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The BEST Position to Sleep in for Anterior, Posterior, & Lateral Pelvic Tilt - Dr Mandell
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- čas přidán 16. 01. 2017
- There is a lot of confusion about sleeping with the many different types of Pelvic Tilts. I hope this information helps clarify the many questions you may have to these conditions.
Dr. Mandell,
Can't thank you enough for your videos.
My low back has been hurting forever.
I Bought a 4 inch memory foam pad and put it on the floor 7 days ago. Started sleeping on my back and side with 8 inch pillow under my thighs and between my knees like you suggest.
First 2 days my body was killing me when I woke up but over the last 5 the pain has gradually gone away with just a little stiffness.
I feel like your information has been giving me 8-10 hours of natural decompression and re-alignment every day. My hips do not hurt anymore either. Sometimes at work I get a little tight but I am anticipating that this will go away the longer I decompress.
Buddy Simpson
Blessings to you Buddy, hope you continue to feel well.
You should use picture, so we see it. A picture says more than 1000 words.
It's much easier for use to see it.
@@motivationaldoc sirr will u pls explain me how to sleep in posterior pelvic tilt.
L5 disc bulge, 40 year old male. I have been dealing with lower back pain for years. I have spent thousands of dollars seeing a McGill Master Clinician. Did the 3 hour in person assessments and multiple follow ups. Even had a video call with Brian Carroll. I read Back Mechanic and The Gift of Injury. Practiced their rehab program daily for over a year. It did nothing for my pain. Did the McGill Big 3 every day. I’m still in pain. I’ve tried everything. McKenzie method made my pain worse. Chiropractor did nothing.
After years of dealing with this debilitating pain I have finally found something that helps ease the pain.
Last night at the gym I decided to do something I haven’t done in a while, that was to work my hamstrings. I did a couple of sets of hamstring curls with light weight.
When I got home that night and went to bed, I elevated my legs on a couple of pillows. I woke up this morning with almost no lower back pain.
I believe I’m on to something. I think my anterior pelvic tilt is contributing to my lower back pain. For over a year I have been stretching my hamstrings with no results. It wasn’t until I strengthened them did I feel relief in my lower back.
This would make sense why inversion tables, McKenzie press ups, and anything that put my lower back and pelvis in to extension agresvates my disc and pain.
Confusing video. What is the recommendation for how to sleep for those with posterior pelvic tilt?
See at 4:25
I like your videos and they are usually very clear. This did not clear up anything.
This is so fascinating -- I am just learning more about APT and seeing the symptoms of it in my own posture and muscles. I have always found it most comfortable to sleep curled on my side with my knees pulled up; now I understand why that feels so good! I'll be working on the exercises you've provided elsewhere to strengthen abs and glutes, and finally after years of tight hips, excruciating hamstrings, and sore lower back will hopefully find relief. Thanks for sharing your knowledge.
Hi Michelle, have you found any relief after 2 years?
@Darth Giggity @Kyle Williams so interesting that you both reply to this years later. In the years after this comment, I became a NASM-certified personal trainer and was mentored by a team of trainers who helped me through FMS and corrective exercise theory and practice. What I have taken away from that experience was that APT in itself is not necessarily anything to pathologize; it's normal for most of us to have some degree of APT. It's also not anything to "fix" but rather a set of ongoing practices to ameliorate it. The practice of core bracing in walking, sitting, exercise is the best thing I've found to to better utilize glutes. But better practice with core bracing, which can help with APT, does not automatically just heal what's happening with the hips and hamstrings. I have found those to be work and regular practice as well, with a combination of dynamic stretches, static stretches, explosive power, and progressive strength training. When I work them consistently, they feel better, although still what I would call "my ROM" versus some of the hip/hamstring ROM that's demoed by fitness pros online. When I am more sedentary, the hips and hamstrings will lock up again, but regular core bracing helps prevent back soreness. Overall I've enjoyed my journey through learning about these muscular relationships and continue to grow in that knowledge every day!
@@mmarieritter216 what would be the best advice that you could give for someone going through a Lateral pelvic tilt?🙏
will u pls explain me about how to sleep in posterior pelvic tilt
ANY VIDEOS ON HOW TO CORRECT POSTERIOR PELVIC TILT SIR?
Stretch your hamstrings and strengthen your lower back and hip flexors.
Thank You!! I woke up this morning with an EXTREME, lateral pelvic tilt. I couldn't stand straight. I seen an osteopath and the tilt reduced about 90%. I left there not knowing how to position my body in order to keep healing. I was looking for how to sleep and your video has provided me with much more understanding than I could have hoped for!! Much Appreciated :)
please tell me how to sleep
What side should I sleep on? Long leg or short?
🙁😧😩
@Chris Williams hurts
I think the short side.
Thank you, You've helped me so much. Now I know why it felt like I had a pinched nerve that radiated all the way down my leg. Unbelievable pain to the point of feeling the nerve pulsating.
Hello Dr Mandell ....thank you for the amazing videos. I am from Brazil and studying for NPTE and your video help me a lot. What city are you?
Hi, if one has lateral pevlic tilt and anterior pelvic tilt simultaneously, what should one approach first in terms of correctional exercises? Cheers
Hi same have u found the answer yet
Will this sleeping posture help in fixing the pelvic tilt?
I have both anterior and lateral pelvic tilts. I also have piriformis syndrome. How can I correct these problems
bharani chitti meet too!
You know when the doctor makes a great video and can give explaination to people what the problem is so that they have a good understanding of what was being done to take pressure points down and treat and recover. It Doesn't have to be about drugs. Things like yoga actually have maneuvers that massage your spine. Swimming hotub and cool pool doest fro me to get my sciatic nerve back in place thanks for the great video Dr.
Thankyiu. Excellent video Please explain the shear forces to the patient slowly..I am not in healthcare and don't understand the shear forces on disk very well...A separate video on this may be useful to everyone
You have exercises for anterior pelvic tilt but none for posterior pelvic tilt. Thanks for tip as I sleep on my back to use a pillow under my knees. ❤
Hello Dr. Mandell. Your videos are amazing!
What would be the best sleeping and sitting position for a 'slightly locked sacrum'?
I'm 28 years old, female, and have had hyperextended knees and overpronated ankles since I was a child. I believe I have a posterior pelvic tilt (I know I have weak glutes and hip flexors, and tight hamstrings). Will propping my knees up with a pillow help with posterior pelvic tilt as well? It seems like it would be more beneficial for anterior pelvic tilt.
I have the exact same question as you. Did you find your answer??
I have secondary canal stenosis and the size of canal is 8.5. Cld u pls help with some non surgical remedies. Thanks
You are an absolute legend. Really!
I can't say thank you enough for the helpful videos that you are sharing. 💟Thanks Dr. Mandell!
What do you do about a extremely curved pelvis?????
Dr. Mandell,
Thank you for this video, it was very informative!
I have both Anterior and Posterior Pelvic tilt. My left side is posterior and my right side is anterior. I'm seeing a chiropractor and the doctor is really helping relieve the pain and discomfort thankfully!
My question is why do you think it's effecting my entire left side of my body? The muscles and nerves radiate cramping, numbness and tingling from the left top base of my neck all the way down to my feet. The worst is my left knee. If you have any answers or ideas of what I can do to get some type of relief I would greatly appreciate it! I'm 30 years old and can barely move, but I force myself all day because sitting down or laying down causes more pain and pressure.
Also this all is on my left side of my body only, my right side works great thankfully!! However my left side is always very very cold, bad circulation? I don't know. Thank you in advance!
This can't possibly be related to pronated feet. Pronation of the feet will call rotation of the pelvis. Look at the outside of your heels and see if he wearing them more as compared to the inside. Do to the pedal foundation principle these conditions can be related to the feet.
Everything is fine will u pls explain me about how to sleep in posterior pelvic tilt
Great video once again. Any vids addressing digestion?
Can sleeping in the correct position be enough to correct an anterior pelvic tilt?
Ice Poseidon is love, Ice Poseidon is life. from what ive looked at and read, and that's a lot of posture videos,no. you need to strengthen the soft tissue muscles that keep the pelvis neutral
Ice Poseidon is love, Ice Poseidon is life. Hehe a runescape player
Shouldn't we suppose to put our hands under the pillow preventing round shoulder?
sir my father is suffering from sciatica pain due to which he is unable to walk..his left leg hurts. he did a scan at Spinal centre in New Delhi India..and bed rest has been suggested alongwith medicine. can you suggest some exercise or can you advice ..it began due to a stress ful incident at our home caused by criminal minded neighbor who attacked my mother and me.
probably why I always had knee problems
Which one is for lateral
I know right... like oh sleep on your side... WHICH SIDE FFS...
Can you recommend a good pillow
what about types of beds ? i bought a expensive temperpedic memory foam bed and am now regretting it as I hear firmer beds are better for people with posture problems i.e APT forward head tilt and rounded shoulders. ty i [watch/subsribe] tons of your videos you are such a great help woth posture health.
Excellent information very helpful
Thank you
I have 2 herniated disks in my lower back. I have a pelvic tilt (forward)
I have tried to watch several videos and cant seem to do them right. I shake during every exercise and cant get straight during the exercise. Help!!!
I cant afford a trainer and im in constant pain... i cant afford the gym either. Ive tried every move you have mentioned in several videos of yours. I appreciate the way you speak and educate in your videos. So please help me figure out where im going wrong. I feel im making it worse.
Dr Mandell your videos are great and you clearly know what you're talking about, I've watched alot of your videos regarding the spine and pelvis, but I have a question... I I wondered about pelvic shift on one side which is causes swayback, I find very little information about this online and most things are about anterior pelvic tilt, I believe the pelvic shift is different, and wondered how you would go about correcting this specific problem? I have seen some of your exercises exercises regarding rebalancing the pelvis, but wondered if there was a specific exercise you recommend where the pelvis, and I assume thigh bone have shifted forward? Thanks
Should get it evaluated to be certain before possibly doing wrong exercises.
How much time required for fix the anterior pelvic tilt
Nitin Dahatonde I was asking the same question, did you got an answer?
It's depend in how long you have the APT
sorry for my English
Usually 2-3 ?months
Nitin Dahatonde Have you recovered from APT? I am still trying to fix it
Hello! I have lateral and anterior pelvic tilt. My left hip appears higher or hiked, and I have limited internal rotation on the left side. Which side should I sleep on?
Great information sir
Thank you almighty bless you
Dr , will APT cause acid reflux (gerd) .? I have both . Plz plz reply 😢 I am suffering a lot from both . Lack of sleep results in poor performance in my work . I find no other cause for gerd with me ( not obese , no smoking or alcohol ) I did all life style modification for gerd , but no use . If it is due to APT I am definitely going to work hard to fix this . Looking forward for your reply .Ty
Did it work for you?
Can't understand the technical names of all these bones, muscles. Please make a video for the layman
0:48 does that mean also that prolong sitting does not cause anterior pelvic tilt??
Yes
Always been told I have apt. But noticed my right hips lower then my right. So was told it was lateral once. Then went to a Chiropractor once and he said I had a tourqued pelvis. So idk what to do. All I know is my right hip is lower. I’m taller on my left leg. My right knee hurts. And my lower back over works and get a crazy pump during random activity. Even shaving with a slight bend boom lower back pump.
Hi Dr. Mandell, do you have information on swelling of one leg?
How to sleep with posterior pelvic tilt???
I had back pain which made ne stand with a lateral shift, now when i sit i feel pain in buttocks and back is difficult to sleep on my back and tummy also. Walking doesn't cause me pain. But the more I walk or stand I feel lateral shift. How to correct it
Hello I have realised that I have this, mine is caused by the way I sleep how do I go about sorting this out professionally? Who do I see first?
مين يعاني من هذه المشكلة 🥺💔
Thank you Dr.. Thanks for this amazing video.
Thank you so much!
If I have anterior pelvic tilt is this a good idea to slip with the medical leg rest? looks like the slip with leg rest under the legs have an much higher elevation than the sleep with a pillow under the knees. is this OK? or lower profile of the things under the legs at sleep= better? Thank you!! Stan
I have a 2.5inch lateral pelvic tilt but no shoulder tilt I also have 7mm disc out at L5 and 4mm at L4 now nerve entrapment in my piriformis. I'm convinced if I can fix the lateral tilt combined with piriformis psoas and glute work it would help can you advise as my physio has basically told me not to do anything and get surgery for the discs which I'm on a waiting list for and would rather try anything than being cut open
Can u fix it? What are the steps?
Am i the only person that sleeps on my front? can't find any answers for sleeping on front with anterior pelvic tilt
L0nd0n14 Avoid sleeping on your stomach, especially with anterior pelvic tilt. Stick to the two ways he showed in the video. If you absolutely have to sleep on your stomach, put a pillow underneath your pelvis area. Really try to avoid sleeping on your stomach though, it's just a bad way to sleep in general.
I have posterior pelvic tilt, which is the good position to sleep for me
sagar bagi the same question am asking myself?🙄😳please help?
On your front
Here i have some doubts regarding pelvic tilt and shoulder uneven. idonot know what type of tilt i can give you some hints. my right lknee do not take much weight as left one take so iam limping,rightis more bulkyand lengthy i put more weight on left knee. left one is slightly thinand short. suggest me what type of exercise suits me ,posture of sleeping . please notei sleep onlyside postures. As regards shoulder right hand i feel heavy nes and numbness shouder is down and bulky. Left one is alsohas numbness little less . I want to get out of numbnes and free flexible shoulders. Please suggest. M V B RAO
i have a mild posterior pelvic tilt with flat back . how should i sleep ? wita pillow in my neck and no pillows under my feet ?
2-3 inches Pillow under your back will help you .
No pillow under the feet or knee.
Doc, I really need to speak to you preferably over the phone at first. I’ve been having issues for years and I’m at breaking point. I live in the UK.
I don't understand
Hello. 👋
AnyOne FrØm Somalia. 🇸🇴❤👈
Issa-Ba Wa Wadani Soomaaliyed Yes baby!!
@@hodanbille See tahay Shrf Pdn. ⚘
I have Sacroiliac problems along with chondromalacia in both knees . How should I sleep ? Some mornings my hip ( groin ) is tight . I do use a knee pillow between my knees while I sleep . Then in the morning I lay on my stomach for about five minutes.
julie kane hey
even i have similar issues chondromalacia initally a year later , coccydynia and SI joint probs .. i wud like to knw abt ur recovery journey
rahima sahala what is coccydynia ❓I see a back Dr. For my SI issue but may be getting a knee replacement soon. I do try to sleep with a pillow between my knees . I also try massage every other month..... what do you do for your problem? Check out Motivationaldoc videos he's really good
lol man its definitely a greater degree even lateral the one doc said he thinks I have a short leg I keep sayings its an imbalance of muscles but its really off bad.. I feel it my adductors my gracilis is and psoas are tight my left side
Sir Ur vedio is very good.my neck become flexible your instructions is very good.again thanks
Vikas Toksia hi
it threw my whole chain off with a weak core I think I can fix it tho I've been doing adductor stretches my back like cracks and shifts when I stretch my left side its wild
Hello ,
What about using both towel underneath lower back plus pillow under knees do?
I have problem with replacement hips not sleep back hurting help
Wouldn't a pillow that raises the legs result in tighter hip felxors?
No
Dr Mandell, I have APT and I do have practise of running in morning. I get severe back pain after running throught the day .why does it pain and solution for it and also does running help in fixing APT?
I have APT too, and mild lower back arthritis. I have pain in the sides of my butt and hips all spreading from the lower back pain. The pain is much worse when standing and hiking. I think it’s because my core and glutes are weak, thus my lower back working too hard to hold the upper half of my body. So I am focusing on strengthening those, constantly being mindful of shifting the APT to a neutral pelvis, and also I just learned that APT causes tight hip flexors (soi need to stretch those) and overstretched hamstrings (don’t stretch those) which makes sense in basic anatomy. You may know all this but maybe it’ll help
Hi, I have neck pain, the pelvic tilt, and chronic migraines. How can I find a good sleep position. It's hard to find a comfy way since I try to keep my spine straight, but if my head isn't propped up it triggers a migraine.
Superchick34 dude same if you know the best position to sleep please tell me
They make pillows that help with your problem. I had a neck injury. I had migraines. My pillow has a dip in the middle for when you are on your back and then built up on each side the height you need. I take my pillow any time I travel, otherwise I couldn’t sleep. I also have one for between my knees. I bought mine at my chiropractor office. You would need to find somewhere that could tell you which size you needed. I’m not this doctor, just someone who has experienced what you are describing.
I have posterior tilt on the right hand side and same side foot pronation. Im trying to help myself (as well as PT) by watching these videos. I cant work out which is first, (the chicken and egg conundrum..) the tilt or the foot causing the tilt. Any light you can shed on what is more likely?
czcams.com/video/wKA1dXn9b54/video.html
Is it possible to get posterior and interior tilt simultaneously? i do have a lateral tilt.. in my childhood I fell down from heights fafcing my butt, and also i got injured at my thorasic spine region, i am healthy, and 27 years old and feel muscle stiffness and abnormal walking stances. please help
Subhajit Ghosh bro how kind of time it takes to solve....
Thank You Sir. :)
doc..I have many problems...
Why do you say 'pelvic' instead of 'pelvis' when using it as a noun?
en.m.wikipedia.org/wiki/Pelvis
Read first paragraph. It can be used interchangeably.
motivationaldoc Thank you!
Fraser MacDonald this is not a grammer class , youre watching the wrong video mate .
I had spinal fusion on my lower back. Now I have posterior tilt. How can I reverse this
I know you asked a bit of time ago but I would recommend a book called "pain free" by Pete Egoscue. It shows easy exercises to relieve from pain completely and fix any posture problems. It helped me a lot
Luca Colombarini just bought one because of this comment. The reviews look amazing can’t wait to start 👍
is the growth of height stop during anterior pelvic tilt
please reply
@NewLowBro u shut up he was just asking a question
How do you feel about the My Pillow?
If I sleep daily for 1month like this..will my posture be good again?
No , you must also train all muscles involved..
thank yoooou
Just watch 4:20 and forward this brotha talks too much