the earlier one addresses this issue the better they can prevent downstream complications.
Yes agreed, all the studies are just mentioning patients with apt but not the severity of it.
Okay, but the thing is you said it's "normal" you could technically call everything that drinking alcohol is normal, smoking is normal and so on, so it becomes a standard pushed by those who cannot fix it 😃
Exactly 💯
I'm confused..how can this tilt not be a bad thing? When I walk around all day without thinking about posture and being in an anterior pelvic tilt, I end up having an incredible amount of sciaitica pain (where pain radiates down the outside of my right thigh and my toes get numb)... but when I keep correcting my posture and don't walk around with this tilt, I don't have these problems...
The biggest problem is that a lot of people have poor control over the hips. A simple way to check that is by just moving the hips and see how easy it is to keep a normal relaxed breathing pattern. Some might even notice that they stop breathing while moving.
As a child, I did a lot of lower-body sports. I played on soccer teams starting at age 10 and spent my free time rollerblading and cycling until my early 20s. I then served a year in the infantry, marching with heavy gear. Around 23, I stopped exercising, but my legs remained muscular compared to my upper body. As a result, I developed a pronounced sway back. Now, at 33, I've been dealing with back pain due to this for about 3 years. For the past 2.5 months, I've been doing strength training and stretching to fix the issue. My posture and back pain have significantly improved-I can now sleep, stand, and sit almost pain-free. Correcting my sway back is crucial for me, and I disagree with the opinion in the video.
Working on my APT has all correlations to the pain and restrictions I have. I'm not trying to fix it, rather I'm helping relieve my tension.
This information directly contradicts what I learned in my personal training certificate and physical therapy course. You have a lot of data to back it up, so it definitely merits looking into, but also if someone has low back pain, lumbar lordosis, tight hip flexors, weak glutes and weak abs aka all the symptoms of excessive anterior pelvic tilt, I don't understand why doing exercises to strengthen the ABS and glutes, and either loosen or strengthen the hip flexors depending on what they need, would be an issue. I really do not think that this information is just designed to sell programs when it is in the mainstream discourse. I have also been treated myself for back pain and gotten the same info. After working on my form, my low back is now naturally more neutral and stronger.
Hey, what could I do to fix my excessive anterior pelvic tilt?
It's definitely a real issue take it from a guy who had his L5/S1 fused and my back hurts still from pelvic tilt
Maybe that’s what the surgeon told you in order to convince you to do surgery, when really the strengthening, body-mind connection with small moves was all you really needed. Meanwhile, he gets 20K from your insurance…and you are not better. It’s a business. They don’t care how it leaves you. As long as maybe it has you coming back for more fees
can somebody explain why barefoot shoes cost so much more than regular shoes despite using less materials
Oh yes! Crazy costs for actually less shoe!
Simple. People are much more concerned about health and longevity these days. So the companies are capitalizing on this
@@willwilliams8241 Wouldn't they make more sales selling it for a fairer price than their competitors selling it for $200+
@@vfauni5764 Possibly. However if people are willing to pay high prices for healthy feet they are going to charge those prices. Also, a lot of personal trainers and fitness enthusiasts endorse barefoot shoes so prices will be high due to their "advertising"
Economies of scale
I agree that every human being has its own unique anatomy specialities , but i think that in some cases anterior pelvic tilt can be a cause of low back pain due to the constant contraction of the errector spinae muscles
and hip flexors and as a result the reduction of the oxygen in this area , so it can be the reason of the pain . Consequently , it depends on the case of the patient and this is why we have to carefully and holistic evaluate our patient in orderto personalize our physio program .
I tried to "fix" this for years, thinking that was the source of my low back pain. Sure, it doesn't help, but fixing it is not the solution.
Thanks for clarifying things. I like your realistic approach to physical health. Not overselling solutions to desperate people in pain like I was.
Maybe its not relevant to the subject at hand, but I'm someone with APT and I always sleep better when I stretch my glutes, foam roll and do some planks before bed. I used to have severe SI joint dysfunction but it went away when I started doing core exercises and just exercising in general.
Kind of confused by this. I can very obviously feel myself overextending my spine, which is something I've gotten in the habit of in an attempt to stand up taller. When I force it even more, the pain increases. However, when i stretch the opposite way, in positions such as the downward dog and squatting, letting my back round, I feel relief. To me it seems very obvious where my pain comes from.
same here. i dont think the info in this video is entirely correct
What if someone else did the complete opposite movement and had their symptoms relieved? Even tho on observation they have the same observational posture as you? Please tell me you know that can and does happen. Pain is complex and multifaceted. When someone presents research and challenges our bias/experience, I know the urge is to respond with our anecdotal and past experience, which are also valid but but it may be better to actually interact with their presented evidence/research and keep an open mind.
Connor Harris shows that locked muscles in the lower back are the only issue - and a foam roller (NOT rolling) but laying on it in various spots up and down from rib cage to hip for spans of time (2-20 minutes) over a few weeks, can release adductors & flexors. I think the anterior tilt theory causing hip impingement is a BS fear tactic created by surgeons
So after watching this video i don't agree much bcz i have APT.. m gonna apply those exercises to myself which help to fix APT... After 3 months m gonna give u my genuine feedback
So what hapoened bro...did it go away
Feedback
The most evidence-based physical therapy on UA-cam hands down 🙌🏼
Facts
I don't know if you're right, but i definitelly had an excessive anterior pelvic tilt. My back used to hurt a lot and i even had those weird rig flares that people would always point out. I just didn't feel good at all with my shirt off and sometimes you could see the rib flares with the shit on. I did the hip flexors stretches and did the glutes exercises for some time and it actually made it easy to walk around with the pelvis in a more neutrral position. My lower back pain is entirely gone now and i don't have the ugly rib flares anymore, standing on my feet feels much more comfotable now. I used to be a computer nerd for morre than 10 years and would just be sitting on a chair all day, standing on my feet used to be really uncomfortable and i just felt something wasn't right all the time
Please tell me which exercises you did to make your lower back pain go away. I have bad lower back pain and apt
@@kavins7103 I did hip flexors stretches everyday, you can find videos of those on youtube. I only did the most basic ones, which you open your legs forward with your knees on the ground to feel the strech on the front of your hip, you can find videos of this on youtube. I also did a variation of this with the back leg bent to stretch the front part of your thigh. For the glutes, all i did was hip thrusts almost everyday. I still do the stretches almost everyday, but i don't do hip thrusts anymore since i started going to the gym and already work the glutes there. Another thing that helped me was doing lower back exercises at the gym
So what do I do now? I've had chronic back pain for over two years, the only thing that's changed the amount of pain that I've been in has been to work on my anterior pelvic tilt - if that's not the issue then it's extremely demoralising and depressing. I do not know the source of this pain and I am willing to work daily on it, as I have done so far. Everything I do when I move physically and do exercise is to help my back pain...so now what?
I had back pain and fixing APT made my back pain disappear. The video says that 85% of males have APT and it is normal, but it doesn't talk about the small percentage (maybe
Bad misinformation video!! Dont trust this video guys! I used to have apt and by doing abs and glute strengtheing workout and improving my hip mobility it changed for me.
It’s been terrible for running. My pain disagrees with you.
I’ve had it since I was a kid. People have poked fun of me for the way I ran although I was top of the team in track and football. I’ve never had any pain associated with it. I highly doubt your pain is related by your posture u less you lifted something incorrectly or something along those lines.
@@XxSylasxX I guess we’re all different in that way then. I didn’t have it prior, sat around for multiple years now I can see and feel a difference. Perhaps your anatomy adjust for it, but for me it’s foreign.
@@CarlosVixil yeah if it’s something you developed over time and haven’t always been that way, I’d imagine that is painful. I’ve been “swayback” as far back as I can remember. My glutes and abs are pretty defined so I doubt it’s muscle weakness related.
we do have pelvic tilt naturally but after years of sitting all our lives our pelvic tilt gets much worse and causes issues and back pain ITS SOMETHING THAT NEEDS TO BE ADRESSED and even if not doing pelvic tilt exercises you’ll probably find it to be so much harder than normal and slowly but surely get stronger and less back pain
I do not mean to contradict you, but after my wife delivered our baby, she had to work on her tilted pelvis because she had too much LBP. Maybe this is not related to your video. On the other hand, I really benefited from your other videos. Great content as usual. I see this video stirred a lot of heat. I admire you for swimming against the flow!
Thanks for this! I have found 2 myths so far that I have fallen for over the years on your site. This one has to be the sillier one which I slightly worried about (when running) then discovered trying to "correct" it was impossible and made no difference that I could feel anyway.
You should definitely try and fix it💀💀 try squatting with it abd tell me how you feel
Very good thought out evidence based approach there
When I shattered my calcaneus jumping off a machine at work (was a millwright and if I didn’t jump I would’ve been crushed) I was sent to PT after to help recover. They said I needed to fix my APT because it looked “bad” and was severe enough to cause problems. Although I was top of the team in track and football, people still poked fun at the way I ran (and stood when on the swim team because it’s super noticeable without my shirt on) and I’ve yet to this day had issues because of it. I’m mid 30s now and still workout daily, never had any back issues. I agree with this video, I’m sure that some people could develope APT due to weak muscles etc, but some of us have always been like this and it causes us no issues at all.
Thanks for pointing this out. I feel like search engines make everything seem dangerous and this can have a nocebo effect on you when it's actually something normal. There may be exceptions of course. But many times I feel pain somewhere like in my lower abdomen and I just get curious so I search and find that I might die soon but in reality it's just gas. So I sometimes get worried for nothing.
the "nocebo" term here really applies.. just thinking APT causes pain, actually then could lead to more pain..
You were one of the people who inspired me to pursue a physiotherapy degree 🙌
Having fought though back issues (along with a number of other problems), I can tell you about half your “points” are just wrong.
Everyone is different and some can manage a APT much better than others. Some can’t. In my case, it was 100% the cause of my back pain. Stretching my tight hip flexors will resolve in a couple of hours. Additionally, my tight hips are directly the result of sitting too long. In my case, these are without question. I have proven it to myself time and time again.
I’ll also add that I have found that several other issues I’ve struggled with greatly improve as I reduce the APT. Migraines, ringing in my ears, eczema, etc. in my case the APT reduced my circulation and caused a multitude of issues.
If you’re here because you’re struggling with similar issues, do yourself a favor and at least try fixing your APT. It’s not always the solution but can often be. If you don’t have issues, I’d agree, don’t try to fix APT.
Man I had it from driving. Couldn’t barely function for a week until my buddy told me to look it up. Did like 3 different stretches and immediately started getting back to normal. I also have some injuries that could’ve contributed and I was pretty sedentary for a long rides. But for me, it was like finding a missing puzzle piece. Pain around my lower back if I can remember correctly which I was trying to stretch but couldn’t really…didn’t realize my front tendon or whatever had shortened, and they said to practice tightening my abs and butt even when I’m just chilling. I’ve never had it since. Once in a great while do a couple of the weird exercises but I haven’t been sitting that long since either. The one that felt most effective was putting my foot up on the couch or something, and lunging forward on to one knee just barely touching the ground. While simultaneously tightening my abs, I could feel the front tendon in my right leg stretching.
As someone who has been told to correct this multiple times, this is refreshing for sure.
Same lol
you look like you about to twerk
Absolutely legend. Finally i saw your video first❤
Its not normal bro
It brings lot's of limitations
Can't walk around shirtless
Pain is always there with you
Less self confidence
Yes brother
My tilt doesn’t affect me pain-wise, but I always look like i have a gut since it makes my stomach stick out. Regardless of this video, i still want to fix it.
3:09 the fact that 85%/75% of people have anterior pelvic tilt does not prove that anterior pelvic tilt is correct. It only proves that most people have it.
APT needs to be fixed without question. Your abs protrude forward and you'll never look in shape, your tight hip flexors make you walk funny
I do what it feels good and right for me. If I feel it’s helping me I do t care about any study. Every study is based on a small number of individuals. We’re all different and have unique physique. That’s why is important to educate yourself enough and understand your body and it’s issues in order to do the right exercises for yourself and your specific needs. The exercises for ATP are helping me enorm with my left hip and lower back. So for me fixing ATP is definitely working. For sure not gonna stop doing it just because some studies are saying it’s irrelevant.
Fair enough. I guess since anterior pelvic tilt and lower back pain are as ubiquitous as the common cold, it makes sense that people draw a causal relationship where there is none. I just want to know why my lower back lights up when I pick up a shovel. I'm a young healthy dude with no history of major injury or anything. Lower cross syndrome is the only theory I've encountered that rings true with my experience of my own body, maybe that's why it's so popular.
Towards the end of your video you say something to the effect of "If it fixes your back pain, keep doing it. But that doesn't tell us anything about the mechanisms behind your symptoms" But if strengthening your glutes and abs and stretching your hip flexors fixes your back pain (forget the angle of your pelvis!), doesn't that lend some credence to the lower crossed syndrome theory? And can placebo really cure lower back pain??
I really appreciate your thoughtful and research-based approach, I guess I'm just frustrated because if you're right, I have no idea what to do about my back pain. Do you have any videos/resources that approach muscular lower back pain from a different perspective outside the Anterior Pelvic Tilt rabbit hole??
I have been having APT since ages. Only time I find difficulty is during hill treks when I have to climb a hill. Lower back hurts during that time. Otherwise it's never been a problem
I have sever APT and I tried a lot exercise from a physiotherapist who have the same idea like u and probably fall for these articles. And I never seen progress and I lost balance and got injured and I stopped playing ⚽️ . After that I changed the physiotherapist and he focused on stretching then strengthening And i got much improvement plus I can play the game again. I am afraid for science because it seems from experience there are not much competence people doing there jop
Strengthening is good. But I think this anterior pelvic tilt diagnosis is mostly used by surgeons to make those with FAI /SI pain/ sciatica/osteoarthritis feel hopeless and opt for surgery
Saying, that APT doesn't influence a chain reaction upwardly or downardly it, is total bullshit. Its clear as a day that anterior pelvic tilt gets way too much hate all around our bias media and its "fix" isn't what people should strive for. And yes APT isn't the main cause to grand problems, like lower back pain but "excessive" is not normal and should be considered accordingly. Our body always finds a way how to overcome difficulties by taking something and giving something. Prolonged positions and lack of physical variety, with the king of the kings - stress, are the root causes for our increasingly painful society
I do have weak glutes and tight hips. I’ve had lumbar lordosis for years but I’ve been inactive for the past year through I’ll health and low having tingling and numbness in legs and arms so given exercises by my physio. I believe being active will be the biggest game changer. However I’ll still do the exercises as I need to strengthen my abs and glutes
I think I have pelvic tilt due to undiagnosed endometriosis, and the pelvic tilt causes all kinds of issues with pain.
Hi! Thanks a lot for this content! My question is what do you think about theories concerning the natural or primal position which is described by the "J-spine" (meaning more lumbar lordosis and less kyphosis as seen on traditional people)? I learned recently that anterior pelvic tilt is in fact much better for female organ health as it supports the natural continence system. Posterior tilt is in this sense very much contraproductive. Do you have any view on this? Thank you!
Saying most people have apt doesn’t mean it’s not a problem since most people are overweight or obese, no doubt that’s also fine?
What am bs. Your guy in the video doesn't even have APT. People like me having it, are looking like pregnant and we got pain in the Psoas and Glutes. I can't walk properly..
Interesting and likely true. One of the most bizarre and ubiquitous bits of advice is that squats will fix anterior tilt. How could that be?! In order to execute a 'form' squat or deadlift safely, you need to adopt anterior tilt just to do the exercise! Deadlifts most certainly CONTRIBUTE TO a-tilt, not the opposite!
My pelvic tilt is quite exessive, i had no idea about back pains or whatever from what studies said; But I have suffered from back pains in my life alot; I am certain that its due to my pelvic tilt, I also do belive this affects me in many other ways with relations to my health. I feel certain that fixing my pelvic tilt will help me in many ways. You really shouldnt be saying that its normal just because its common, I really do take offence by that, dont worry I wont flag your video or anything but I think you might want to know it.
Anyways I dont think you mean anything by it;
We all make mistakes.
But in the future;
Please think twice before saying something is normal and doesnt need fixing;
Clearly there was people thinking differently, perhaps you are wrong and they are right.
I mean like in this case, there sure was room for a more expansive take on this.
in any case;
Thanks for sharing your knowledge;
Wow! I’m so glad I found this guys video! Now I can get rid of my doctors and my physical therapist! Hahahaha! This is along the line of “there’s no way my weight is contributing to my back pain!” …. “Lady your 500lbs… your bones are calcium and collagen not fucking carbon fiber! 😅😂
Horrible advice. My back didn’t stop hurting until I fixed this issue.
How did you fix it?
How did you fix, I have lower back pain
Athlean-X Chanel has helped me with many of his videos. Explanations and fixes in all his videos.
i believe my anterior pelvic tilt is a result of 20 years of poor posture
Tldr: uneven hips gave me back pain, not necessarily pelvic tilt? Thanks
I began to address my pelvic tilt when I learned that one of my hip was higher than the other which helped explain my tight hips chronic knee problem. I’ve been working on stretching my hip muscles and in the process, I’ve adopted exercises they prescribe to people with a flat back because when I was 19, I started to walk with my hips tilted because I thought I was correcting my posture. At the time, I thought my back looked rather flat and everyone else seemed to have a very defined arch, so I thought I was creating that arch by waking with my butt poking out 🤦🏽♀️ Anyway, after seeing the xray of my spine and hip bones tilted at age 24, I realized that yes, all along my legs were uneven because of this hip problem I was vaguely aware of since childhood; and that I was probably beginning to feel lower back pain in my 20s because I was bending my spine out of its natural shape. I’m glad I watched this video because it just helped strengthen this feeling I’ve been having that I just need to keep focusing on strengthening my hips and not worry about my posture too much since my lower back pain has really decreased since I started to see my hipbones start to like up.
Can’t believe this is one of the few videos on this subject. PEOPLE NEED TO LISTEN - “”fixing”” my anterior pelvic tilt like every damn UA-cam physiotherapist and trainer said did SO much damage to my pelvic floor and my core muscles.
DO NOT TRY TO “FIX” your APT without first seeing a physio who specializes in or is at least knowledgeable about the pelvic floor. Having a slight tilt is not inherently a bad thing and the advice to “tuck” your butt under is INCREDIBLY DAMAGING
As I say -tailbone up and back, chin up and slightly forward, shoulders up and forward, sleep on chin/ribcage, not back.
I have very visible anterior pelvic tilt and it just makes me depressed looking at myself, it looks very ugly. I have no lower back pain but have pretty bad mid back pain after walking for a little while I'm in my early 20's
@ianhisk9052 yeah,apt can happen at any age but it can be corrected or at least get it back close to its neutral position,going to physical therapy really helps but if you have severe apt you could also consider seeing a good chiropractor and going to PT at the same time which can give a better result.
Yes, many people pass on misleading information due to monetary greed. Much like sports drinks and electrolites. I tell my athletes "water comes out - water goes in". Lou
Before excessive anterior pelvic tilt I had strong engaged glutes.
After a back injury I sat on my stomach for months to work (cobra).
Now I have no glutes( gone to sleep)
This was very well made, sadly most of youtube fitness videos are not honest neither evidence based.
This is anecdotal but I have femoracetabular impingement that required surgery. I had the surgery when I was young and didn't take my PT seriously. Since then my core and glutes have been weak from an inability to train them sufficiently and my hip flexors and back have been tight since I did not PT properly nor do I stretch often enough. Before surgery I had no APT, after surgery I developed APT over the years. From my experience, the muscle balance thesis is correct.
I simply find it hard to believe that sitting and sedentary lifestyle has no correlation. I mean, the study saying the majority of people have APT correlates with the fact that the majority of people sit all day.
Watching this video gave you so much knowledge but it’s junk knowledge. You need strength and stretch to fix anything into your body as simple as that. Before I workout I had neck pain all the time, after I stretch all the muscles and strength all of them all the sudden I can sit in healthy way not like C. And I didn’t focus on how prefect my back is, I just workout and let my muscles do it job, and I never have any pain, because your muscles know how to keep your bones in the right way and the right angle
What's a good way to affect posture then?
Try feldenkrais it has done more for me than any other method I tried
Read my comment about posture, because I dont want to copy everything again. In short there's no easy fix, because you have to fix your bite (teeth) and bad sitting habits, because you cant counterweight weeks and years of slouching with just 5-10 minutes of exercise.
This is the frustrating reality of health and fitness "experts" ...no mater the topic, you always find people claiming everyone else is wrong and should do the opposite of what the other guy says.
"Your back is messed up because of your teeth" ...is definitely a new one posted by a guy here. lol
This sucks though, as there's so much contradictory information out there, that there's just no way to know what is actually legit and what's BS.
agreed even medical "professionals" are completely useless a lot of the time. chiropractor methods for example are based on 0 evidence.
Bro anterior pelvic tilt has killed my rec fem flexibility. I’m not able to sprint or kick a ball because I feel like my rec fem it’s going to explode. So I’m stretching my psoas, QL and rec fem and strengthening the muscles that do posterior pelvic tilt (abs, adductors, glutes, hamstrings) to fix this problem
This is so sad , the fact that even postural deformalities are considered normal now . Anterior pelvic tilt ruins your posture , causes lower back pain
I have AOT because of this I get lowerback pain when doing a pullup or bench or just normal walking. help me fix it anyone please!!!
for me anterior pelvic tilt is what doesn't allow me to stand straight, so i would say it's an issue
Anyone who does not have this problem cannot claim that it is not related! You are not telling truth then. Arched back, excruciating pain in the shoulders, round shoulders and forward head. This is how the body twists as it tries to compensate. It is something dangerous that should be addressed!!!! Such claims and some studies are NOTHING compared to experience.
I disagree, ( it is not anterior pelvic tilt the problem, the problem is excessive anterior pelvic tilt messing up neutral spine and causing postural and mechanical imbalances) I have knee and hip pain , not sure if is related to it, but there is no way to correct excessive anterior pelvic tilt.
But… I feel like I should fix my anterior pelvic tilt. When posteriorly tilt my pelvis, my knees and hamstrings feel so much better. When I anteriorly tilt, my knees turn in and I feel pressure and imbalanced. What does this mean and what should I do?
"85% of males have APT, that means it is normal" is a misleading argument. In the US, something like 75% of adults are overweight or obese. Just because something is "normal" doesn't mean "healthy".
I am assuming APT for a lot of people is a mechanical balance to adapt to their lifestyle/movements, which isn't bad per se. But it's kind of splitting hairs to say "it's not the APT causing your back pain, you need to make lifestyle changes instead", when those changes are actually "stop doing things that are forcing your body to compensate via APT". More accurate maybe, but missing the point.
As a physiotherapist i read coments and the only thing i see is patients with a lot of yellow flags...
A very good video. I like when science is actually used to learn from rather than beat people with!
I have developed 3 Bulging disks and 2 annular tears (Lifelong injuries that might only make a 90% recovery) at 24 years old because I arched my back all the time especially when weightlifting. I basically forced myself into anterior tilt constantly and this is the only real lead I have on the cause of my back issues as there was no acute cause... so yeah this video was a bit demoralising.
I now know that my lower back pain has nothing to do with anything... cheers...
Weird. I have APT and can squat 285 no problem, OHP 140, run marathons no problem, no back pain. I guess it’s diffferent for everyone. I tried keeping a neutral pelvis and wa extremely uncomfortable. My glutes are also pretty big. When I squat, my glutes are on fire. I actually limit my squats because my glutes literally get too big (I’m a dude).
Ok so one thing I’m learning tho. If you have the mom pooch. Or look more bloated. How ever you want to label it. It’s cause of the anterior tilt. When I level my tilt I notice my stomach looks more flat not as piped out there. With the anterior tilt. I feel like I’m sticking my stomach out more
This video is a disservice to people with ATP. Exercises (hip flexor entensions, abs and glutes strengthening) will not FIX your ATP, but will FIX many problems that come with ATP, like lower back pains and mobility. So, yes, keep trying to fix your ATP with exercises, don't listen to this video.
“Most” men definitely do not have an anterior pelvic tilt. Men are supposed to have a straight back
That's incorrect sir! i had a lower back pain for two years and i didn't know how the hell i got that pain. I do a lot of running and found myself extending the chest out and said to myself what is going on. I never gave importance to do core strength training and when running i could even stop running because of the lower back pain, i couldn't even bent. Same while walking i could stop walking a take a sit and then continue again. By doing some stretches i found online and exercises they recommend for core strength in two weeks i did got released from back pain completely and when running i find my form being better and feel my gluts woking fully while running and not feeling my back pain at all. So what you just showed here is OFF i don't know how everyone will respond to these so called pelvic fix but for sure it has to do with core weakness you get over time by sitting too long on a chair in your office or not doing core strength while doing aerobics like running. As for saying they are trying to sell no sir on youtube i found those exercises they didn't sell anything they just showed how you can help yourself to get free of pain and trying to strengthen your core, in contrary you didn't show anything how to get released of low back pain but just saying things that others found on researches which for me at least does not make any sense. Sorry but your video misleads people who desperately seeking for help.
What!? Bro what are you talking about? Pelvic tilt caused me to have a herniation at l4l5 becausebof load balance. Cause me to have surgery and now my tilt seems to be permanent with permanent pain. Everything thats happening to me is 100% contrary to what you are claiming in this video
I want to fix my ATP so bad it makes me look ridiculous. I would be slightly taller if I fixed this
Please don't just quote one study without reading any data - how many people, what was the result. And don't use anecdotal proof like that one with the elbows not staying in desk position. I have a desk job as well and I noticed my forearms and biceps gets shortened, theres a huge difference after I stretch and roll them.
i dont like my APT coz it pushes my tummy out.
Can't the work out of gluteus maximus and medius maximums help fix this with a hip abduction machine?
I used to trust this channel... but after this guy telling people who suffer from problems related to excessive anterior pelvic tilt in the last few years, that there is no need to do nothing! NO trust any more. Obviously that person does not have the problem.
I've found my way down the "apt rabbit hole" because I can't get anywhere close to touching my toes, which is really blocking my progress at crossfit gymnastics movements. I've been doing hamstring stretches for years and years now with basically ZERO progress, and a coach said my problem is actually my anterior pelvic tilt, fix that and I'll be mister twisty ...
Well, shoot.
Would you have any alternative tips for a guy in my situation?
I don't know what movements interest you or what your goals are, but there's a lot of great information regarding flexibility/mobility on channels like Gabo Saturno, MovementByDavid, Hybrid Callisthenics, Gymnastics Method, Simonster Strength, FitnessFAQ, Strength Side, Kneesovertoes et cetera!
Normal for someone that's aging and not exercising correctly.
I was born with anterior pelvic tilt, and had lordosis my whole life, so the muscle inbalance doesn't make sense to me
Excessive anterior pelvic tilt would definitely be Zahia Dehar. Certainly looks incredible anyway.
Good video. Still, when I look at pictures of myself I look ridiculous thanks to my pronounced anterior pelvic tilt, so I'm trying to get rid of it, haha.
My lower back disagrees with you...