Lordosis is a posture deviation where your lower spine hyperextends, causing a large dip in your lower back. This causes lower back and upper back pain, herniated disc, weak abdominal and hip muscles and arthritis in your vertebra, according to Anthony Carey, owner of Function First Exercise Studio in San Diego. Doing corrective exercises daily and working with a fitness or medical professional who specializes in posture deviations will help you correct your posture the best you can.
Supine Abdominal Press
Lie on the ground with your legs draped over an ottoman or a chair at about 90 degrees at your knees and hips. Place your arms out to your sides. You may feel your lower back is off the ground. Inhale to expand your stomach. When you exhale, hollow out your abdominal cavity and push your lower back toward the ground. Perform 10 deep breaths.
Downward Dog
Place your hands on the ground with your arms straight below your shoulder joint. Place your knees on the ground beneath your hip joints. Curl your toes on the ground, and lift your buttocks up in the air. Straighten your legs, and push your arms against the ground and your heels toward the ground. Turn your feet slightly inward. Press your torso toward your thighs. You should feel a stretch from your back, through your hips and down in the back of your legs. Hold the stretch for five deep breaths, and crouch back down. Repeat the movement three more times.
Frog Squat
Place a basketball or a similar object in front of you near your feet. Stand on top a 3-foot long half-foam roller on your heels, and place your legs about shoulder-width apart. Raise your arms above your head, and bend forward to touch the ball. While pressing the ball with your hands, bring your hips down into a deep squat. Keep your chest up and your arms straight, pressing against the ball. Hold this position for three deep breaths to get adjusted. Raise your arms above your head, brace your abdominals and stand back up. Perform five to six deep squats for two to three sets.
Stride and Twist
Place your left foot on top of a platform that is as high as you upper thigh, such as a table, stool or a stack of aerobic steps. While keeping your right buttock tight and your right leg slightly bent, shift your weight toward the left foot. Turn your torso to your left, and place your right arm against the outer left knee. Bring your left arm out to the side for balance. Hold the stretch for two deep breaths, and turn your body back facing front. Perform five to eights twists per side. If one side is more challenging than the other side, perform an extra set on the weaker side until both sides feel even, physical therapist Gray Cook recommends, author of "Athletic Body in Balance."
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Athletic Body in Balance"; Gray Cook; 2003
