Lordosis is a postural deviation, where the lower spine is hyperextended, causing the abdomen to protrude and the buttocks to lift up. This is often caused by the excessive forward tilt of the pelvis and is common among pregnant women and men with large bellies. Corrective exercise training can help you reduce the lower spine curvature, focusing on the cause of lordosis rather than the symptoms themselves, says fitness professional Anthony Carey, author of "Pain-Free Program." If you suspect you have lordosis, consult a physician before beginning a corrective regimen.
TVA Draw-In
This exercise strengthens your abdominal breathing muscles that are often weakened by lordosis. It also alleviates pressure in your lower spine and pelvis. Kneel on the ground on your hands and knees with your knees below your hip joints. Keep your head in alignment with your spine and pelvis. Inhale deeply through your nose and expand your belly toward the ground without moving your spine. Hold your breath for two seconds and exhale through your mouth slowly, pushing in your belly. Perform two sets of 15 to 20 reps.
Kneeling Ankle Squeeze
This exercise strengthens your buttocks and keeps your posture upright. Kneel on the ground on both knees and put a yoga block or a 1-foot long foam roller between your ankles. Squeeze your ankles together for three seconds to tighten your buttocks. Tuck your tailbone beneath you as do this while maintaining an upright posture. Perform two to three sets of 10 to 12 reps.
Kneeling Hip Flexors Stretch
Tight hip flexors and weak buttocks also can cause lordosis. Stretching your hip flexors and strengthening your buttocks can reduce back pain associated with lordosis. Kneel on the ground on your left knee and put your right foot in front of you with your right leg bent at 90 degrees. Raise your left arm over your head and shift your weight toward your right foot. Tighten your left buttock and you should feel a stretch in your left hip flexors. Hold the stretch for five to six deep breaths. Repeat the stretch on the opposite side.
Overhead Squat
This squat strengthens your buttocks and requires you to stabilize your spine and abdominal muscles to keep your torso upright. Stand with your legs shoulders width apart and raise your arms over your head without leaning your torso back. Inhale and squat as low as you can without leaning your torso excessively forward. Keep your knees and feet forward. Exhale and stand without sticking your buttocks up. Perform two to three sets of 10 reps.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
