Standard: talk with your doctor. Without knowing your history it's hard to say but anterior pelvic tilt and lower cross syndrome are typically postural issues. In the long term, you would probably benefit from a structured strengthening and stretching program. IMS, stretching and massage are all good for acute pain relief but the long term solution is re-condutioning to strengthen your core and lengthen/relax the hip flexors and spinal erector muscles. You're right about physio's treating the symptom, but you might do well to find a physio who specializes in sports medicines. Otherwise they tend to throw you on cookie-cutter programs that don't really drill down to your specific needs.


You know what thank-you for reply. The doctor did send me to a physio, but I'm not going to a sports medicine physio. This is right on point. Google Maps shows quite a few are there ones that you recommend? I'm assuming anything with 4/5 or better is worth it.. I'll do some digging and shop around.


I’ve liked the experience with MSK Clinics, they have a few locations and online booking.


Get proper orthotics. They will change the way you walk and make a huge difference in your pain.


I will look into this, I stand a lot at home these days as well (trying to get away from sitting). So this could be leading to some pain.


It’s all about posture. I’d go to physio for it. There is also lots of videos about it on your tube. I’m dealing with it and it takes a while to correct. I mainly do glute bridges, planks, Dead bugs and stretching. Of course it’s all about doing it correctly and also moving throughout the day with correct posture.


>orthotics I second this. If your feet has issues (eg. fallen arches), it can cause pain if you stand a lot without proper supportive footware.


Susan, a physiotherapist at Mary Pack Arthritis Society, helped me correct a similar issue. After a year of weekly physio with her, my posture is remarkably better. I can now lay flat on the floor without my lower back being 5 inches off the ground! It was MSP covered, thanks to a referral from my doctor - but I know the Arthritis Society can be hard to get referred to. I have since been discharged from the facility as my diagnosis no longer fits their eligibility criteria, which was updated last year. Worth it to see if you are eligible! (http://mpap.vch.ca)


Thanks for the recommendation. My doctor did write me a referral notice for the physio, but didn't direct me to a particular place. I'll try to see if this route is one to go down one. I 100% feel you about what you say when your back is on the floor. It's so torqued up there's a gap you can comfortably push a fist through.


Yup! That was my case, too. Offset my hips, shoulders and neck, causing a ton of pain all over the place. A really good pair of running shoes helps a lot as well. I skipped orthotics. Proper running shoes with good support were enough for me (no foam runners that soften as you wear them, though). I found New Balance 880s were the best.




GP recommended to hit up a physio. I've got great insurance, so I'm not worried about cost to be honest.


I had an L5 disc injury that really messed up my posture and I was in a similar spot to you. I found that core strengthening and leg/butt exercises really helped. IMS only masked the pain but never really got rid of my issue. Now I’m back pain free, but I stretch and exercise every day. If you have very tight hip flexors, instead of stretching the hip flexors, try stretching your glutes and quads. You might find relief there. A foam roller also helps if you have tight muscles. But core strengthening and working out your glutes and posterior leg muscles in your legs will hopefully help.


Unless you have a relevant injury, the solution is very likely going to be developing better neuromuscular control over your torso and hip movement. Learning how to find a neutral spine and hinge from the hip, and getting on a solid strength training program may be all you need. If you want to go the physio route try to find someone in the sports medicine world or who works with athletes, another option if you don't have preexisting medical conditions is to do a session or 2 with a strength and conditioning coach who can show you how to brace and move in a way that keeps your back out of extreme positions.


Yes, I did physio and massage for years but the latest thing I tried is a blessing. I did pelvic floor physio. I had no idea that that was causing my back pain... Trish at The Cheerful Pelvis is amazing. Professional, personable and so knowledgeable. She changed my life, honestly. 10 years of dealing with this crap lol


Also, consider a kinesiologist. I had a hip issue and saw a chiropractor to treat the symptoms but it was the kinesiologist who examined my posture and gait and gave me exercises to fix the issue.


Catalyst Kinetics


I've been seeing Greg Rizzardo at Metrotown physio for many many years for a variety of injuries, not same as yours specifically but I do have mild scoliosis which has created many postural and biomechanical imbalances that led to these other injuries. He is FCAMPT certified which is something I would definitely look for in a physio treating these types of issues. He also can perform IMS. It is a more sports physio clinic, so there is definitely emphasis on exercise plan for building strength in addition to the other modalities such as IMS and manual therapy. Link to their [website](https://metrotownphysio.com/). Hope you're able to find something that works for you!


Keep in mind that tight muscles inhibit the opposing ones. So you not only have to strengthen the weak muscles (which are probably glutes and abs) but also loosen up the quads, hip flexors, and back extensor muscles. Probably a yoga regimen would help you, or pilates, as long as there's an instructor available to correct whatever you're doing wrong. Too many of those classes have nobody really watching you and correcting you.


I love Tim Muller, he does the pokey needle thing but he also just legit fixes injuries. Made it so I could walk (after back, knee, pelvis, ankle injuries) again after years of chronic pain.




I used to do PNF Stretching with Vancouver Stretch Therapy but that stopped because Covid. It really helps with stuff like APT


I'm interested. What is PNF?




YouTube exercises. Your “butt in” problem is common. A competent physiotherapist is going to prescribe you exercises. It’ll be up to you to do them. Learn your anatomy and your body. Find exercises that work for you. You might as well YouTube forward rounded shoulders, neck, and core exercises 🤓


Myodetox has a lot of good physios, my girlfriend sees Jen there and this issue was addressed with her. Barring structural reasons, anterior pelvic tilt is almost always a combination of weak core and weak glutes. Definitely stay away from a phsyio wanting to set you up on some stuff then walk away.