How to Sleep with Anterior Pelvic Tilt - the Best Sleeping Positions for Anterior Tilt and Back Pain
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- Äas pĆidĂĄn 9. 11. 2017
- Have anterior pelvic tilt and back pain? Learn how to sleep so you can correct your anterior tilt and relieve your back pain!
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ABOUT THIS VIDEO
In this video, Matt shows you how to sleep if you have anterior pelvic tilt and back pain. After a year of severe back pain from anterior pelvic tilt, Matt discovered a simple trick to relax his back muscles and start correcting his anterior pelvic tilt.
The trick to correcting anterior pelvic tilt while sleeping is fairly simple and only requires a pillow or a blanket! If you put the pillow or blanket in the right place, you can relieve your back pain and begin the process of fixing your anterior pelvic tilt!
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I HAD to come back to say thank you. It's the fourth night in a row that I slept all through the night. No pain, just complete relief. I'm sharing this! Thanks again!
Which exercises did u do mam .
did it sort of fix your posture?
R u trans?
Omg i cant believe my muscles relaxed after like 20 years i wana cry
The one day i tried to sleep with a pillow on my legs i woke up with the worst pain in my back i couldnt even move normal
Djordje Bozovic exactly man...feels heavenly...
I know bro, I'm 17, and have been suffering without even noticing. It almost heaven.
Animal Mother I thought I was the only teenager with anterior pelvic tilt. Feels good to know thereâs more like me!
@@bigxdendei7940 its actually pretty common with teenagers because of school. sitting in those uncomfortable ass chairs all day.
Iâm 18 and have had anterior pelvic tilt for the past 5 years due to bad posture and sports related injuries. Iâve just discovered this video now after 5 painful years and i feel so much better already. Thank you so much. Truly.
Iâve had APT my whole life and just discovered a video that helped me fix all my issues!! Iâve been searching for literally a year now. This addresses the sleeping problem but to address the APT and posture thereâs a video by Melbourne muscular therapists called âaddresssing rib flare + anterior pelvic tiltâ. Hope it helps
@@alirylands2429 I'll check it out thanks:)
Broooooo my hip is like rotated like hell I swear and itâs like getting worse fast I think, a couple months ago my physiotherapist(my arm is injured) checked my back and hips and she said they were rotated a bit so I went to get an x ray and the x ray person said my spine is very straight(normal) so after that I went to my doctor for my hip and she said thereâs nothing wrong bruh sheâs blind as hell and you can see the differences on both sides of my body I swear my organs are like moved to the left because of it. I am a very active boy and I have been playing sports all my life Iâm 15 years old, grade 10. When I was little I played soccer 7days a week with baseball on top of that. Iâve been playing soccer for 10 years and baseball for 11. I quite soccer last year AHHHHHHHHHH. From ever since I was 8yrs I was tiny compared to others so I got thrown around a lot thatâs one of the main reasons I think how I got it. My physio person also said most baseball players hips are rotated a bit because of how they throw. Iâm going to a chiropractor asap cuz my doctor is useless bruhhhhhh. Also btw my hip(right side) clicks every time I take a step up stairs đđđđđđđđ
Oh yeaaaaa I also forgot to mention that I donât feel any pain in my hip it just bothers me that my right side of my hip and my waist is shifted a bit to the left. To explain it further for (if your an artist youâll probably understand) the body is like an hourglass âïž when your body gets closer to your hip you get smaller??? Idk but like my right side goes in more than the left if you get what I mean đ
Oh yea and also my posture is pretty good, better than most I think
Omg dis shit feels so good I wanna cry, so much pain all day then when I go 2 sleep I can finally relieve myself of this bullshit
Thanks
@Ancestral Sage i have bad posture but no big pain
@Ski Mask Eat shit
@Ski Mask Nothing man, I am sorry.
âDis shitâ...is your brain suffering from pain also?
Problem is if I sleep face up I get sleep paralysis and see the black shadow scary dude. Iâm serious too not a joke.
lee jones That happens to me sometimes too. Feels like halfway dreaming and halfway awake. The only way I can break out of the paralysis is to say, "Jesus" repeatedly. (There's power in the name of Jesus Christ! âș)
Same!
You have to relax, stop trying fight it "fall back asleep" then snap! wake back up n stay up or u fall back into it...
If you're scared it makes everything worse, just remind yourself it's all mindgames, keep calm, and chill, that's how i got rid of SP.
Tonia Kennedy I used to have this same thing all the time as a child. I would wake up really fast, and be paralyzed and unable to move my body, but my eyes were open and I could see everything in front of me.
I didn't need to say the word Jesus, I just counted to 10 in my head, close my eyes, and be awake in about a minute.
Your voice is so funny after putting the pillow to your belly, I can feel your relaxation.... anyway this video helps alot.Thanks
đ thank you
This is seriously going to help me for the rest of my life no joke
I agree!
i am a side sleeper...
I sleep on my chest lol
I sleep on my ear
iBiZe TwisT thats the worst. Enormous curves and stuck out belly
put pillow between knees when sleeping on side
I sleep on my bed
I hv watched over 20 videos , but none of them said it simple and useful like yours , thanks man
I've had this problem since the start of the pandemic. Mainly due to weight gain and living a more sedentary lifestyle. I've tried this example on the video, and it does help. Even sleeping at a slightly elevated angle really helped (imagine sleeping in a hospital bed for example), marijuana also helped. But what I found is these are all short term solutions and don't really address the cause of the problem. So what I've started doing, and what I would advise everyone else to do, is stretch daily; quads and hip flexors. And also strengthen your core and glutes. If you're not sure how this can be done, just look on CZcams or Google, tons of I formation out there. Hope this helps anyone who needs it
Any specific video you wanna share?
If you can ignore the(intentionally) "clickbaity" video titles, any of the Athlean-x videos on CZcams. He presents concepts in a humurous, matter of fact way that is honestly refreshing. Also,Reddit is a great resource!
@@Vishaaaall nah donât watch athlean x watch Stuart McGill 3 big stretches
@@rickygonzalez8206 watching athlean x is killing your gains
@@Skipper-rn2ji đđ
I love that you said a wave put you into anterior pelvic tilt. A lot of people don't realize how quickly and easily it can happen. Mine started after sitting one night with poor posture for several hours, and then suddenly - boom! - I felt the shift. And I've been stuck with it for years.
đ
I'm really happy for you, I'm gonna start it today
you are such a life saver, i've had an anterior pelvic tilt due to lifting and not stretching my quads enough, and this has helped me SOOOO much
Swear youtube recommendations is better at doing research than I am. Would never have thought to look this up
Haha glad you're here!
You have no idea how much I needed this. Iâve recently had some of the worst sleep due to back and neck pain. The countless tossing and turning was driving me insane. I just tried this and Iâve felt relief that I havenât felt in years. Thank you from the bottom
Of my heart â€ïž
Just to add to others who have commented... This condition is something I have struggled with for years, and I've made some good improvements through exercise and stretching, but there was always something missing. I've even tried this before but I wasn't convinced that it was the answer and probably didn't stick with it long enough, or do it consistently enough, to have the desired effect. Having said that, I decided after reading the comments here to give it another go but be more consistent in my approach. Interestingly, it is the biggest single improvement in years that has been made to my back pain and I finally feel as if I'm not sliding back each night after the gains made during the day! Perhaps not a complete cure, but rather an important part of a holistic approach to correcting and improving this very treatable sequela of symptoms. Thank you for publishing these clear concise instructions, very helpful.
I just woke up, Iâve been struggling with this since I was 16 (Iâm 27 now) and now after only 1 night I feel so much better already, Thank you so muchâ€ïž
I've been searching for this type of videos for months and it just comes up a my recommended
I have always recommend this for the last 2 decades to my patients. Well done and explained in this video
You're the only person who has addressed this. I haven't found this anywhere else. I'll he implementing this immediately.
This is like.. 2 years late, but I can actually feel the relieving tension lying like this and itâs crazy.
I knew it! I somehow just figured it out on my own putting my pillow in those spots and Iâve been doing that for a while. It just feels so much better
I just started doing these sleep and exercise practices for ATP. I've had it for about 7 years and NOBODY (not my pt trainer or doctor) told me i had this. All i was told was that i had a damaged lower disk in my back and had me doing these exercises that didn't really help with my issue and prescriptions for the pain. Now my back is starting to get better, but i wish i knew this years ago so i wouldn't have suffered through so much beforehand.
What exercises did you do .
Please tell me iam in pain .
Bro did u just sleep with this only
What did U do to fix it
@@Makyah2003 , You should bring up that concern with your doctor, who can refer you to a specialist if necessary. Full diagnosis of back conditions are important. There are SEVERAL different conditions involving pelvic tilt, which require tests you can't do on yourself to differentiate which one... 1-2 MILIMETERS can be the deciding factor between one type and another, which might mean your need the complete opposite treatment than another. And you can't see what your bones are doing with the naked eye.
So, let medical professionals help you figure out what's up, or you could make yourself worse trying to compensate and doing it wrong. You might even be fine with only a slight posture adjustment. Or, your body type might be different from actual problem examples so it looks like you have a problem but you actually don't. Fat and musculature can be a major factor of perception, but only your inner spine can tell its tale. Good luck.
That sucks that you've been through that for so long. I've had decades of doctors not properly helping me too. I've learned now to put my foot down, keep telling them if a treatment isn't helping, ask them if this or that could be a factor & seeing what they say, and keep asking questions.
"How will this help me? How long until I should expect a difference? How much discomfort should this exercise cause before I should be concerned? My side effects are too severe, should we try something else? I have a hard time sleeping/bending/carrying things and you haven't addressed them yet, how can I improve these?" Etc.
Never just nod and listen, be active in steering your medical direction (though of course do listen to their explanations & knowledge).
Before your appointments, find out how long you're booked for, and use your phone to time when your doctor first comes in. And make sure you at very least get to use all your allotted time (unless you're satisfied sooner). If the doctor tries to dump you out the door early, talking on the way out of the room, go "Wait! I'm not done yet. I have four minutes left of appointment time & I still have concerns." Or even if your time is up, bring up your concerns anyway.
If several attempts of working with them aren't successful, get a new doctor/therapist/treatment. It took me over 22 tries before I finally got a general practitioner who takes my pain seriously. It's worth the fight. Good luck.
This helped me so much! Iâm so shocked on how better I feelâŁïž
This man just fixed 15 years of lower back pain with a 4 minute video. You are a god. đ just one night of sleeping on my stomach with a pillow and a few folded towels for more support. I woke up with my lower back feeling like superman. đŻ
As a PT also, i can say that this method can help whenever you're sleeping. But if you really want to reverse your anterior pelvic tilting you must undergo strengthening of your core muscles, and gluteal muscles.
Which PT school did you go to? Do you know that ap tilt is normal ??
@@mcazizanl5134 there's a certain degree which APT is normal. And when i say 'reverse your APT', what i mean is to reduce the APT of your pelvic area because having or developing increased APT can harm you.
Cited your sources? Most APT are asymptomatic and is NOT the cause of pain... And show me evidence that reduction of APT can actually help?
@@mcazizanl5134 no one said that the APT is the MAIN source of the LBP and yes, most APT are asymptomatic and kinda common to other people and it's just because of weakness and tightness of some muscles. And for the sources, sure I'll try to find you one. Can you also give as a source that proves your statement that having an excessive APT is NOT the main cause of pain?
@@mdas5937 again weakness and toughness using ancient Vladimir yanda theory which no evidence to support .. depending on how many degree of APT ..what are your definition of excessive ap-tilt,quantify it ?
This is SO helpful! I've never heard advice for belly sleeping before!
I don't have the pain but I feel this every time I lay down to sleep and have been looking for a solution to this for a decade. I cannot wait to try this tonight, I have a very strong feeling this is going to work wonders for me. I had discovered that lifting my legs was helping but could not come up with how to implement it permanently and comfortably.
CB Hey thanks so much for this info. Have had no sleep for weeks and just found out I have herniated disc at L3/4. Slept so much better after implementing your advice and will be using until I have the surgery. Thanks so much and great presentation. Cheers Chris
THANK YOU FOR THIS VIDEO! I have Anterior Pelvic Tilt and have back pain almost all the time (26 years old, male), but I didn't even know that existed until a few weeks ago... Through CZcams I learned about excercises that fix this issue over time. And now I can even sleep better, because in the morning I always had back pain even if I did excercises the night before, but didn't know why.
Last night I did this and it was the best sleep I've ever had in so long.
This was extremely helpful. Thank you so much.
This is a miracle. Thank you for sharing it, đâ€ïž
That pillow or blanket under stomach is what I found myself too... Huge relief but never tried it under knees! Thanks for the tips :)
I actually started sleeping like this out of necessity. Constant low back pain and couldnât get comfortable at night. It works
Thank you! I'm Brazilian and in all the videos I watched here, they always said that sleeping on your stomach was totally wrong and I can't sleep any other way. Your video really helped me.
Thank you, love your attitude, never give it up!!!
8 years of pain gone in 1 week thanks bro !! â€ïž
Fixed your anterior pelvic tilt?
@@Amit_69ine yes , if you try it for 15 minutes you'll feel the difference
@@antifsa142thanks
It only took 15 minutes each night for a week? How did it go after that? Are you still doing this once in a while to not get pelvic tilt again?
@@SandraNamdal not only 15minute , for my first try 15 minutes was enough to understand how effective this is , yes i try to use it everyday but now i dont have pelvic tilt and the lower back pain gone from the day i started to do this , im not staying the whole night in that position as before , after 2-3 hours i change position automatically,but before i could sleep till morning with that position maybe coz my body needed and feeled comfortable, long story short this method is effective :)
This is great for me because I can only fall asleep on my stomach and no one else that I've seen has shown what to do in that situation. Thanks so much!
@serendipidus1 our bodies are a lil different than most animals tho haha.
Thank You so much. My back feels so much better while i sleep. This small change gave me instant relief
Omg this video literally saved me! Slept on my stomach for so long it might have worsened the lordosis and today I found my answer ! Thank you thank you thank you!
I have this too (no backpain though, thankfully) but WHAT a huge difference when your back can relax when you're in bed!
Doing this while meditating helps so much for me. Only 2 minutes in and I can feel my lower back throbbing. Doing caregiving is so much pain and stress to my back bone
Thanks for sharing đđœ
I've been yarning for thisđđđŸ
This is so helpful to me right now, back pain for more than 5 months and just now someone told me that could be my posture, so I hope I will be able to change my posture!!!
Pillow under my belly helps a lot. Thanks athlean x
Did you apt disappeared due to sleeping with pillow under belly?
Wrong channel....
I drag my huevos to and fro.
@@the100g0ds r/woooosh
Don't forget doing facepulls
watching this at 2am :D and just recommended by youtube :D
What a beautiful video.
Thank you
Loved this! Thank you!
Very interesting. I've done this sometimes out of pure instinct :)
Yeman u no wot u need if u listen
Carlos Escalante ..Me too. Just felt right. Glad somebody confirmed the inner genius đđđ
Wow. I tried last night to sleep like the second position and it was so painful and uncomfortable but I just woke up and I feel no pain and stretched đđœ Thank youâš
S uh did it work for you
@@chickenlegs5061 he is a weirdo
@@chickenlegs5061 no itâs patched since of april 22
@@xkmldx9550 lmao
Suffering from covid and this back pain added some, extra pain to my life. This video saved me đđ. Suffering from this pelvic tilt back pain from more than a decade. Man thanks a lot for this. Instant relief
Wow, that is so relaxing, thank you
Thank you! This is really helpful.
I have something to say though, maybe others can relate. By sleeping in that position at 3:31, it's relaxing for the lower back, BUT then I feel like it's actually shifting the problem from that area to the neck area. What I'm saying is my neck hurts from keeping it turned to the side like that, sleeping on one side of the face basically.
What I find is best, most relaxing is getting in that position on a massage table, where there is that hole for your face, because it really allows you to have a straight line in your spine from top to bottom. Again, this is what I am experiencing. When I sleep on my belly with a fix for the APT, I feel the need to have my neck in a normal position as well, but can't do that on a regular bed because you can't breathe.
Again, thanks for this!
Remove your pillows for ur head, or remove one if u have multiples pillows
Same happened to me but I started using a more supportive, less fluffy, pillow. Helped 100%
I found sleeping on the floor helps me. You just explained why it works. The pillows acts as a âhardâ surface to create that neutral spine
wow this actually worked! iâm so happy thank you
I'll try that tonight, thanks.
OMG glad that i found this video. I've been struggling with my anterior tilt problem for over ten years! Thank you!
Glad it helped!
Rachel Zhu check out athleanx video on anterior pelvic tilt.
@@Uprighthealth Hi!
May I know if it's wrong to feel more comfortable by placing the pillow right below my leg not knees?
I mean I want to know if it's worsen my APT because I just really feel relieve by sleeping with pillow underneath my legs or sometimes below my ankles?
@@infiternity6586 so does atp fixed
Love the name of this channel. Clever asf.
THANK YOU SO MUCH!!! I have been trying to fix my anterior pelvic tilt for so long, this helps a lot đ
@Sadhana Kharat like 8-12 weeks
THANK YOU...OMG....i was in excruciating pain tonight and found this video. Instantly the pain stopped when i placed the pillow under my knees. I work from home and have to sit all day, This is really going to help.
Same đđ
Thank You! I will do this tonight!
did you get sleep paralysis from it? (iâm just asking bc people are saying they are)
I am here who even dont know where is the pain in my back exactly ..
I searched utube video for lower back pain but didnt get any result bcz i was doing exercise like stretching stomach inside etc.
Bt there is another video from u which is about "how to do plank for lower back pain " from there i knew my pain actually is in anterior pelvic .
After i searched for anterior pelvic on utube and got ur video..
I watched this video from unregister utube ..
M particularly here to comment from this registered acc..
Guys it was amazing..
I have anterior pelvic pain from last 11-12years..
At the age of 10 its started now i am 22 years old.
This is the first time i got relief from this exercise...
Wao wao thanks thanks thanks alot
Omgggg đ©đ©đ© I felt this relaxation instantaneously.. I used a small kinda firm pillow i have under my knees (so my legs aren't sinking into it) but Omg. Thank you soooo much for knowledge and relief âšđ
Iâve had back pain since I was a teenager, never knew what was causing it, found out I have anterior pelvic tilt and have been working on correcting it
Hows it going so far? I just found out I have it too. Im a serious lifter and need to fix this asap.
Kiza D WhiteHorse itâs going pretty good Iâve started sleeping with a pillow under my knees and doing stretches every night and my back pain has eased a lot. Hope this helps you as well!
@@KizaWittaker this tilt aint adding up
Canât believe I didnât find this before
Couldâve saved me a lot of trouble for 4 bloody years
Youâre an Angel sir. Thank you so much!!!!!
Thanks a lot man ..Feels amazing !!
As someone who always sleeps on their side this may take some getting used to. Used to often sleep on my front until back pain (I believe) due to laying in atp made it too painful would love to get back to that! Thanks
TQ so much brother, god bless yu
Bless your heart, thank you!,
Thank you. I needed this.
I tried the first one immediately thinking there's no way its that easy and the moment I put my knees on that pillow my back relaxed for the first time in what feels that forever. Thank you đ
So that is what they call it. I have been wondering for years what happening to my lower back and why it is so hard to get comfortable spot during sleep at night. This vid answer my question and gv me the solution as well. Thank you so much for your vid as it is so helpful.
The tips he's giving are probably effective (I'm having trrouble with pelvic tilt) but you shouldn't guess this is what's wrong with you. If you get a scan, you'll know within a week.
Can't wait to try it..thank you
Thanks for the Video. I will try this!
Believe me guys, I've been doing it throughout the lockdown (about 2 months+) it didn't help me. Now I'm actually doing exercises to make my apt less embarrassing!
I don't think this is to help fix the imbalance. It's to put your spine in a more neutral position for the night. Your muscles don't get stronger when you sleep.
edit: this + excercises + stretching seems to be working (!v slowly)
@@terpkore3798 What excersies did you find helpful if I may ask?
@@TheCooderixGlute bridges, Stomach Crunches, and holding child poses to fix APT
Thank you dude! Your the best. You changed my life.
I had the most obnoxious butt and my belly was sticking out, even though I have a six pack. Now everything is perfect.
Love you man.
how did you fix it? by sleeping like this?
@@cryhfox-gamingandanimenews9992 yeah i think so, im gonna try it.
Did you really fix anterior pelvic tilt by sleeping that those ways?
Thank you so much!! It literally helped đ
i canât believe itâs so simple. ever since i had influenza and fever, i canât sleep on my stomach or else i grind my teeth. back sleeping has caused lots of pain in the last few years and adding a pillow under my back made it worse. this feels much better having a pillow under the legs
I never thought my rock hard quads were related to my back spasms. Thanks for this!
Same... I iust realized this today ...
2:53 tried this and had exact spasm relax spasm relax thing..what is this called...Golgi tendon reflex?
Thank you so much sir, today I will try this.
Great video - going to watch all of your videos ! Wonderful content đđ»đđ»đđ»đđ»đđđ
First of all, thank you very much for your videos! I got back pain almost my whole life and i started to work out a few years ago. It helped and I have much less pain now, but my apt got much worse. Sadly took me a long time to realise how big of an issue it really is. I sleep on my stomach, putting a pillow under me for a few days now and my back is killing me when waking up, also doesn't feel very comfortable. Am I doing something wrong or does it take time to get used to it ? Not the only thing I'm doing to try and fix it of course.
Same question. I just started a day ago and my back is really sore. Can you tell me if it got better for you?
We all know the upwards facing position is like candy for sleep paralysis
Seriously, do you get sleep paralysis from it cause ive never had it and I dont want it im terrified of getting sleep paralysis, thats why sometimes I can't sleep cause im paranoid
Yeah that position gives you sleep paralysis and sleeping in other directions can give you dreams or night mares
Ive never gotten sleep paralysis and i kinda wanna see how it is so ima try it xD
isnt upwards just normal sleeping position?
DevrajWasHere most people are side sleepers
Thank you so much my back feels sooo good now
great thanks a lot for addressing this. Finally I got my decade-long back and related sleeping problem addressed, The healing process is very slow though.
Bruh my back feels so good
i do both of these and they have definitely helped my tilt back to normal
How long did you do this for?
@@zenitfn6709 still do it
How long for
@@zenitfn6709 over 3 years
THATS A LONG TIME
This helped me so much im gonna try it tonight. The pictures were a little cheesy but it kind of works. Great video!
Haha :P
Thanks bro good job !!!!!!! Blessings
I literally am laying in bed giggling at how much this helped. I canât believe how much more relaxed my lower back is.
I was too, and now Iâm hysterically laughing after reading your comment. So much so that my back is tensing up again!
How much time it well take to fix APT?
Yo, this video was simple, quick and had some humor. 10/10 thank you.
Much needed video thanks !!
God bless you bro!
i needed this
Taamz Heart thicc
Thanks, for the video it's rd, really helping my back
I've APT for a while, now with some slight scoliosis that I can't really help. I was a dancer in school and walked on my toes for years. Later on I carried my boys on one hip (youngest is 2 and a half and 36lbs now, so not much anymore).
So yea, my back is all kinds of messed up.
I'm thin but curvy. Kept my wide mom hips but thin tummy, so side-sleeping hurts. Half-stomach sleeping with one knee out propping me up helps a bit, but I still toss and turn. I usually sleep on top of a pillow right at my pelvis. That's usually the only way my back actually feels straight.
I usually sleep on my side in like fetus position. Laying on my back makes my anxiety spike afraid of sleep paralysis and sleep apnea. Gonna try the pillow between the knees. But I'm able to lay on my back like this when meditating on the yoga mat on the hard floor which helps a lot when my back hurts. But I cant sleep in bed on my back.