Just wanted to ask what are the best exercises/methods in correcting lower crossed syndrome, anterior pelvic tilt and lordosis. I constantly get lower back pain just from walking.
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03-31-2010, 10:35 AM #1
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03-31-2010, 10:40 AM #2
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03-31-2010, 10:43 AM #3
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03-31-2010, 11:02 AM #4
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03-31-2010, 11:07 AM #5
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03-31-2010, 11:11 AM #6
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03-31-2010, 11:40 AM #7
I'm pretty much sure you shouldnt listen to this. Except for the hip flexors. You'll probably have to learn to hold your back straigth, especially when sitting.
Lay off the lower back exercice and the crunches for a while. Hanging leg raises are very good for the anterior pelvic tilt though. You should completely stop the deadlifts until you fix this in my opinion.
I can't post links so : chect out this article on the t-nation website
Pain Free Lower Body Posture
by Dr. Clay Hyght
It will answer quite a few questions. Hips flexors and glutes are the key.Last edited by TripleChinPauli; 03-31-2010 at 11:45 AM.
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03-31-2010, 12:01 PM #8
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03-31-2010, 12:01 PM #9
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03-31-2010, 12:13 PM #10
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03-31-2010, 12:18 PM #11
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03-31-2010, 12:23 PM #12
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03-31-2010, 12:24 PM #13
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03-31-2010, 12:27 PM #14
I don't agree with you with abs and deadlifts. (refering to your first post about abs which is misleading)
It is very important that he focuses on glutes and hips flexors. Training hams and the transverse abdominus muscle (TVA) is also recommended. Forget about crunches, do some hanging leg raises and planks.
In his current condition, deadlifts will make him very prone to injury. He won’t be able to squeeze his glutes during Squats & Deadlifts . This puts more stress on your lower back and hamstrings.Last edited by TripleChinPauli; 03-31-2010 at 12:30 PM.
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03-31-2010, 12:36 PM #15
Last edited by irishpitbull; 03-31-2010 at 12:38 PM.
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03-31-2010, 12:43 PM #16
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03-31-2010, 12:45 PM #17
Thanks everyone for your inputs so far, appreciate it.
I've always incorporated deadlifts and squats into my workout due to wrestling, and I am a firm believer of compound exercises (bench, deadlifts, squats, etc.). However, I always had soreness and/or pain whenever I walked and, although I have abs, I would notice that my stomach would protrude and that my back always felt uneven."Hard work pays off"
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03-31-2010, 12:51 PM #18
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03-31-2010, 01:48 PM #19
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i dont compete against you. i compete against myself yesterday, last week, last year
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03-31-2010, 01:59 PM #20
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03-31-2010, 02:54 PM #21
There is no way to avoid working your glutes during squats and DL's. I don't care if you have the ****tiest APT or your glutes are "asleep" or whatever crap trainers and therapists like to claim, that **** is still being worked hard or else your hips wouldn't extend. Getting stronger on these lifts will also require them to work harder and therefore become stronger.
You can do your squats and DL's and also work on correcting posture at the same time. Of course if you have severe APT you may have to consciously think about your hip tilt and controlling it while you're setting up to lift, in order to not injure your lower back.
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07-23-2010, 12:32 PM #22
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Alot of good stuff here... thanks guys.
I have a feeling that I also suffer from this... How can I know for sure if I have anterior pelvic tilt (APT)??
I've been suffering from lower back pain and though I was diagnose with a disc herniation in my L4-L5 I'm also aware that muscle imbalances can be aggravating my back.
Please let me know what to look for to asses if I have APT.
I already began my stretches and will start working out on my glutes, lower abs and hams.
I have also stop squatting, deadlifting and doing anything that puts my lower back in stress.
I understand that sitting for long periods of time is one of the causes for APT. What else can cause APT???
Any advise will be appreciated.
TIA,
maguirre
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07-23-2010, 01:21 PM #23
I would take your concerns/questions to a licensed medical professional who can give you a proper diagnosis and recommend a course of action to correct any problems you may have.
As smart as some people here seem, as much googling they do on your behalf, as much as people say "I have the same thing and..." or "I know a guy who has the same thing, and..", as much as people want to help you, none of them are licensed medical professionals. (And if there are any licensed medical personnel offering advice in an internet forum without any sort of exam, I would certainly question their credibility).
Using the internet to look up how best to stop a nosebleed, or the best way to stretch out your shoulders is fine and dandy. But some as serious as "lower back pain just from walking," deserves a visit to the doctor.--There are no stupid questions, just stupid people.
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07-23-2010, 01:44 PM #24
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The anterior tilt and lordosis is pretty much down to tight hip flexors pulling on the pelvis --> http://laurensfitness.com/2007/12/24...r-hip-flexors/
Some simple dynamic stretching will go along way --> http://stronglifts.com/7-dynamic-str...-hip-mobility/.
If possible some tennis ball work can be done, but it will be extremely painful to start --> http://laurensfitness.com/2008/02/29...-3-upper-body/
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07-23-2010, 07:38 PM #25
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08-25-2010, 04:15 AM #26
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08-25-2010, 04:23 AM #27
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08-25-2010, 05:32 AM #28
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08-25-2010, 05:33 AM #29
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Actually, it's five parts and includes two workout programs. Very good stuff.
Part 1: http://www.t-nation.com/free_online_...no_more_part_i
Part 2: http://www.t-nation.com/free_online_...o_more_part_ii
Part 3: http://www.t-nation.com/free_online_...al_no_more_iii
Part 4: http://www.t-nation.com/article/perf...o_more_part_iv
Part 5: http://www.t-nation.com/readArticle.do?id=535872
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08-25-2010, 06:17 AM #30
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