What is Lordosis?
When the curve in your lower back (lordosis) is exaggerated, it is often caused by or leads to weakness or the imbalance of the spinal muscles in that section of your back. By completing some simple lordosis exercises on a routine basis, you can strengthen these muscles and help prevent complications.
Here are 5 easy lumbar lordosis exercises you can try.
Lordosis Exercises: Stretches for the hip flexor muscle
When your hip flexor muscle is tight, the opposite group of muscles, your gluteal muscles, weaken. This affects the position of your pelvis and can lead to low back pain and further exaggeration of your lower back curvature or lumbar lordosis. To avoid this, this lumbar lordosis exercise will strengthen your hip flexor muscles by gentle stretching.
You can look at the picture to see how to easily do this. For this lordosis exercise, stand next to a table or counter, or next to a chair, so you can hold on to something to help you keep your balance. With your right hand, hold onto the table. Bend your left knee. Hold onto your left ankle with your left hand and gently pull your leg back, tilting your pelvis forward toward the table. Hold this light tension for the count of 30. Relax. Repeat the lordosis exercise 10 times. Repeat the lordosis exercise with your right leg, holding onto the table with your left hand for support.
Stretches for the lower back muscles
Lordosis exercises that stretch your lower back muscles will help strengthen them, as well as relieve tension. Lie on the floor. You may be more comfortable with a small towel roll or a small pillow placed under your low back. In this lordosis exercise, your legs are together. Bend your legs at the knees and slowly pull them toward your chest, wrapping your hands around your knees to help pull them in tight as shown in the picture. Hold the position of tension in this lordosis exercise for one-half to one minute, then relax. Remember to take slow, deep breaths during the exercise. Repeat this lordosis exercise 10 times.
Your abdominal muscles are very important in maintaining the health of your spine. Strong abdominal muscles support the spine and decrease the risk of complications due to lumbar lordosis. Look at the image and follow these simple instructions for this lordosis exercise to strengthen your abdominal muscles: Lie on the floor on your back. You may be more comfortable with a small pillow or a rolled towel placed under the small of your back. In this lordosis exercise, your legs are together and stretched out straight. Bend your arms at the elbows and place your hands behind your head, intertwining your fingers to support your neck and head. Slowly raise your torso off the floor to about a 30-degree angle, then slowly lower it back to the floor. Relax briefly, then repeat. Repeat this lordosis exercise 10 times.
The starting position for this lordosis exercise is lying on the floor on your back with your knees bent. Your feet are flat on the floor.
- Bend your arms at the elbows and place your hands behind your head, intertwining your fingers to support your neck and head.
- Slowly drop your legs to the right side, letting your knees rest near the floor.
- Push your lower spine down toward the floor and hold this position for a count of 5, then relax
- Slowly lift your torso, raising both shoulders a few inches off the floor. Hold this position for a count of 5, then relax. Repeat this lordosis exercise 10 times.
- Return to the starting position.
- Drop your legs to the left and repeat the lordosis exercise for this side.
Bridge (Hip extension in supine position)
Starting position for this lordosis exercise is lying on your back with your knees bent, feet flat on the floor, about hip-width apart.
- Squeeze your gluteus muscles and tilt your pelvis slightly to push your low back into the floor
- While holding your gluteus muscles tight, raise your hips as high as you can and hold the position to the count of 5-10. (refer to the picture).
- Return to the starting position and pause briefly
- Repeat the lordosis exercise 10-15 times.