LORDOSIS-OVERVIEW
What is Lordosis?
A pronounced arch or curvature in the lower back (lumber region) is also known as a lordosis, appearing swayback with buttocks being more pronounced. When lying on your back on a hard surface there will be a larger than usual gap between the lower back and the surface. The term lordosis comes from the Greek meaning bent backwards.
A natural lordotic curve in the spine helps humans to bring their mass over the pelvis area. This allows us to walk upright as apposed to other primates with inflexible spines, bent knees, bent waist requires them to lean forward. As we can see the curve in our lower back is an essential physiological step allowing for a more energetic and efficient gait.
The problem arises when there is a hyper-lordosis a condition when the curve in the lumber region is exaggerated creating an anterior pelvic tilt and a tightness in the lower back. As with all postural issues, there is an imbalance in muscle length and strength, in this case causing stress on the lower back. This is due to a weakness in the glutes, hamstrings and tightness in the hip flexors, latissimus dorsi and erector spinae muscles. There are several possible causes for an excessive lower back curvature such as obesity, pregnancy, post-pregnancy, discitis (inflammation between intervertebral discs caused by infection).
What are the signs and symptoms?
The main and obvious sign is lower back pain and discomfort. A possible symptom could be a herniated disc from strain placed on the lower back creating damage to intervertebral discs causing a weakness.
What are the possible causes?
Postural lordosis caused be a tightness of the hip flexors muscles, and a weakness in the abdominal muscles is the most common and likely cause. A sedentary lifestyle (sitting for long periods) can cause hip flexors to become tight.
The gluteals attach into our pelvis helping to keep it a neutral position. A weakness in the gluteals, an important postural muscle is another contributing factor of this postural imbalance. Again, a sedentary lifestyle (sitting for long periods) can cause a weakness in the gluteals.
With most back conditions being overweight can both cause problems as well as exercerbate them.
Wearing heels regularly for long periods will cause an anterior pelvic tilt and subsequently a lordotic curve.
The congenital factor, the way spines are formed in certain individuals is likely to increase the chances of developing an increased lower back arch. Achondroplasia is a condition which affects cartilage growth.
Neuromuscular lordosis can be caused by conditions, including muscular dystrophy and cerebral palsy.
Traumatic lordosis is caused by an injury to the spine. The risk of such injuries can be increased by osteoporosis which is a weakness in the bones due to low mineral density.
Spondylolisthesis is a condition in which one of the lower vertabras slides forward onto bone below.
Many pregnant women experience lordotic type symptoms as the spine adjusts to realign to a new centre of gravity.
Having one leg longer than the other can put strain on the lower back, as the individual will likely adjust their body position to meet aesthetic appearances.
Treatment
A corrective exercise, stretching and myofascial release programme. Most people do not need treatment for lordosis. Treatment depends on how severe the curvature is.
Anti-inflammatory medication is used to reduce the pain and swelling. Weight loss through diet and exercise. Vitamin D helps the absorbtion of calcium, which are both essential for bone mineral density.
Braces can be used to support and guide proper posture.
In more sever cases surgery can be used. Metal rods are attached to the bones in the spine, permanently fusing them into a straight position.
Tight muscles
Hip flexors, Latissimus dorsi, Erector spinae, Hamstrings, Quadriceps.
Weak muscles
Gluteals, Lower abdominals, Transverse abdominals.
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
MOBILISE
HIP MOBILISATION — Bench
Hold bench, chair, wall to stabilise. Swing leg from hip keeping body stable. Gradually increase the range of motion. Firstly swing from front to back 10 times, then from side to side 10 reps. Perform on both sides.
MOBILISATION
Lay flat on front arms out to side in a cross shape.Take one leg (keep straight) up and over opposite leg. Take leg as far as is comfortable, try to touch the floor. bring back to start position and repeat on other side.
MOBILISATION — Roller
Lay length ways across a roller. make sure head and back are rested on the roller. place arms by side, keep them straight and lift them up to ceiling and over head brushing your ears with your biceps. once hands reach floor, let hands stay in contact with the floor making a wings shape back to start position.
BACK MOBILISATION
On your hands and knees so that your body is the shape of a table. Now lift your head and your bottom to the ceiling, dropping your midsection to the floor. Then drop your head make your back long and round. Bring your nose toward your belly button. Repeat.
BACK MOBILISATION
Lay flat on your back arms out to side like a cross. Knees bent with feet on the ground. Drop knees to the side, keeping feet in the same position. Then take knees to opposite side.
MOBILISATION
Kneel on floor with your body straight and upright, hold arms out in front of you. Keep arms straight and rotate one arm at a time behind you. Then alternate with the other arm.
EXERCISES
PLANK
Begin in a box position with your weight even on all 4 points. Press your palms into the floor, draw your shoulder blades down your back, engage your pelvic floor, draw your navel to spine and raise the knees an inch off the floor. Hold the position.
LEG RAISES
Lie on your back with your legs raised and knees bent. Engage your core and maintain neutral spine as you lower 1 foot towards the floor on the inhale. Keep the knee bent and do not allow the lower back to over arch. Exhale as you raise and alternate legs.
SQUAT — Wall / Swiss Ball / Dumbbells
Lean your lower back onto a swiss ball positioned against a wall. Place your feet hip width apart, slightly forward of your body and hold a dumbbell in each hand. Lower into a squat until your thighs are parallel to the floor, keep the chest lifted. Extend the legs.
BRIDGE
Lie on your back with your knees bent and feet flat on the floor hip width apart. Push through your heels and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.
BRIDGE — Dumbbell
Lie on your back with your knees bent, feet flat on the floor hip width apart and a dumbbell held on your hips. Push through your heels and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.
HIP THRUST — Bench / Dumbbell
Place your weight onto your forearms and toes, raise the body. Engage your core and create a straight line from head to feet. Alternately push up onto your hands and lower back onto your forearms. As you push up the hands should replace to position of the elbows.
GLUTES – Swiss Ball
Lay over the swiss ball on your front placing your hands on the floor in front of you. keeping leg straight lift one leg at a time to the ceiling.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES
Lie on your back and place your arms on the floor stretched over your head. reach your arms up away from your body.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
CHEST AND LAT
Lay on your back across a swiss ball with your feet on the ground. Raise your arms over your head resting your upper arms on ball beside your ears.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.