Back when I was trying to fix my Anterior pelvic tilt, One of the main concerns I had was – How long will it take to fix APT?
And I have seen many people with Anterior Pelvic Tilt asking the same question of how long it will take, at different places whether it be forums, the Comment section of Youtube videos, My colleagues, etc…
Even though I know how long it took for me to fix Anterior Pelvic Tilt, I knew certain that it wouldn’t be the same for everyone.
So I did some research and concluded that It depends upon a combination of different factors.
So I would highly suggest you read this entire post before deciding for yourself. We have a lot to discuss, So without further ado, let’s get into the topic.
What are The Factors
According to my research, the time it takes to fix Anterior pelvic tilt depends upon the following factors :
- Your Age
- Your Genetics
- Your Gender
- Your BMI
- Your Training
Now, let’s look closely into each factor
1. Your Age
Your age is one of the most important factors to take into consideration while calculating the time needed to fix an anterior pelvic tilt.
Now let’s categorize this into different age categories
-If you are an adolescent or under the age of 20,
and you have no other chronic spinal deformities or physical impairment, You are really lucky…
Because According to this Study on Anterior pelvic tilt. Teenagers will be able to fix their anterior pelvic tilt angle with Less than 12 weeks of Special Physical training Therapy.
This Special physical training therapy must include Strength training, Stretching, and Sensorimotor training.
But this is only based on the age factor alone, so if you are in this age category,You should check the next factors also, before coming to any conclusion.
-Ok, now what if you are under the median age of 39
This 2014 Study has proved that the Anterior Pelvic tilt will naturally increase as you age. Pelvic mobility is almost the same as the teenagers for the people under this age category. But, the main problem people under this age group will encounter is time itself.
At this age, Most likely Anterior pelvic tilt has been affecting you for so long that your body and especially your brain will assume Your tilted pelvic posture as your default pelvic posture.
This will be the main problem for people under this age group.
This will inevitably delay the time taken to fix APT for people under this age group by at least 3 months (approx)
So, Considering the age factor only it would take a minimum of about 5 months for people under this age category.
Ok- Now let’s say you are between the age group of 40 and 59
Due to aging and several other factors like tightening of Hamstrings and reduction in pelvic mobility, for people who belong to this age group it would be much just harder to fix Anterior pelvic tilt
And would take a minimum of 10 to 12 months just based on your age alone.
-Now, If you belong to the age group above 59
It would be significantly harder for you to fix APT and would most likely take more than a year just based on the age factor.
I would advise you to Consult a chiropractor before taking any decision for yourself.
Now Moving on….
2. Your Genetics
This seems pretty obvious, But your genetics will play a very small role in the time taken to fix APT. some people are just genetically inclined to have tight hamstrings, weak Glutes, and abs which I turn causes APT
Check If your parents or other closely related family members have an Anterior pelvic tilt.
There is a wild claim on the internet that you can’t fix APT if you have bad genetics.
But this isn’t a factual claim because Anterior pelvic tilt is not hereditary and is Instead caused due to muscular imbalances and bad postural habits
So, if you have genetically tight hamstrings, weak abs, or glute muscles. It may hinder your extend the time required to fix Apt, but its still fixable.
But the time it takes due to poor genetics is variable and will not the same for everyone. So, You will have to evaluate yourself for this factor
3. Your Gender
According to this 2009 Scientific Research, Compared with men, women demonstrated larger quadriceps angles, more genu recurvatum, greater anterior pelvic tilt, and more femoral anteversion.
What this means is that if you are a woman, it will take you more time to fix Anterior Pelvic Tilt than a man, and the final result will compared
And also, Compared with men, women will exhibit greater pelvic tilt, which is completely normal.
4. Your BMI
Your Body Mass Index (BMI) is another important factor.
This is because Obese individuals have lesser ability to maintain postural stability and lesser postural stability is correlated with greater pelvic tilt.
Use this BMI Calculator, to check you BMI and refer to the table below
If you have a BMI of 25(overweight) or above, It would considerably increase the time taken for you to fix APT. This is because obese and overweight individuals have less ability to maintain postural stability and
Also, obese and overweight individuals have greater abdominal fat and this increased by adipose tissue accumulation in the abdominal will worsen anterior pelvic tilt
is study shows that obese and overweight people have significantly greater anterior pelvic tilt angle when compared with individuals having a normal BMI
And on top of that, at this stage, it would be harder for you to target the weak muscles that cause an anterior pelvic tilt while exercising. It is recommended that you lose weight, even a small weight loss will greatly help you to reduce the time to fix ATP
Now, if you’re BMI is in the normal category,
This factor wouldn’t affect you . But still, As a general rule of thumb, the lesser your body fat percentage, lesser the time it would take to fix anterior pelvic tilt.
5. Your Training Plan
How much will you exercise per day, are u consistent in ur effort?
For most people, fixing anterior pelvic tilt will not take more than a year. Proper training and Consistency is the key to fixing APT quickly.
I was able to fix my anterior pelvic tilt with 5 months of consistent training.
I genuinely hope this article helped you to decide for yourself. I have made sure to back up all my claims with actual research and scientist data, but still, if you see any correction or additional details to add.
And if you have any doubts or questions to ask. Feel free to ask me in the comment section below 🙂
Disclaimer – The information provided in this article does not serve as a substitute for medical intervention.
Sources: Age-related Changes in Maximum Pelvic Anteversion and Retroversion Angles Measured in the Sitting Position Differences and Representative Values for 6 Lower Extremity Alignment Measures Influence of Obesity on Postural Stability in Young Adults Therapy of poor posture in adolescents: Sensorimotor training increases the effectiveness of strength training to reduce increased anterior pelvic tilt Influence of Obesity on Postural Stability in Young Adults, Pelvic alignment and your posture Non-surgical interventions for excessive anterior pelvic tilt in symptomatic and non-symptomatic adults Correlation of tilt of the anterior pelvic plane angle with anatomical pelvic tilt and morphological configuration Pelvic incidence variation among individuals: functional influence versus genetic determinism Examining relationships of the anterior pelvic tilt angle with the anterior-posterior curvatures and elongation of the spine