Lumbar Curve Exercises

Lordosis is the excessive curvature of the lower spine that is often caused by the excessive forward tilt of the pelvis. Swayback is the excessive extension at the lower part of the thoracic spine. These positions weaken the deep abdominal muscles and hips that support your posture and tighten the hip flexors and lower back. Lumbar curve exercises are a corrective exercise strategy to reduce the curvature and improve movement to prevent joint degeneration and faulty movement patterns, says physical therapist Christine Romani-Ruby, a contributing writer for IDEA Fitness Journal.

Causes and Benefits

Swayback is often caused by repetitive hyper-extension of the lower spine, such as doing backbends in ballet or gymnastics, while lordosis is often caused a distended belly caused by pregnancy or obesity that tilts the pelvis forward. Lumbar curve exercises address the cause of the abnormal curvature rather than just the curve itself. The exercise professional assesses movement patterns in your body, such as squatting and lunging, and your health history which can determine the cause of the postural deviation. Once the source is found, such as stiff ankles or hips, then the exercise professional recommends a series of exercises to correct movement patterns and muscle imbalances to reduce the lumbar spine curvature and to strengthen weakens muscle groups.

Standing Hip Extension Stretch

This exercise stretches the hip flexors, upper thighs and the surrounding connective tissues to elongate the torso that reduces the lumbar curvature. Stand with your left foot behind you, and tighten your left buttock with your left heel on the ground and without arching your lower back. Then lace your fingers and extend your arms in front of you. As you raise your arms over your head, exhale slowly and deeply so that your abdomen is pressed into your body cavity. Do this breathing pattern five to eight times for two to three sets. Switch your leg position between each set.

Bridging

Bridging extends your hips and stretches your hip flexors while strengthening your buttocks and deep abdominal muscles without placing excessive stress upon your lower spine. Lie on the ground on your back with your feet about hip-width apart on the ground. As you lift your buttocks off the ground as high as you can, keep your knees parallel to each other and your feet on the ground. Hold this position for two seconds, and lower your buttocks to the ground. Perform two to three sets of eight to 10 reps.

Supine Torso Rotation

Sometimes your torso and spine experience rotational imbalances in addition to the excessive lumbar curve, which causes back pain and stiffness when you bend or turn. This exercise increases your ability to rotate your torso independently of your pelvis. It can help you determine if one side of your body can turn more than the other side. Lie on the ground on your right side with your legs bent at 90 degrees. Put your hands together with your arms in front of your chest. As you turn your torso to your right and bring your arm over your head, press your knees together to avoid turning your torso. When you move your right hand close to the ground, you should feel a stretch radiating from your chest and anterior shoulder and one side of your back. Hold the stretch for one deep breath, and return to the starting position. Perform two to three sets of six to 10 reps per side.