When the curve of the lower back becomes exaggerated, it's called lordosis.A combination of exercises that strengthen and stretch your back and hips can be used to treat lordosis, a common condition that can often be treated at home.For continued lordosis treatment, preventative care is important.If your lordosis causes you pain, you will need help from a medical professional.
Step 1: If you want to strengthen your back, hold a plank position for 5 to 10 seconds.
Lying down on your stomach, prop your body up with your forearms and toes.Your feet should be parallel to each other.Keeping your head and neck straight will allow you to create a straight line from head to toe.If you want to repeat the exercise, hold this pose for 10 seconds.Touch your knees to the ground if you struggle with your plank initially.Your core should be engaged.Don't hold your weight, but use your knees to support you.The muscles that keep your back straight are the ones that help strengthen your core and lower back.
Step 2: Take 15 seconds to stretch your hip flexors.
Start in a standing position with a straight spine.Keeping both feet pointing forward, step one foot forward and bend at the knee.Keep your buttock tucked and your back leg straight.When you feel a stretch in your back leg, push forward on your front leg.Hold the stretch for 15 seconds.Whenever your hips feel tight, repeat the stretch for 3-6 times a day.There shouldn't be any pain, but you should feel a stretch.Don't pull your muscles if you feel pain.This will help open your hips to promote proper posture.
Step 3: To build core strength, repeat bridges for 1-2 sets of 10 reps.
If you want to build a bridge, lie on your back with your knees bent and your feet flat on the floor.Push into the floor with your palms and forearms.Keep your arms, shoulders, and neck flat on the ground as you push your buttocks off the floor.Hold the bridges for a short time and then lower your buttocks slowly.After resting for a few seconds, repeat the exercise.Before you start the exercise, check your body alignment.If you feel pressure in your neck, shoulders, or lower back, stop immediately.
Step 4: If you want to strengthen your core, do a set of 10 abdominal crunches.
Lie on your back with your knees bent.Use your core to pull your upper body toward your knees.If you sit all the way up, your head and shoulders should come off the floor.resting for 30-60 seconds between sets is what you should aim to build up to.It's a good idea to check with your doctor or physical therapist.Don't pull on your head and neck while coming up into your crunch.If you pull too hard, it can be dangerous.
Step 5: You can open your hips by holding a child's pose for 30 seconds.
Sitting on your heels on an exercise mat, knees on a soft floor.Move your hips away from your knees.Bring your upper body as close to the floor as possible, keeping your head facing straight down.If you want to feel a stretch in your spine, stretch your arms out in front of you.A resting pose is the child's pose.If your hips are tight, hold it for up to 2 minutes.If you experience any pain, stop holding the pose.Child's pose isn't a pose where you should feel an intense stretch.
Step 6: NSAIDs can be used to manage swelling.
Lordosis can be worsened by swelling with the help of NSAID such as aspirin, Ibuprofen, and naproxen.The medication can be taken as directed by your doctor or product packaging.Even if it is over-the-counter, talk to a healthcare professional before starting a new drug.
Step 7: Good arch support is what you should wear.
The support you need for proper posture is not provided by high heels and shoes.Good arch support in shoes will help you keep a straight posture.If you have flat feet or high arches, you should get a professional fitting.You can either get a recommendation from your doctor or talk to a professional at the shoe store.You can find shoes with arch support in specialty shops.
Step 8: Better posture can be practiced.
Take your tailbone out of your backside when you stand.Your weight should be distributed evenly between your feet.Pull your chest out from the hips by pressing your heels down.It will take time and practice to improve posture.If your posture doesn't automatically improve, try to keep the best posture you can.Imagine a balloon pulling you up from the top of your head with weights on your feet.You can check your posture by looking in a mirror.Make sure your shoulders are the same height.
Step 9: For better seated posture, sit centered on your buttocks.
If you want to improve your seated posture, keep your weight evenly centered between your buttocks.Drop your shoulders toward your hips as you lift your chest.If you want your spine to be straight, keep your lower abdomen tucked in.Don't sit to one side or with your legs tucked under you.
Step 10: If you have hyperlordosis, you should see a doctor.
Understanding the cause of your lordosis will allow you to tailor your treatment plan.Your doctor can order tests to look for potential causes.Make an appointment with a healthcare professional to determine the cause of your lordosis and discuss the best treatment options for you.Postural lordosis is caused by carrying excessive weight in the front of the body.Fractures connecting the links of the spine can cause traumatic lordosis.After a laminectomy, there is a post-surgical lordosis.Neurological lordosis can be caused by a wide range of disorders.There is a contracture of the hip joints.Birth lordosis is caused by a baby that is too large for the uterus.
Step 11: You should meet with a physical therapist to work on your back.
If you know the cause of lordosis, a physical therapist can help you fix it.They will teach you how to strengthen your muscles and treat lordosis.Lordosis caused by carrying excessive weight in the front requires exercises that strengthen the lower back.Your physical therapist can help you find the right exercises.
Step 12: Discuss surgery for extreme cases with your doctor.
The lordosis can cause nerve problems, so surgery is only recommended for the most extreme cases.Ask your doctor if surgery is the right option for you if your lordosis causes pain that goes down your leg or lower back.If your doctor thinks you are a good candidate for surgery, they will recommend you to a surgical specialist.Additional evaluations may be performed by the specialist to make sure surgery is the best option.Physical therapy helps advance the recovery process after spine surgery.