Need exercises/stretches to fix anterior pelvic tilt?

[sansd2342]

Okay, so I'm a 16 year old guy and I workout 5-6 times a week since 7 months. I have to sit during most of my day because I have school for 5-6 hours, and some classes where I am forced to sit. Long periods of sitting have caused anterior pelvic tilt in my lower back. My hamstrings are tight, and lower back too. Moreover, there is this sharp stinging pain in lower back on the right side, I cannot trigger pain by pressure because it's internal and I'm guessing it's also an effect of my APT. I try to keep my posture right whenever I can. Also I am a little fat right now (losing weight though) and the area around my lower back has a lot of fat, love handles maybe and also my legs and hips are fat too if that affects the situation. Rest of my upper body is not that fat and has decent muscle, although I am training all muscle groups. So I need some exercises or stretches that can help me with my tilt and pain. Please help, thank you!

[backpain101]

goddamn you just described me, subbed

[davisj3537]

You need to see a dr who will refer you to a physical therapist who specializes on posture. It takes years to learn how to fix posture...99% of the advice you'll get on a forum is from people with a few hours of knowledge on the subject and don't fully know how complex it is. Each person's posture is completely individualized to them and needs to be assessed in person with a professional and they are then given a precise program to fix it.

[sansd2342]

You need to see a dr who will refer you to a physical therapist who specializes on posture. It takes years to learn how to fix posture...99% of the advice you'll get on a forum is from people with a few hours of knowledge on the subject and don't fully know how complex it is. Each person's posture is completely individualized to them and needs to be assessed in person with a professional and they are then given a precise program to fix it.

You are right but I was just looking for some stretches or exercise to ease out the pain and relax the tight muscles a bit because it can bit very bad at times, I'll check with a doctor soon, any other help or fixes regarding the topic are appreciated. Thanks!

[sansd2342]

goddamn you just described me, subbed

Hahaha, sucks to be us man, the pain is bad at times!

[MercuryX]

This used to happen to me a lot when I was 16; I'd go see the trainer in the weight room. She'd lay me down, and just general leg stretches and then have me pretend im kicking someone while laying; I think this was to get my leg back in place.

my pelvic bone and joint would lock in, and I'd wind up having a leg shorter than the other because of it; this is due to me not stretching before and between exercises lol. I wish I could give a better description, but what she did was really generic, nothing special about it and it was everyday stretches too.

[davisj3537]

You are right but I was just looking for some stretches or exercise to ease out the pain and relax the tight muscles a bit because it can bit very bad at times, I'll check with a doctor soon, any other help or fixes regarding the topic are appreciated. Thanks!

Stretching the tight muscles can make things worse. They are tight for a reason man.

[chazzy1864]

You can try giving this thread a gander:
http://forum.bodybuilding.com/showth...hp?t=130876763


Most of the images are expired at this point, but TheBroBrah did have marked improvement in his APT.