Lordosis Exercises: For Core and Hips

Hyperlordosis, simply referred to as lordosis, is an excessive inward curvature of the lower back, sometimes referred to as swayback.

It can occur in people of all ages and is more common in young children and women. It may occur in women during and after pregnancy, or in people who sit for extended periods of time. It can cause symptoms like low back pain, nerve problems, and is associated with more serious conditions like spondylolisthesis.

In some people, lordosis is caused by poor pelvis position. When the pelvis tilts too far forward, it affects the curvature of the lower back, causing the person to look like they are sticking their bottom out. A small amount of lordosis is normal, but an excessive curve can cause problems over time.

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Lordosis is often due to an imbalance between the muscles surrounding the pelvic bones. Weak muscles used to lift the leg forward (hip flexors) combined with tight muscles used to arch the back (back extensors), can cause an increased pelvic tilt, limiting movement of the lower back.

One case study found that strengthening the glutes, hamstrings, and abdominal muscles can assist in pulling the pelvis into proper alignment, improving lordosis. This can help decrease pain, increase function, and improve ability to do everyday activities with ease.

Sitting Pelvic Tilts on Ball

This exercise helps bring awareness to the position of the pelvis, as well as stretches and strengthens the abdominals and back extensor muscles.

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Equipment needed: exercise ball

Muscles worked: rectus abdominis, gluteus maximus, and erector spinae

  1. Sit on an exercise ball with your feet slightly wider than hip-width apart, shoulders back, and spine neutral.
  2. Pick a ball that allows your knees to be at a 90-degree angle when you are sitting with your feet flat on the floor.
  3. Tilt your hips and round your lower back by contracting your abdominals. Feel as if you are trying to bring your pubic bone to your bellybutton. Hold for 3 seconds.
  4. Tilt your hips in the opposite direction and arch your back. Feel as if you are sticking your tailbone out. Hold for 3 seconds.
  5. Repeat 10 times, alternating directions.
  6. Complete 3 sets.
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Ab Crunches with Transverse Abdominus (TA) Activation

Strengthening the abdominals can contribute to better pelvic alignment in people with a forward tilted pelvis.

Equipment needed: mat

Muscles worked: rectus abdominis, transverse abdominus

  1. Lie flat on your back with your legs bent and feet flat on the floor. Place your hands behind your head or cross them over your chest.
  2. Breathe in. As you breathe out, pull your bellybutton to your spine, engaging your transverse abdominus muscles, the muscle that wraps around your midline like a corset.
  3. Raise your head and shoulders a few inches off the floor to do a crunch, while maintaining the contraction in your abdominals.
  4. Return to starting position, relax, and repeat 10 times.
  5. Complete 3 to 5 sets.
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Dead Bugs

This dynamic core exercise helps people maintain a stable spine during movements of the legs and arms. It targets the transverse abdominus muscle, which is essential for spine stabilization.

Equipment needed: mat

Muscles worked: transverse abdominus, multifidus, diaphragm, and hip flexors

  1. Lie flat on your back with your arms and legs pointing straight up away from the body.
  2. Take a deep breath in and when you exhale, pull your bellybutton to your spine and feel as if you are flattening your back toward the floor without moving the hips.
  3. Lower your left arm and right leg at the same time until they are hovering a few inches above the ground.
  4. Return to starting position and repeat on other side. Repeat 10 times.
  5. Complete 3 to 5 sets.
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Hip Extensions with Drawing in Maneuver

This exercise can increase strength and stability in the muscles of the lower back and pelvic region, decreasing lordosis.

Equipment needed: mat

Muscles worked: gluteus maximus, hamstring, erector spinae

  1. Lie flat on your stomach with your arms comfortable by your side or tucked under your head. Extend your legs straight behind you.
  2. Take a deep breath. As you exhale, draw your bellybutton towards your spine, engaging your core muscles.
  3. Ideally you should feel as if you are trying to lift your belly off the mat without moving the spine.
  4. While holding this contraction, lift 1 leg off the mat about 6 inches. Focus on engaging the large muscles of the buttocks.
  5. Hold for 3 seconds, return to starting position. Repeat 10 times.
  6. Repeat on other leg. Complete 3 sets on each side.
READ:   Lordosis: Causes, Treatments, and Risks

Hamstring Curl

The hamstrings are the large muscles that run down the back of the thigh. Strong and flexible hamstrings can help support neutral pelvic alignment.

Equipment needed: resistance band

Muscles worked: hamstrings (semitendinosus, semimembranosus, and biceps femoris), calf muscles (gastrocnemius), and hip flexors (sartorius, gracilis, and popliteus)

  1. Tie a resistance band into a loop around a pole or sturdy object.
  2. Lie flat on your stomach with your feet a foot or two away from the pole.
  3. Loop the band around your ankle.
  4. Bend your knee and pull your ankle towards your buttocks away from the pole.
  5. Try to isolate the movement to the working leg, keeping everything else as still as possible. You should feel the movement down the back of the thigh.
  6. Repeat 15 times, then repeat on other side.
  7. Complete 3 sets on each side.
READ:   Deformities of the spine: Lordosis, Kyphosis, and Scoliosis

The Takeaway

Correcting poor posture and excessive lordosis can prevent more severe conditions of the back and spine. A 2015 study looked at the effects of lumbar stabilization exercises on the function and angle of lordosis in people with chronic low back pain. They found that stabilization exercises, like the ones described above, are more effective than conservative treatment for improving function and angle of curvature in the back.

Always consult your doctor before starting an exercise program to make sure it is right for you. If these exercises cause an increase in pain, stop immediately and seek help. Pain or difficulty with movement associated with excessive lordosis can be a sign of a more serious condition and should be evaluated by a doctor or chiropractor. Rare cases of lumbar hyperlordosis may require surgery and cannot be treated with exercise alone.

READ:   Lordosis: Causes, Treatments, and Risks
Deformities of the spine: Lordosis, Kyphosis, and Scoliosis ICD-9: 737.20 LORDOSIS ICD-9: 737.10 KYPHOSIS ICD-9: 737.30 SCOLIOSIS Video: How to Correct a Scoliosis With Exercise and Stretching Description ⚡ Lordosis ⚡ is an abnormal inward curvature of the lumbar or lower spine. This condition is commonly called “swayback.” Kyphosis is an abnormal outward curvature of the upper thoracic vertebrae. Commonly, this curvature is known as “humpback” or “round back.” Scoliosis is an abnormal sideward curvature of the spine to either the left or right. Some rotation of a portion of the vertebral column also may occur. Scoliosis often occurs in combination with kyphosis and lordosis. These three spinal deformities may affect children as well as adults. FIGURE. Spinal curvatures Etiology Lordosis, kyphosis, and scoliosis may be caused by a variety of problems, including congenital spinal defects, poor posture, a discrepancy in leg lengths (especially in scoliosis), and growth retardation or a vascular disturbance in the epiphysis of th...
Lordosis: Causes, Treatments, and Risks What is lordosis? Everyone’s spine curves a little in your neck, upper back, and lower back. These curves, which create your spine’s S shape, are called the lordotic (neck and lower back) and kyphotic (upper back). They help your body: absorb shock support the weight of the head align your head over your pelvis stabilize and maintain its structure move and bend flexibly Lordosis refers to your natural lordotic curve, which is normal. But if your curve arches too far inward, it’s called lordosis, or swayback. Lordosis can affect your lower back and neck. This can lead to excess pressure on the spine, causing pain and discomfort. It can affect your ability to move if it’s severe and left untreated. Treatment of lordosis depends on how serious the curve is and how you got lordosis. There’s little medical concern if your lower back curve reverses itself when you bend forward. You can probably manage your condition with physical therapy and daily exercises. But yo...
Hyperlordosis: Treatment, Prevention, and More What’s hyperlordosis? Human spines are naturally curved, but too much curve can cause problems. Hyperlordosis is when the inward curve of the spine in your lower back is exaggerated. This condition is also called swayback or saddleback. Hyperlordosis can occur in all ages, but it’s rare in children. It’s a reversible condition. Keep reading to learn about the symptoms and causes of hyperlordosis and how it’s treated. What are the symptoms of hyperlordosis? If you have hyperlordosis, the exaggerated curve of your spine will cause your stomach to thrust forward and your bottom to push out. From the side, the inward curve of your spine will look arched, like the letter C. You can see the arched C if you look at your profile in a full-length mirror. You may have lower back pain or neck pain, or restricted movement. There’s limited evidence connecting hyperlordosis to lower back pain, however. Most hyperlordosis is mild, and your back remains flexible. If the arch in your bac...