Lordosis, also known as ‘hollow-back’, can be rectified to a certain extent with the help of lower back and ab exercises. Here, you will find some simple exercises that will help improve your posture, strengthen weak core muscles and relax tight hip flexors.
The major causes for lordosis range from something as common as poor sitting posture to spondylolisthesis (forward dislocation of one vertebra) or achondroplasia (dwarfism). Lordosis or excessive inward curve of the back can also result due to obesity, hip or back surgery, pregnancy, congenital spinal cord problems and osteoporosis (vulnerable vertebrae).
Even slouching for extended periods can create an imbalance in the spine, stiffening or weakening the supporting muscles, which in turn results in lordosis. However, mild spinal curve can be rectified with the help of exercises that are mentioned here.
Exercises That Help Fix Lordosis
Weak core muscles, tight hip flexors, poor posture during exercise, weak gluteus muscles, etc., are the numerous factors that cause postural misalignment. It is important that you maintain the right posture while exercising. As an incorrect posture could adversely affect or hurt the spinal cord. So, perform these exercises under adult or expert supervision only.
Hip Flexor Stretch
When a person has tight hip flexors, the gluteus muscles becomes weak, which in turn has an adverse effect on the pelvic alignment. Performing this exercise will reduce the pressure exerted on the gluteus muscles.
- Stand erect with your feet, shoulder width apart. Now step out with your right foot and touch the left knee on the floor
- Hold this posture for 15 counts then return to your starting position. Now, place your left foot on the floor and stretch or touch the right knee.
- Perform 6-8 reps on each leg.
Supine Hip Extension
The primary focus of this exercise is contraction of the butt muscles and also light contraction in the lower abdominal muscles.
- Lie on your back with both the feet on the ground and some distance away from your buttocks.
- Squeeze and lift your buttocks, lower and middle back off the floor and hold this posture for 10 counts.
- Return to the starting position with your back touching the ground. Perform 8-10 reps.
This exercise if diligently practiced, everyday, will help in correcting lordosis.
- Lie on your back, with your foot raised, as shown in the image. You could also place your foot on the floor with your knees bent.
- Inhale and form a bowl-like depression between the hip and the navel. Hold the posture for 5 counts.
- Exhale and slowly come back to the original position. Once relaxed, start again and perform 5-7 repetitions.
Cross Leg Crunches
This is a great exercise which works the upper and lower abs along with the inner thighs. This exercise helps in toning the abdominal muscles too.
- Lie on your back with your left leg placed on the right leg, as shown in the image and support your neck with your hands.
- Now, lift your torso sideways, the same way you would do while performing a crunch.
- Slowly come back to the original position and do the same with your right leg placed on the left leg.
- Perform 10 repetitions for each leg.
Lower Back Stretch
To get rid of lordosis, it is important to stretch the lower back. This is a great exercise that will also help in relieving chronic back pain.
- As shown in the image, sit on the floor and bring your left knee close to your chest, and stretch your right leg.
- Slowly rotate your upper body to the right side and look over your right shoulder.
- Hold this posture for 10 counts and carry out the same action, by raising your right knee close to your chest and stretching your left leg.
- Breathe normally while performing this exercise and perform 5-7 repetitions for on each side.
Strengthening the abdominal muscles will help in strengthening the spine and help reduce the inward curve.
- Lie down with your back on the floor.
- As shown in the image, raise your feet off the floor with your legs at right angles to the floor or place your foot on the floor, whichever is comfortable.
- Support your neck with your hands and lift your torso off the floor to an angle of 30 degrees.
- Hold this posture for 10 counts and slowly come back to the starting position. Perform 8-10 repetitions.
These exercises, when performed diligently everyday could help relieve posture-related back pain at the same time strengthen vital core muscles that can prevent spinal problems.
What is Lordosis?
As shown in the above image, lordosis is an abnormal or excessive, inward curve of the spinal column. It is a common spinal problem experienced by many, where the lower back is hyperextended and the pelvis is pushed forward.
Surgery, back brace, medication or physical therapy may be required depending upon the severity and type of spinal curvature. Therefore, it is advisable to get your spinal cord checked by a doctor or chiropractor, before you start these exercises.
Disclaimer: This HealthHearty article is for informative purposes only. Always consult a physician or chiropractor before starting any physical fitness program in order to reduce the risk of injury.