APT And Back Pain A Sneaky A Stupid Easy Fix For Anterior Pelvic Tilt
Do you have APT and back pain by any chance? Have you been told that you should spend time correcting your Anterior Pelvic Tilt?
If so I want to break down the simplest approach you can take with APT and back pain and give something you can start doing now to correct it.
The thing to remember is that it takes time to change your posture and in most cases, APT or anterior pelvic tilt may be what you have but not to the point where it’s excessive and in need of change.
Now if you’re dealing with apt AND back pain then I always say it doesn’t hurt to be more conscious of your body position while you add a few extra exercises to your program to help combat the potential issue.
For a full breakdown of how I approach Anterior Pelvic Tilt And Back Pain, you can check out this article here.
Can An Anterior Pelvic Tilt Cause Back Pain?
When it comes to apt and back pain this is a super common question. The person ha sback pain and mihght get assessed by someone and that person notices a slight anterior tilt ot the pelvis therform try to blame the shift for their low back pain.
The person can be right but also very wrong.
Just because someone has an anterior pelvic tilt or APT does not mean they will have back pain. Now, when someone does have APT AND is expereincing back pain there a couple other things you need to look at.
- Does the person with APT and back pain have less pain when the pelvis is better stacked or adjusted to favor a more neutral posture?
- Has the individual ALWAYS had this tile to their pelvis or has this developed due to inactivity and work-life habits?
Those are two really important questions to ask before you hang your hate on APT being the cause of pain.
Where I land is if you have APT AND back pain I don’t see a reason not to make a few changes to your body position and add in a few exercises to nail these new habits in along with strengthening a few key muscles.
So can APT cause back pain?
But you don’t have to completely remove it to get relief.
What Is The Best Way To Correct Anterior Pelvic Tilt (APT)?
In my opinion when it comes to correcting APT for back pain relief it comes down to 3 things.
- Improving how you stack your segments subconsciously.
- Moving to support a less titled position or low back extension
- Building strength automation around these new habits.
For some lengthening tissue might be needed (not most) while others just need a smarter strength training program (most people).
Your body is extremely smart self-sufficient and wants to find balance naturally. This means if you have a habit of doing more quad dominate exercises and completely neglect your hamstrings and glutes guess what?
Your lower body will not be balanced and you could have some issues down the road.
So if we focus less on stretching and more on strengthening you will be shocked how naturally the body will correct itself.
What Is Anterior Pelvic Tilt?
To keep it simple Anterior Pelvic Tilt (APT) is the forward tilt of your pelvis.
Think of your pelvis as a cereal bowl.
Fill that cereal bowl up with that yummy whole milk and Cookie Crisps but before you start eating grab that bowl and tip it away from you.
The front of the bowl is traveling down and the back is traveling up…and unfortunately, your Cookie Crisps are going onto the floor.
Now your guts are not spilling out or anything remotely similar when dealing with an anterior pelvic tilt but if you think of it structurally.
The low back is being pinched or put into extension while the front of the stomach is being stretched. The muscles in the front being stretched are not operating optimally, therefore, could have some characteristics of weakness or low-grade contraction when needed.