Back pain is the leading cause of doctor visits and are often the result of structural or functional problems. Structural problems include excessive curves in your spine and muscular weakness and imbalance. Functional problems include improper lifting and exercising. Structural problems, such as lordosis can inhibit movement and flexibility. But exercise can stretch and strengthen muscles to overcome the affects of lordosis.
Structure
Your spine is the center of your body, linking your upper body to your lower body. The spinal column has two distinct curves. The upper curve links your neck to your chest and has a forward curve. The lower spine links your hips to your legs and has a backward curve. There are five vertebrae bones located in the lower spine. They are designed to support your upper body weight and hold your body in an upright position.
Deviations
Deviations from normal curvature results in postural problems in either the upper curve, lower curve or both. An excessive curvature of the lower back results in a condition called lordosis. The excessive curve causes the abdomen to protrude forward. An overweight condition with the weight primarily in the abdomen accentuates the curve by pulling your hips forward. This places increased stress on the lower back muscles because the lower back must arch to keep the upper body upright. This creates a muscular imbalance with weaknened abdominal muscles and tightened lower back muscles. The additional stress placed on the lower back increasing the risk for injury.
Solution
Exercise and weight loss are essential in overcoming lordosis and improving posture. Exercises for strengthening your abdomen place your body in a pelvic tilt position. This position rounds your spine in the opposite direction of a arched position. While rounding your spine, your abdomen compresses, or contracts, which strengthens the muscles. The pelvic tilt position also stretches your lower back muscles which increases flexibility and mobility. Losing excess weight in the abdominal area also reduces the amount of stress placed on the lower spine.
Time Frame
Exercises should start out with five to ten repetitions, working up to three sets of ten repetitions. Stretches are static, or holding positions that should be held for up to thirty seconds. Results should be noticed immediately in the form of reduced stress on the lower spine. Postural improvements should be noticed within three months.
Considerations
Lordosis conditions range from mild to severe. It is recommended that a physician be consulted prior to beginning an exercise program. After a physical examination and evaluation, a back rehabilitation program may be prescribed. Programs consist of strength and flexibility training and postural alignment techniques.
References
- The Truth About Back Pain
- "Stronger Abs and Back";Dean Brittenham and Greg Brittenham; 1997
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- Hyperlordosis/Lordosis
- Physical Therapy Corner: Keeping Your Abdominal Muscles in Shape
Member Comments