This is an abnormal position of the spinal column in which the lumbar bend becomes too deep, the abdomen protrudes forward, and the pelvis goes back.
Recommendations After Diagnosis
1.Kinesiotherapy
Kinesiotherapy is a method of physical rehabilitation, which is recognized as one of the most effective for the treatment of hyperlordosis. It is able to influence the very mechanism of pathology formation. Kinesiotherapy is performed on multifunctional simulators accompanied by a physiotherapist.
An advantage of kinesiotherapy is the axial load on the spine and joints are excluded. The power load is strictly dosed and increases gradually. Another advantage is decompression and anti-gravity simulators are used. Those are safe for people of any level of physical fitness.
The results of the exercises are strengthening the muscle corset, getting rid of muscle spasms, and correcting diaphragmatic breathing.
2. Stretching
To get kinesiotherapy you need to contact a specialized center then stretching for lumbar hyperlordosis can be performed at home.
Exercises:
- Cat-cow
The purpose of the exercise is to warm up and stretch the back extensor muscles. To perform it, kneel down and arch your back up, starting with the lower back vertebrae by vertebrae. Bend down starting with the chest and ending with the lower back. Repeat 5-8 times.
- Bend over to the legs with a stretch
This exercise helps stretch the lumbar quadrate muscles and the extensor muscles of the back. To perform it, sit on the floor with straight legs stretched in front of you. Bend over without bending your knees and stretch forward for 10 seconds with a rounded back. After that, bend to the other side, holding this pose for 10 seconds and straining your back at the same time. Repeat several times from the very beginning.
- Stretching the iliopsoas muscle on the floor
Lie on the floor on your stomach. Bend your right leg in the knee, lift your shin and grasp your ankle with your right hand. Lift your chest up, look down and keep your neck straight. When lifting, hold for a second then lower yourself on your stomach. Change your leg and repeat 5 times for each leg.
Other exercises for lumbar hyperlordosis and the correctness of their performance can be viewed on the internet and on video resources.
3.Strength Training
Strength training is needed to tone the weak muscles of the back, abdominals, hips and buttocks. Perform the following training exercises:
- Classic and side plank position
- All types of squats (with dumbbells, resistance bands, barbells)
- Lunges
- Deadlift
- “Vacuum” of the abdomen
If you are not sufficiently prepared and confident that you can perform the exercises correctly, it is better to train with an instructor.
4.Therapeutic Massage and Back Massage
Therapeutic massages activate blood circulation, oxygenates tissues and joints, relaxes muscles, and relieves back pain.
Other recommendations for lumbar hyperlordosis:
- Keep your back straight when walking
- Use orthopedic shoes
- Sleep on an orthopedic pillow
- Doing physical exercises daily
- Systematically reduce excess weight
- Take vitamin D
We wish you perfect posture!
