If you have an excessively arched back and suffer from lower back pain, you may have hyperlordosis. This condition can make walking, running, or even standing for long periods of time difficult. However, I have good news: there are solutions to relieve your pain and improve your posture.
My name is Anas, I am a physiotherapist, and during my 13 years of practice, I have helped many patients correct their hyperlordosis. In this article, I will present you with 4 specific exercises to reduce your pain and give you tips to better manage this condition.
Understanding Hyperlordosis
Lordosis is the natural curve in the lower spine that helps absorb shock and stabilize the pelvis. However, an exaggeration of this curvature, called hyperlordose, can lead to lower back pain and other discomfort.
Contrary to what one might think, hyperlordosis is not systematically responsible for lower back pain. Many people with hyperlordosis do not suffer from any pain, because their body has adapted.
Correct aggravating factors
Before you begin exercising, it is important to understand and correct any underlying causes that may be worsening your hyperlordosis, such as:
- osteoporosis : It can accentuate the curvature by affecting the structure of the vertebrae.
- obesity : Excess weight changes the center of gravity, accentuating the curvature.
- The pregnancy : This temporary condition often accentuates the arching of the back.
- Spondylolisthesis : Slippage of the vertebrae can exacerbate hyperlordosis.
- Weakness of trunk muscles : This results in a lack of support and accentuates the arch.
Also avoid situations that aggravate your pain, such as prolonged standing, lying on your stomach, or wearing high heels. These habits can increase lumbar extension and worsen your hyperlordosis.
The 4 exercises to correct hyperlordosis
These exercises are based on the theory of Lower Cross Syndrome, which indicates that an imbalance between certain muscles can accentuate the arch in the lower back. The goal is to strengthen weak muscles and stretch tight muscles.
1. Psoas stretch
One of the tight muscles responsible for accentuating lordosis is the psoas. To stretch it, get into a lunge position with your knee on the floor and push your pelvis slightly forward. Hold this position for 30 seconds, then switch legs. Repeat this stretch 2 times on each side.
2. Stretching the spinal muscles
To stretch your spinal muscles, lie on your back and bring your knees toward your chest. Hold this position for 30 seconds, release, then repeat 2 times. This exercise helps release tension in your lower back.
3. Tilt the pelvis
Lie on your back with your knees bent and place your hands on your hips. Tilt your pelvis back to press your lower back into the floor. Hold for 5 seconds, then release. Repeat this exercise 20 times to strengthen your abs and reduce lumbar curvature.
4. Glute Bridge
To strengthen your glutes, lie on your back with your knees bent and raise your hips toward the ceiling. Hold for a few seconds before lowering back down. Do 20 repetitions. This exercise helps stabilize the pelvis and reduce hyperlordosis.
Orthopedic sole
In addition to exercises, you might consider: Orthopedic sole. They can help correct posture by reducing hyperextension of the knees and stabilizing the pelvis.
Conclusion
Hyperlordosis is not always synonymous with pain, but if you are suffering, there are solutions. By regularly practicing the suggested exercises and following the advice to correct the aggravating factors, you will not only be able to reduce your pain, but also improve your posture.
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References
Jentzsch, Thorsten MD; Geiger, James; König, Matthias A. MD; Werner, Clément ML MD (2017). Hyperlordosis is associated with pathology of the facet joints of the lower lumbar spine. DOI: 10.1097/BSD.0b013e3182aab266
My name is Anas Boukas and I am a physiotherapist. My mission ? Helping people who are suffering before their pain worsens and becomes chronic. I am also of the opinion that an educated patient greatly increases their chances of recovery. This is why I created Healthforall Group, a network of medical sites, in association with several health professionals.
My journey:
Bachelor's and Master's degrees at the University of Montreal , Physiotherapist for CBI Health,
Physiotherapist for The International Physiotherapy Center