Is Anterior Pelvic Tilt Causing Your Back Pain?

Is Anterior Pelvic Tilt Causing Your Back Pain?

♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the Internet ♪ – (claps) Hi folks, I’m Bob
Schrupp, physical therapist! – Brad Heineck, physical therapist. – And we are the most
famous physical therapists on the Internet. – In our own opinion, of course, Bob. – Is anterior pelvic tilt
causing your back pain? This is really a popular subject, Brad, and I think, I’m sorry
to say, but in my opinion a lot of the people out
there doing the videos are just absolutely wrong. I’m gonna try to defend my argument today. – Right, well Bob, you’ve
been around for a while. You have, you’ve earned the
right to say what you want. – That’s right, even if
it’s completely false. But, if you’re new to our channel, please take a second to subscribe to us. We provide videos on how to stay healthy, fit, pain-free, and we upload every day. Also, join us on our
social media channels, because if you do we’re gonna
give you some positive vibes. – There you go! – Remember we did used to do that? We used to say that all the time! But we’re also gonna be doing a giveaway! We’re gonna give away the pelvic rocker, which actually can help you
with anterior pelvic tilt. – Oh, right, that’s a nice deal. – Yep, and go to and go to the giveaway section, or go to we’ve got @officialbobandbrad for Instagram, we got
@BobandBrad on Facebook. – Right
– This’ll be – [Both] Pinned – to the top of the page.
– Pinned to the top. – All right, so this is it. What is pelvic tilt? Let’s first talk about that, Brad. – [Brad] All right – Wanna show on the pelvis
here what we’re talking? – So, if we look at the spine, the pelvis, obviously this here we got the ilium. – Yeah. – But anyways, if you anterior tilt – Yeah. – the spine goes like this, so that’s your buttocks kinda sticks out and if you go the other direction there’s neutral, and then there’s – [Both] Posterial tilt. – Now what we can tell as therapists, there’s a little bony bump here, and there’s a bony bump here. I can find it right on me here. – Yup. – And if that front bump is
lower than the back bump, you’ve got an aterior
pelvic tilt, right Brad? You want to show it on here? – Yep, so they call it
the ASIS and the PSIS in the therapy world. So you can easily palpate,
or feel, where those are, and you can tell if
this motion is going on. – So the idea is that if you’ve got an anterior pelvic tilt, you’re jamming all the bones together and that’s gonna give you back pain. The fact is, most people
are not doing that, that’s not what is happening. Yeah, that’s what’s happening. What they’re doing is, so I’m
gonna show you right here. Here, do I look level right now, Brad? – You are one level guy, you’re level headed too.
– Okay. So we’re level.
– We’re looking at his pelvis. – What more people are doing, more often than not,
they’re not doing this. – Now that’s an anterior tilt. – That’s an anterior pelvic tilt. – You can see how his buttocks sticks out a little bit there,
and the pelvis forward. – What they’re doing is they’re doing what we call a sway back. They lock their knees,
and they bring their they’re hanging on their ligaments, Brad, is what they’re doing. And look at, my pelvis
is still level, isn’t it? – Right, so we’ve got that,
it’s not tilted forward. It’s the trunk. – The trunk, and so it makes it look like I have a pelvic tilt, don’t I? – Sure. – Because it looks like I got a sway back, a big arch in my back. – Right, not so much,
but if we cover that up, then it’s like oh yeah, pelvic tilt, but it’s a little deceiving. – Yeah, the problem with this is when you’re in this position, this part, your mid-back, is rounded out. And that will give you pain over time. This anterior pelvic tilt, I don’t know that it’ll even give you pain. – Well, it depends on the extreme. – Yeah, I suppose if you
jam it for a long time, maybe it would. Again, my theory is that most of you who think you have anterior pelvic tilt actually are like this,
you’re swaying back. So what happens is, Brad do
you mind if I show on you? – Oh, no. – Normally, if you have low back pain, or low back problems, the pain goes down into your butt or legs. – Yeah, it transfers or – Yeah, refers. – Refers, that’s a term. – If you have pain or
problems from your mid-back, which is what this would cause, it’ll go into your low back. So everyone goes “I’m
having low back pain,” I almost always start looking up here when I hear that, because
that’s usually the case. So instead of trying to
create a posterior tilt, all I want you to do is, so you’re standing like this normally, I’m gonna have you unlock your knees. – So slightly bend. – Yeah, slightly bend your
knees and stagger your knees. And then, slightly bring
your shoulders forward, and that’s gonna put you in good posture. You can’t hang on your ligaments here, you’re kind of an active athletic posture instead of a hanging posture. – You’ll feel the weight
shift to your front foot, versus back here you’re on your back foot, and then when you correct
it’s towards your front, or actually evened out. – So, forget about this
false anterior pelvic tilt, most of you don’t even have it. – Bob, we’re going to get
comments! You know it! – I know we are, I know we are, you know, bring ’em on. We’ll take you on. But this is based upon five
hundred years of experience, between the two of us, right? – Did you color your hair? Because it used to be gray last week. – Yeah, it was falling
out, and it was gray, and now I patched some in
and we’re back to business. – Yeah, anyways. He’s old. – Remember, Brad and I can
fix just about anything. – Except, I can’t even finish, Bob. – (laughing) Why? – Except for a broken heart. – But we’re working on it. Why can’t you finish? What’s wrong with you?

51 comments on “Is Anterior Pelvic Tilt Causing Your Back Pain?

  1. Dennis Tesdell Post author

    Good video. I hope I can find a demo of how the anterior pelvic tilt device works. Assumed you would show that. 🙁 Sorry, but I cannot find the anterior pelvic tilt device linked or on your Amazon products page. Help?

  2. LoveToRead3 Post author

    I was so excited to see the title but u didn't address it at all. U said (basically), "if you think you have it you're probably wrong.". Well, my chiropractor just told me I DO have it & what he did helped, so I'm inclined to believe him. I've had that pain going on about 15 yrs & that's the first I've heard of it. I was really looking forward to your advice. Any chance u can make another video with actual helpful advice? Thx!

  3. superduperjoi Post author

    💃"Bob and Brad the Two most famous Physical Therapists on the Internet"🕺

  4. Moe Moe Post author

    “Bob and Brad the two most awesome physical therapists on the internet! “ 😀

  5. Julie Marvin Post author

    I have had 2 surgeries on my L4 L5 S1 I had an Acadia Facet put in my back for a yr. It slipped so they took it out and fused it. I am now having pain in between my shoulder blades and all across in that area. I stand with my knees bent now. I didn't even realize it also I am having issues with my legs and with balance. I appreciate you two. Thank you.

  6. versatec1 Post author

    Why do i wake up in the morning with right hand side butt muscle pain that (Thank God)) dissapears as if nothing was a problem 5 mins after walking about? Its really baffling❤

  7. Dinahsoar Post author

    I have what Bob said, the sway back thing and it does cause some mid back discomfort as well as low back pain that can extend to the legs.I correct my posture and can feel the difference immediately; but it's hard to stay in that correct posture.

  8. Kris Clark Post author

    These guys gave me the info to heal my back pain. It took me about a month to get almost back to normal. Hopefully one more month and i will be back and better than ever.

  9. Anglena Waller Post author

    Yes, I have to agree, I have a pelvic tilt (had that all my life) but that's not the issue, it's definitely sway back…I know I need to strengthen my core instead of slouching over or under.

  10. rotarydial000 Post author

    How about those of us who lean forward on our ankles. Like… the opposite of away back, where my whole body leans forward and my knees almost bend backward.

  11. the lord Post author

    i’m glad you guys clarified it but as another comment says it’s hard to keep this position, are there workouts to improve those muscles? or do we just have to consciously fix our posture? also how long does it take

  12. Umber & Sable Post author

    I have this, bad. I've been to a few different people, telling them it's what I have but was told otherwise. Now it's gotten worse. My rib cage is not in alignment. Anything I do to reverse it, hurts more than just letting it be worse. I just dislike how I was dismissed and or told I don't know what I'm talking about when they aren't dealing with a rib cage that has shifted this much.

    And a shoulder that has followed. Trying to pop this shoulder back up and out is the most difficult thing ever. My collarbone is no longer pronounced on my right side. I don't even want to look for another PT because I'm afraid I'm going to be told that I'm wrong and get no real help. It wasn't like this 4 years ago. It took a couple of years to get to this point, I know it can be reversed. I'm tired of wasting my time and money.

  13. Marie-Danielle O'Reilly Post author

    What ever position I take, it will hurt me because I had car accident, ski accident and by watching your videos I realized that I am able to find a right position which take some pains away. I will always follow you guys, I don’t think you realize the help you give me. 🇨🇭🇨🇭🇨🇭

  14. Fred Post author

    To walk down stairs safely, I use a posterior pelvic tilt. The idea is to rotate the pelvis by pushing the pubic bone forward and the hips backward. This shifts the center of gravity back directly over the feet.
    I started doing this around age 80.

  15. John Bull Post author

    I "have" an anterior tilt too and discovered what brad said also, I lock my knees and lean back. Hard to fix.

  16. Nipun Luthra Post author

    I have anterior pelvic tilt and scoliosis also
    Please help me to correct my posture!

  17. Sarah W Post author

    Look up Leslie Howard who teaches not to tuck your pelvis/tailbone under when stand/sit/exercise – it’s a common bad practice that leads to pain also. Maybe you could do a video with her!

  18. Bevin Allison Post author

    Actually I see that all the time in dressage riders. That fake anterior tilt and they just grind their horses backs down like that. Can't imagin its comfortable and it certainly is not correct riding posture. Great topic! Thank u!

  19. Jo Harker Post author

    Two decades of leaning against tables in a factory, pushing and pulling and lifting. Yep, this posture does cause part of my pain.

    Thank you for making this video

  20. wreckoningday Post author

    I fully agree with this. I tried things to fix APT and came to the conclusion I dont even have it. I have poor posture and sway back which has caused inflammation in my mid back, weakened my low back and rounded my shoulders forward. Great video. Thanks

  21. A Lovely Life With Luna Post author

    I have a mild anterior pelvic tilt, but also i naturally have a sway back. Needless to say I have a lot of chronic lower lumbar and sacral pain. I got up and did this posture and my pain was immediately gone. Now, to figure out how to stay in good posture!

  22. Hakuna Matata Post author

    Good points. But what about POP? (Pelvic organ prolapse). What does that look like posture-wise and what can you tell us about it? Does the incorrect posture cause/contribute to hypotension in the pelvic musculature or is it the other way around?

  23. trade0714 Post author

    I watched the whole video and I STILL DON'T KNOW what is the correct way to stand erect in their opinion. A better explanation please?

  24. Julia Post author

    Mine is most definitely anterior pelvic tilt from prolonged sitting but I've never attributed any back pain to it at all. The pain I experience is more hip-related because of the shortened flexors. Would like to see some less aggressive alternatives for stretching hip flexors and strengthening glutes as I'm not really able to do many of the stretches for APT you've had in past videos.

  25. Lucie Taylor Post author

    I agree with you Bob, my lower back pain was to do with my mid back – I had an advanced double scoliosis with anterior pelvic tilt. I had the surgery….now I have a posterior pelvic tilt & I’m leaning forward 😩

  26. Zuzana Bielcikova Post author

    great video 🙂 btw anterior pelvic tilt give pain as well. i had really weak core and hyper flexible back since childhood and 12+ years of office work messed my back pretty well. i started to stregthen my core carrfully and with correct exercise and it slowly went away.

  27. TheAltruismActivist Post author

    What about people who actually have anterior pelvic tilt and experience low back tightness? What muscles would you recommend stretching, and which would you recommend strengthening?

  28. Jean Bean Post author

    I got a stand-up desk to help my back pain and sciatica. I find that I'm always doing the sway back stance. I correct myself, but soon I'm back int he sway back position. I'll have to remember to unlock my knees, one foot more forward and slightly lean forward. Wish me luck.

  29. Heather Wood Post author

    Your videos saved my life. This is the type of educational video people need in their life!!
    I’ve had the worst back pain for the last 5 years. And then I watched this video (or one like it from you two wonderful people.)
    And I have been pain free for an entire month.
    I have been conscious of my pelvic tilt everyday since watching this video; constantly focusing on which way it’s tilting and finding that middle ground. I jam that anterior pelvic title A LOT; who knew???
    Like what can I give u guys????
    THANK YOU. From the deepest parts of my heart and soul and LIFE: THANK YOU.
    I have relieved all that horrible pressure and constantly try to maintain my neutral pelvis and I am so so grateful.


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