Hyperlordosis, also known as swayback or excessive lumbar lordosis, is a condition caused by an exaggerated inward bend of the lumbar spine. This can produce chronic problems, such as pain, and discomfort at the lower back and hips, and even create mobility issues. In this blog, we will learn about the causes, symptoms, and exercises for hyperlordosis.
Causes of Hyperlordosis
Only by knowing the underlying causes of hyperlordosis, one can adequately manage and treat it well. Some causes of hyperlordosis are:
- Spinal Disorders: Some spinal disorders, such as spondylolisthesis and achondroplasia can cause hyperlordosis due to significant alterations in the normal spine alignment.
- Slouching: Poor posture, especially habitual slouching, tends to put a lot of repetitive strain on the lower back muscles. This repetitive strain develops tightness with time as the muscles try to provide stability to the spine. This causes it to curve beyond the normal range, possibly leading to discomfort or back pain.
- Obesity: Excess body fat, especially in the abdominal area puts pressure on the lumbar spine. The weight pulls the lower back forward which can cause increased curvature of the spine and prone to hyperlordosis.
- Lack of Exercise: A sedentary lifestyle and weak core muscles can weaken the postural protective muscle group, making it unable to support the spine properly. As a result, the spine becomes more prone to exaggerated curving, even under minimal pressure or movement.
Symptoms of Hyperlordosis
Hyperlordosis inflicts many symptoms that adversely affect an individual’s daily life and overall health. Therefore, it is important to understand all the symptoms of hyperlordosis and treat them appropriately within the shortest time possible.
- Lower Back Pain: Chronic pain in the lumbar region is one of the most common complaints.
- Hip Discomfort: Muscle imbalances may lead to tightness or discomfort in the hip area.
- Muscle Exhaustion: Overworked muscles may tire themselves out while doing leisure activities.
- Altered Gait: Changes in walking patterns may occur with discomfort or pain.
Top 8 Exercises for Hyperlordosis
Exercises for hyperlordosis have proved to be effective for this condition. It helps stretch tight muscles and strengthen weak muscles to restore balance and alignment of the body. Here are some exercises to practice daily:
1. Sit-Ups
This is one of the major exercises for hyperlordosis to improve core and lumbar muscles for maintaining and supporting spinal alignment.
- Lie flat on your back on a hard surface with both knees bent at an angle of 90 degrees and your feet flat on the floor.
- Cross the arms over the chest or place the hands behind the back without the fingers pulling on the neck.
- Tighten the abdominal muscles while lifting the torso to the thighs.
- Hold momentarily at the top of the action while engaging the abs.
- Pull the torso down again to the floor slowly and in a controlled motion.
- Repeat it up to 10 to 15 times.
- Avoid jerking movements which can strain the neck or the lower back.
- The movements must be slow and controlled to increase the effectiveness of this workout.
2. Superman Exercise
This exercise is for muscles in your lower back to improve posture and alignment of the spine.
- Lie face down on a mat or floor with arms extended forward and legs straight out behind.
- Lift arms, chest, and legs as high as possible simultaneously.
- Hold your breath for 2 to 3 seconds and then exhale.
- Lower your chest and limbs towards the mat as you inhale.
- Do this for 8 to 12 times.
- Focus on controlled movements to avoid straining the lower back.
- Keep your neck aligned with your spine throughout the exercise.
3. Quadruped Arm and Leg Raise
Among all exercises for hyperlordosis, quadruped arm & leg rise improves balance and helps with spinal stability.
- Start in a kneeling position with hands on the floor and palm-down.
- Position your knees in line with your hips and hands directly below your shoulders.
- Extend one arm forward and the opposite leg backwards; in alignment with your spine.
- Return to the original position.
- Repeat the movement with the opposite side (left arm and right leg).
- Do it for 8 to 10 times on both sides.
- Use your core muscles for more stability.
- Avoid arching your back while doing the exercise.
4. Squats
Among all exercises for hyperlordosis, squats build strength in the legs, glutes, and core while improving overall stability.
- Stand by having feet shoulder-width apart and arms stretched out in front.
- Lower your body just like you are sitting in an imaginary chair.
- Position your thighs parallel to the floor ensuring the knees do not extend over the toes. Push through the heels to return to the starting position.
- Do 10 to 15 squats at a time.
- You must focus on controlled movements and not lean forward.
- Try to keep your body weight on your heels for more effective results.
5. Lower Body or Reverse Plank
This exercise is going to affect the glutes, hamstrings, and core.
- Sit with your legs extended in front of you and lean back at a 45-degree angle.
- Place your hands beside your hips, palms down.
- Lift your hips, keeping your body straight while supporting weight on your hands and heels.
- Hold for 10-15 seconds before lowering.
- Repeat the exercise for 5 to 8 times.
- Keep your back straight and avoid letting your hips sag.
- Try to keep your glutes contracted with your abs for maximum benefit
6. Upper Body or Forearm Plank
This plank variation is mainly for strengthening the core, shoulder and back.
- Position the forearms on the floor with elbows aligned under the shoulders and extend the legs backwards.
- Lift the knees off the ground, forming a straight line from head to heels.
- Tightly hold the core and the glutes, and maintain the position without letting the hips drop.
- Hold for 20 to 30 seconds.
- Gradually lower knees to the ground.
- Repeat it for 3 to 5 times.
- Do not sag or raise your hips excessively.
- Keep your neck aligned with your spine.
7. Side Plank
This exercise will help to develop strength and balance gradually.
- Lie down on your side, stacking your “feet” together and your “forearm” just under the shoulder.
- Engage your core muscles and lift your hips to make a straight line through your head and toes.
- Hold the position until you can, without letting your hips drop.
- Lower your hips back down and switch sides.
- 3 to 5 Repetitions on each side.
- Keep your body straight and do not rotate your torso.
- Engage your core muscles in the whole exercise process.
8. Hip Bridge
This exercise strengthens the lower back, glutes, and hamstrings.
- Lie flat on your back with your knees bent and your feet placed hip-width apart, flat against the floor.
- Bring your arms down at your sides with your palms facing downward.
- Press through your heels, raise your hips toward the ceiling, aligning your shoulders to your knees in one straight line.
- Hold for about 2 to 3 seconds.
- Gradually return your hips back to the floor.
- Repeat this exercise for 10-12 times.
- Do not arch your back during the lift.
- Squeeze your glutes at the top of the movement.
How to Perform Hyperlordosis Exercises Correctly for Best Results
Exercising is more than the hours you spend in movement, it also entails following the correct practising methods. By understanding the relevant factors for effective and sustained results in the exercises for hyperlordosis, you can change your lifestyle.
- Remain Consistent: Try to execute these workouts at least three times a week to bring changes and improvement in your health and posture.
- Give Importance on Form: Try to practice the exercises for hyperlordosis with proper technique as it will both help in injury prevention and effectiveness.
- Listen to Your Body: If you feel that the exercises hurt you more than they should, stop it immediately and check with a healthcare professional if required.
- Incorporate Daily Movement: Outside the typical scheduled exercise, find more methods to incorporate movement into your day (for example, walking during breaks, and stretching after sitting).
- Warm-up: A good warming-up with some little aerobic activity is important before you start your exercise.
- Cool Down After the Exercise: End each workout with static stretches for flexibility. This helps in recovery and prevents soreness in muscles.
- Get Expert Help: You can consult any physician or certified trainer who can help you exercise in case you have any medical conditions.
Preventive Measures for Hyperlordosis
Some tips to prevent hyperlordosis are as follows:
- Correct Posture: Practicing proper posture is an effective way to prevent hyperlordosis. Spine alignment prevents stress on the neck, hips, and legs, reducing the risk of complications.
- Weight Management: For weight management, one can initiate a weight loss program. It is best to consult your doctor before laying out an effective training plan.
- Take Stretch Breaks: For those who usually sit a lot, taking small breaks to stand and stretch will help alleviate pressure on the lumbar spine while improving posture.
- Shift Weight When Standing: When standing for long periods, shift your weight from one foot to the other or between your heels and toes to relieve some stress off your back.
- Sitting Posture: Always sit with your feet resting flat on the floor. Use a pillow or rolled towel to support your lower back for better spinal alignment.
- Comfortable Shoes: Choose low-heeled and comfortable shoes so that there is no unnecessary pressure on the spine.
- Exercise Regularly: Practice it at home or join any program related to exercises for hyperlordosis, which would strengthen your core muscles and maintain flexibility.
Conclusion
Excerices and treatment for hyperlordosis requires a detailed program combining stretching and strengthening through specific exercises. All these exercises for hyperlordosis should be done regularly with attention to posture in daily living. This improves the person’s spinal alignment, reduces discomfort, and increases mobility. Examine it from all angles before locking into any new exercise routine. Consult with a doctor or physical therapist considering other pre-existing health complications or conditions regarding hyperlordosis.
With consistent efforts and the right instruction, one can manage hyperlordosis symptoms effectively and improve quality of life.
