How To Fix Lumbar Lordosis and Anterior Pelvic Tilts - Full Exercise and Stretch Plan!
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- เผยแพร่เมื่อ 14 พ.ค. 2020
- In this video we cover all aspects of rehabilitating a Anterior Pelvic Tilt and accompanying Lumbar Lordosis. Hyperlordosis of the spine can be debilitating for many, so today we cover the what's, whys and how to fix such a condition.
Hyperlordosis is commonly referred to as lower cross syndrome. Lower Cross Syndrome or LCS, is a neuromuscular condition in which there are tight and weak muscles. The involved tight muscles are the thoracolumbar extensors and hip flexors, while the weak muscles are the abdominals and gluteus maximus. The term ‘Lower Cross Syndrome’ stems from the muscular dysfunction that is in the lower portion of the body. The ‘cross’ is due to a combination of tight muscles and weak muscles, which from a side view are seen as an X. Some people also experience upper cross syndrome at the same time.
An anterior pelvic tilt is when your pelvis is rotated forward, which forces your spine to curve. It’s often caused by excessive sitting without enough exercise and stretching to counteract the effects of sitting all day.
Human spines are naturally curved, but too much curve can cause problems. Hyperlordosis is when the inward curve of the spine in your lower back is exaggerated. This condition is also called swayback or saddleback.
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I am a neurologist by profession and after having watched several of your videos, I cannot hold myself back from praising you for the quality of work that you do. Your videos are thorough and explain exercises in an extremely logical manner. Congratulations on doing such great work!
Hi Tanuj!
Thank you so much for your kind words, that means a lot especially coming from someone in your profession!
Kindest regards,
Travis
Orthopäde 1160 wien wattgasse a
Finally i dont feel like the only one who has lordosis! thanks guys for the company xd
Good luck Eirini! Any questions don't hesitate to ask :)
Mine is very severe, I'm sooo happy I'm not weird
@@UKFH my back doesn't curve when I sit, only when I stand. Do I just have bad posture?
@@jamie4135 Hi Icekillz,
When you sit down your hips are in a flexed position which alters the position of your pelvis. That would be why you feel no issue when sitting but when standing you notice curvature. (A little curvature of the lower back is perfectly normal remember, it is only when this curvature becomes excessive causing Hyperlordosis or an excessive anterior pelvic tilt that corrective exercises need to be undertaken)
Kind regards,
Travis
I am also suffring lumbar in just 16 age 😶
Stretch 1 3:02
Exercise 1 4:49
Hip thrust 7:14
Thx. I was skipping through all of the explanation trying to find the solutions
I was recording myself squatting today and I noticed how my lower back looks strange. I’m glad this helped me thank you
i love this thank you so much! i really needed this
So helpful, thank you so much!
Excellent, I feel better already!
Thank you! This had some great exercises that were new to me.
Brilliant. Very helpful. Thank you very much!
I have diabetes and bad posture and my lumbar lordosis is starting to make it hard to sleep. So grateful to see such an in depth and detailed breakdown of stretches and exercises.
thanks man, this video really helped me out👍
Absolutely excellent. Your videos changed my life. You should have way more subscribers. Please keep your great work up. Fan for life
Hi Nico,
Thank you for such a lovely comment, comments like yours are what gives me the motivation to keep posting such content.
Wishing you all the best,
Travis
Absolutely awesome
Appreciate this, people don't realise how uncomfortable this can get. APT, Rib Flare, inactive core ruined my life for 18months. I ended up having a sleep stuy completed because of the breathing issues that followed from this condition. Once again thanks for the videos.
Tkanks man, I'm watching you from Brazil, the best channel
Very helpful thank you
earned a sub! finally someone not doing it just for old people who can barely move
Now I have an issue, this routine caused my lower back to really start severely hurting, which is usually happening only in my periods. What now, is that bad, is it expected?
I will try this, thank you. ❤
This and the questions you've answered to are super helpful! Will try this out and let everyone know my progress here :D
Well?
Progress?
If you would like my free PDF book on this just email me on travistarrant@mail.com
My website is currently in creation :)
Thank you, great video, exactly what I was looking for! ❤
I’m a massage therapist. Women are taught to hold a certain posture to be more feminine. This also causes lordosis after time. Yoga is a good option but can do more damage if you are already in pain. Pre yoga is best to prevent and post yoga only after the problem is solved with stretching.
Super helpful
Thank you for sharing
Such a great video! Thank you for those tips
Thanks for the routine! I have cerebral palsy and hyperlordosis just comes with it as a package deal. I guess my back has to compensate for the shorter muscles in my lower body.
Been working hard on my posture lately and again, this helps a lot!
Good video
Thank you for this video I’m gonna start doing them right away ❤️💪
Same haha💪
Did it got help ,have u started it
@starbust0161 plz reply
best viedo bout Anterior Pelvic Tilts on yt. u covered, demonstrated and explained everything that's necessary. way better than those athlean x "4moves to fix ur back" viedoes and its only 70k views. i aprecieatte ur work. keep on making high quality videos like this one. respect the hustle bro
Hi Ameara,
Thank you for the positive and constructive feedback, glad you enjoyed the video!
Kind regards,
Travis
Awesome routine, I’m 47 years old retired road cyclist , I’m trying to get back in shape but my soas muscles and my hyper lordosis doesn’t help me do long rides, plus I was using my hamstrings more and it did made it worse, now I know how much effort my pedal technique needs to evolve .
Hi Raul,
Cycylists often have huge problems with hip flexor muscles and tightened quadriceps. Spending hours on a bike means those muscles adaptively shorten over time. There's no need to stop doing what you're doing, just add in lots of glute and core work alongside what you love doing with the cycling and overtime you will notice a big difference in your rides.
@@UKFH well , I’ll bet checking you workout to start improving my core and but’s, my cuádriceps are over developed since I did run track and field !thanks .. .
I'd 1st stretch the quads plus psoas, 2nd strengthen biceps femoris (hams)-deadlifting, 3rd strengthen belly, 4th strengthen glutes
I slipped a disc (L4-L5) in 2016. And I did some of these exercises and it did help to heal. But ever since then I stopped doing them because it was so painful. But watching this entire video and how well you explained it. A lot of my problems make sense. I’ve lost 50 pounds pre pandemic and it helped the obesity part out. But since then I gained majority of the weight back and the problems are there again. Thanks so much for this. I really hope it’ll help
You will get tired of the pain and then realize the food isn't worth it you can cut out all the sugars anything you order ask for no mayonnaise try not to eat T's get the weight off if you don't want the pain I fast twice a week hope you feel better
Thanks travis
Nice and tnx Sir
Thanks
I've been given exercises by my doctor to fix my lordosis too, unfortunately the link on the email doesn't work. I only remember 2 of the exercises but I wasn't told how long I should do them
I'll definitely need to follow this video and it fits into my current timetable
nice content
Always wondered why I stood like a gorilla and mine is so exaggerated I don’t know if I can fix it
Hi Thomas,
Ive worked 1-1 with some extreme cases and had great results. Keep persevering and don't get disheartened if nothing happens initially! If you want a PDF that goes into further progressions and has more information don't hesitate to contact me at travistarrant@mail.com
All the best!
Travis
Lol
@Cuteness Overload it’s okay to feel that way, flowers wouldn’t grow without rainy days
@Adnan Azmi same here I don't if I can really fix this
You not a 🦍. You are special. 🙏🏻🙏🏻🙏🏻
Great video , very well explained and demonstrated. As a certified Personal trainer I greatly appreciate your expertise in both modalities . Thank you!
Thank you for the kind words Zandra!
I have hyper lordosis from fracturing my spine a long time ago. I will be doing these to help! Thank you 🙏
did it help?
Im a dancer and am having real trouble with this. Thanks for a lot for these exercises!
i feel like i’m stuck in a box. i’ve been telling my mom for years and she said nothing is wrong with me. she tried to tell me i have some sort of syndrome that makes me think i am always uncomfortable/ something wrong with me. She makes me feel like i am going crazy. god help me. i can not wait till i get enough money for chiropractic adjustments. although since it’s been forever and i feel like my bones are all twisted and out of place i have a strong feeling i’m going to need surgery. if only my mom would just listen to me. for once. oh well. life isn’t your best friend after all.
I went to a chiro for a lateral pelvic tilt and pelvic rotation, my chiro says that hyperlordosis aka anterior pelvic tilt would be to blame, it keeeps the sacrum from going to neutral position
OH MY GOD, my moms the same, I have to fight her to get me a doctors appointment. I am never comfortable sitting, NEVER. And i am a college student who has to sit through 3 classes a day and two more where i am a teacher. It gotbso bad that i finally fought to see a doctor and YUP. i have a problem.
I come back to this video every few months when I fall off the fitness wagon, and the tips really do help. I tried looking on your website for the in depth PDF you mentioned at the end of the video - is it still up? How can I find it? Thx
Great Video, very well explained. How long should it take on average for these corrective exercises to fix your anterior pelvic tilt
Hi Awab,
That does depend on the severity, reason for it, persons age and lifestyle and genetics. The exercises in this programme should lead to noticeable results in 1-2 months if done continuously
Very nice information sir..
Sir, my x-ray report says ''Lordosis absent".
Should I do all these exercises?
I cannot get to your website, I was looking for the PDF that you mentioned. You are such a great help to me with lumbar lordisis and APT as well as lymphedema....thanks! Can you post the pdf here? :)
Hi Sally,
Thank you for the kind words! My website has been delayed due to covid 19 but don't worry, if you email me on travistarrant@mail.com I can send through the PDF file straight away 😊
Kind regards,
Travis
I believe I have this and could this be why, whenever I walk or run while playing basketball, I get lower back pain?
Hi Travis, love this video! Thank you, It was super helpful. I Went to your website to download the pdf you mentioned but I couldn’t find it. Can you help me find it?
Hi Lori,
If you go to the bottom of my website on the "Contact me" part, send me a message and I will pop that over to your email.
Have a nice weekend!
Travis
My waist and hips are super uneven! I’ve always wondered what this was. At first I thought it was scoliosis but at second thought it obviously wasnt. After some research I found out it was lumbar lordosis. Ive been working on myself and my body trying to get rid of this.
I will do these exercises/ stretches 2 times a day for a couple of weeks and give updates weekly! Ill start today!
Week 1 : (will be updated next sunday)
So how is it
@@hitma2655 im so sorry i forgot to update 🤦🏽♀️🤦🏽♀️. But this works great! The pain that was always in my lower back is slowly fading, and my agility has gotten better🙏🏽🙏🏽.
@@j4s.c great to hear but I wonder how do you keep up with this many exercises
@@hitma2655 i alternate between them weekly, and i have a workout playlist!
@@j4s.c good I might do the same
Is the PDF file with more details on this still available? I tried looking for it on your website with no luck.
Hello Travis, i was looking for your guide on your website but can seem to see anything on there, have you taken it down or can i get it another way?
Watching this from Kenya,Africa. I have loss of lumbar lordosis. Thanks let me continue doing these exercises and see.
Hi Beryl!
So this would be for people with excessive lumbar lordosis, if you have the opposite, which is a loss of lumbar lordosis you would not want to do this plan.
Kindest regards,
Travis :)
Thank you for the useful information. I've got curvature from sitting for long periods of time. I am going to follow your advice and hopefully reverse the situation. Was wondering if sleeping on the back on the floor can help fix it. I noticed how the sit bone can get in the way as it extends out a bit and can get uncomfortable when I lay on my back for too long. It also feels like its putting pressure on the bladder zone. I could be wrong. Is this a bad idea? Or do I ignore the discomfort.
L4-5: Diffuse 2 mm disc bulge and broad-based central 3 mm disc protrusion. Mild facet arthropathy.
Effacement anterior CSF space with mild thecal sac and bilateral lateral recess and bilateral neural foraminal narrowing. This what I’m going through! Should I go with what you showed on this video? Thank you
Can you give me all the streches a nd excersizes write it down please
Can correcting lumbar lordorsis and the lower disc that it effects create less pressure on those lower disc?
I'm new subscriber now because i need to see how to exercise that having a lordosis ithink i am only teen-ager here had a lordosis.
Hi! Thanks for the great video. For the past year i've been suffering of hip pain (both of my hips) and recently found out i have FAI (cam) impingement. I've been suffering of lower back pain also for years, i have pretty much hyperlordosis... as a resulg of the hip pain i havent trained legs properly in almost a year, never trained my glutes/core and i feel pretty tight in hip flexors. I feel the weakest i've ever felt. I'm considering going into surgery soon... but before that i'd finally like to try and reinforce my core/glutes and try to fix my tight hip flexors (hopefully reducing my back pain). Do you think i could try (very carefully) all these exercises/stretches even if i have cam impingement?
Hi Federico,
Sorry to hear that you have been suffering with both cam impingement and lower back pain! I have a video on hip labral tears which follows a similar selection of exercises to those who are dealing with cam impingement. Might be worth a watch for the exercises recommended!
Kind regards,
Travis
It's also really common with cerebral palsy
Does this condition stunt growth?
Hope this helps!
Do I do all of these everyday?and how many sets?
Nice video.I was wondering since I heard it coming from the great Arnold about stomach vacuums and how they help keep everything nice and tight in the lower abdominal area.
Id like to hear your thought about it and how or if it can contribute to fixing at least the look of stomach protruding.
Hey Spider,
I really like stomach vacuums as an exercise, I can't say I use them for rehabs when I am working with clients with excessive anterior pelvic tilts however there is no reason as to why you couldn't add it as an exercise to strengthen the transverse abdominis.
Kind regards,
Travis
I’ve lstv type 3b
Iss that a reason im having lordosis?
hello my friend the video is great. Tell me, after how long have we done these exercises?
Hi Fazliddin,
Thank you for the kind words! You would do the exercises until your anterior pelvic tilt is within a normal degree range of 6-15 degrees dependent on the person or until pain subsides. After that, you would then just be sensible with how you worked out in the future and with workout programming and exercise selection.
Kind regards,
Travis
How often do you recommend doing this exercise? also thanks for this video it’s so informative!
Hey Zero!
To answer your other comment first, there are a variety of different causes for Anterior Pelvic Tilts, the vast majority of people walk around with a minor APT naturally with no pain or dysfunction. Lumbar lordosis is the inward curve of the lumbar spine in the lower back. A small degree of lordosis (inward curvature) is normal but again excessive lordosis is going to cause the likely onset of dysfunction. Everyone naturally has a different degree of lordosis genetically so that can be a factor. I've had a few emails about this video where people have been struggling to fire the glutes muscles which I hope to upload next week. Progress slowly up to doing this every other day. All the best Zero!
Travis
Wonderful nice informative content for body thanks for sharing meow meow meow
I had lumbar lordosis basically my whole life and I am an athlete and to be honest I always wanted to fix it but I don’t have the motivation to do it even thought it would make me an inch or two taller, more comfortable sleeping and doing exercises better.. it’s depressing
The best programmes in the world won't work without client adherence over a period of time.
If you're an athlete I would drop some of the exercises into your normal workouts rather than do everything all at once, that might be easier psychologically for you to get motivated.
All the best Destro!
I needed this because my family has made me so insecure about it 😶
Right like my mom makes me feel include especially when I am at the pool ✋🏼😭
how long till you fix your lumbar lordosis and anterior pelvic tilt on average?
How many days it takes to fix
10:03 I wonder how long would it take to do the exercises to see that lordosis is corrected and when to know that my core muscles are strong.
I was diagnosed with kyphosis 6 months ago and yet my back has straightened up.However I feel like as this has happened my bum has got bigger and I’m extremely insecure about it.Any further tips ?
Hi Joe,
The first step would be of course sorting any anterior pelvic tilt that's causing the butt to stick out, if this has been solved however there are not any specific exercises to help you spot reduce fat/muscle on your butt or anywhere on the body for that matter. The only way to reduce overall size is to lower your overall body fat is via a calorie deficit and cardiovascular exercise. Another way you could look at it is to build up your upper body with weight lifting therefore giving the illustration that your butt is smaller proportionally by having a bigger upperbody.
Generally I'm being asked the polar opposite by both males and females, how to make the glutes bigger!
All the best,
Travis
As a fast bowler in cricket , will these exercises help in bowling and returning back to normalcy?
Iam 19 only but i have lordosis for 3 years and i have swelling on my right side back bulged and left lower hip was swelling, I dont know why it came may be due to ny walk but i have very much pain on my swelling region I'm doing physiotherapy but that swelling is not decreasing, what to do for that ?pls reply sir how to decrease that swelling
So, youre saying my backs shape isnt permanent and i can do something about it with discipline and perseverance!?
Can I do this exercices with the bigger ball? Because I don't have a small one. Thanks a lot for explaining and showing those exercices
Hi Nattasa,
Thank you for the nice comment and of course, that would be fine.
Travis
I'm 18 and disciplining myself now.
I have got this problem after stopping goi ng to the gym for 2 years of covid, I have started resuming gym session but yesterday while pushing myself for more weight, my back started paining that's what made me to search for the problem. I have not started yet but this seems to be helpful and the way you have explained it is appreciable. Is there any way for personal online coaching?
Hi Jaffer,
Thanks so much for the kind words, I currently do not offer online coaching however as my website expands I will in the future. The exercises in this video should be a great starting point for you! :)
Kindest regards,
Travis
Hello, thanks for the video this helped me a lot! Should i do this exercises everyday? or doing 3-4 times a week is enough?
Hi Dac,
So 4x per week would be the max I would prescribe this to someone, that is with one day off and one day on the plan. If someone has never done the stretches and exercises before it is always good to be progressive and work up to 4x per week gradually.
Wishing you all the best!
Travis
Hello,I have this back pain that sometimes reaches my knee and when standing still it seems like I have rickets because I curve my knees forward.
Hello MD,
I would definitely go to your doctor/physical therapist so you can get evaluated. If the referred pain is sharp it could be sciatica or a disc issue. It's very hard to say without being able to assess you.
All the best,
Travis
I know this video is a few years old but I found it really useful. I went to your website to find the PDF, does thos still exist as couldn't locate it?
Email me through my website www.ukfitnesshub.com
Helpful video especially for those who have problems with Lumbar like me. Visiting with meow.
is seal push up harmful for people with this problem?
How about knock knee ?
Thanks man. Do you think I should incorporate this everyday I’m at the gym or just one or two days of the week?
Hi Jango,
At maximum, 4x per week with a days rest inbetween.
At minimum 2x per week for progress in a good time frame.
Kind regards,
Travis
How long would it take to see some progress if I would do this exercises every other day?
months lordosis take 3 to 6 months to be fixed
I've always wondered what's wrong with my lower back. Hope this helps
same
@@carmia4 did it help?
@@reishi2578 yes! I started to seeing results really fast and I feel much better about my posture
@@carmia4 five months after your last comment. How is it going?
@@carmia4 any update on your lumber lordosis??
Watching this sir Support from team meowmeow
I am always like that...I didn't know I had it
Also I have weak knees so I can't do many exercises
According to the people you've worked with on their APT, how much time does it take to fix this posture?
Hi Kunal,
Good question! It depends on the individuals age, if they have any underlying issues, the persons ability to execute exercise, adherence to exercise, job, degree of APT and lifestyle to name a few factors.
A slight anterior pelvic tilt in a male (10-15 degrees) without any associated pain is perfectly normal but an excessive anterior pelvic tilt can and does lead to dysfunction.
I have had clients go from 30 degrees -> 15 degrees within 4-6 weeks whereas a client that has had lots of additional complications alongside APT may take up to a year to correct. Especially those that have chronic pain.
Kind regards,
Travis
@@UKFH Thanks you so much for the answer.
It's helpful :)
can scoliosis cause lordosis?
i've had this problem for so long, when i'm naked and i turn to the side and look in the mirror it's so over exaggerated and i wonder how i let it get this bad. i'm gonna try and start these so i don't look like a fucking loser anymore
did it help? i also look like and idiot, my lower back is inward and my upper back is more outward. (hard to explain) did this help?
@@inforthewin3231 a little bit yeah, and same lol
@@samdoesstuff4924 so it 100% works? and did it make you feel calmer and better
@@inforthewin3231 none of the side effects cleared up because i didn't have any
Hi! how long do you have lordosis because i noticed it summer 2018 and wondering will it get back normal some day i make exercises nearly everyday and it went planned like doctor said but it didnt get fully recorved? What helped you the most?
Question, would Tight hamstrings also lead to this sorts of issues? A lot of my pt stretches focus on the hamstrings,calf’s, and quads will those help me?
Very possible, those with more flexible hamstrings have been observed to be able to influence greater pelvic tilt range of motion. Hamstring tightness and lower back pain has been studied to be not linked interestingly! www.ncbi.nlm.nih.gov/pmc/articles/PMC4522442/
Kindest regards,
Travis
Which type of magnetic posture corrector use for anterior pelvic tilt problem??
I don't recommend any of my client base use posture correctors, they often lead to muscles going into spasm due to being forced into positions they don't want to be in.
The better solution is solving the root cause through exercise and getting underactive muscles working properly which eases overactive muscles and then maintaining the strength of these muscles with maintainence exercise programmes.
Posture correctors are a quick fix but do not solve the root cause of bad posture, that comes from exercise selection or a change in lifestyle habits.
All the best,
Travis
Sir, is it help or not ?
afferrin lan sana .biliyormuşsun ha. bravo bee çocuk
Are these exercises compatible with diastasis recti after delivery?
Hi Marija,
I would feel comfortable prescribing most of the exercises covered in this video to a client with diastasis recti. I would perhaps swap out the core exercises for more suited exercises for you, for example I would suggest deadbugs, supermans, pelvic tils, pilates heel taps.
Kind regards,
Travis
Hi
I have a question, will doing glute bridge and hip thrust exercises increase the butt size?
Thank you
Hi Snehaa,
If you was loading the exercise very heavy then yes, if you are doing bands/bodyweight it would perhaps make a minor difference as you would be working the glutes.
Kind regards,
Travis
can i do these while im also working out my glutes and abs 2-3 days a week? or should i wait until my spine feels better?
Hi Noelle,
You can indeed :)
Kind regards,
Travis
5:24 i'd suggest even reverse plank, as it strenghtens the opposite muscles (glutes, biceps femoris...) that tend to be weak when APT is present..
Hi Pavel,
Great suggestion, I use reverse planks quite often in certain rehabs!
Thanks for your input! :)
Travis
Thank you soooooooooo much sir
In how many days it can be fix
And tell me how I can loose my gluteus , buttocks and thighs fat