Lordosis Exercises

Lordosis Exercises

What is Lordosis?

Lordosis of the spine pertains to an individual's characteristic lordotic bend, which is ordinary. However, in the event that an individual's bend curves too far inside, it's called lordosis, or swayback. Lordosis of the spine can influence the lower back and neck. This can prompt an abundance of pressure on the spine, causing pain and uneasiness. It can influence an individual's capacity to move if it's serious and left untreated.

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.

Lordosis Exercises: 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.

Lordosis Exercises: Abdominal crunch

 

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.

Lordosis Exercises: Oblique crunch

 

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.

  1. Bend your arms at the elbows and place your hands behind your head, intertwining your fingers to support your neck and head.
  2. Slowly drop your legs to the right side, letting your knees rest near the floor.
  3. Push your lower spine down toward the floor and hold this position for a count of 5, then relax
  4. 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.
  5. Return to the starting position.
  6. Drop your legs to the left and repeat the lordosis exercise for this side.

Lordosis Exercises: 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.

  1. Squeeze your gluteus muscles and tilt your pelvis slightly to push your low back into the floor
  2. 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).
  3. Return to the starting position and pause briefly
  4. Repeat the lordosis exercise 10-15 times.
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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Read more
Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers