If you’re looking for 3 key movements on how to fix lordosis at home, then make sure to read this blog post as I will firstly share what Lordosis is, causes of lordosis, symptoms, diagnosing, and 3 key movement to fix it and live a pain-free life.
Many people are recognized with lordosis which is an excess curvature of the lower spine. This condition can be caused by several factors, including genetics and injury. However, many people can improve their lordosis through regular movement done daily at the comfort of their home.
What is lordosis?
Lower crossed syndrome or Lordosis, is a condition in which the spine curves inward, leading to a loss of height and an appearance of excessive curvature in the lower back.
There are several ways to fix lordosis. One common approach is to perform corrective movements that stretch the back muscles and strengthen the Anterior core.
Causes of lordosis:
There are many different causes of lordosis, but the most common is a lack of flexibility in the spine. This can be caused by various injuries or age-related changes. Other causes include obesity, pregnancy, genetics, and bad posture.
A simple test you could do to see if your have lordosis is to lie on the floor in a supine position and slide your hand under your lower back. You must be able to slide your hand with a little space to spare. IF you see there is extra space it means you may have lordosis.
Symptoms of lordosis:
If you have lordosis, you may experience several symptoms. These can include a feeling of sitting too low in your chair, difficulty breathing, and a general feeling of discomfort and pain as your muscles are getting pulled in different directions.
If you are experiencing back pain, you may be suffering from lordosis. Lordosis is a condition in which the spine curves inward, causing the lower back to curve forward. This can cause pain and discomfort in the lower back and neck. There are a few different ways to diagnose lordosis, but the most common is a spinal X-ray or a simple posture check at home like previously mentioned.
Movements to corrects Lordosis at Home:
Fixing lordosis isn’t as easy as just popping a pill. You need to create an overall healthy lifestyle and exercise routine that can help correct the issue. Exercises for lordosis can improve your posture and core strength, which in turn will help decrease your risk of developing more severe lordosis. Here are 3 suggested movements to help with your lordosis:
- Hip Flexor Stretch: Great movement to stretch your hip flexors
– Get down to a lunge position with your place your hands behind your neck or raise them towards the ceiling.
– Tilt your pelvis backwards (flat back) in order feel a better stretch on your hip flexors.
– If you need a better stretch you can place your front foot on a 20 cm step.
- Supine Hip extension: This is a foundational movement to strengthen your glutes and hamstrings.
– Lie flat on your back with knees bent so that thighs are parallel to the floor and arms at sides.
– Press heels into ground while lifting torso up off mat until hips reach chest level (lower abdomen should rest on heels).
– Hold position for two seconds before lowering back down onto mat.
(Make sure to keep a posterior pelvic tilt throughout the movement in order to get the best results).
- Dead bug: This is one of my favorite movements to strengthen the deep core musculature.
– lie down in a supine position with your hands above your shoulders and knees bent at a 90-degree angle.
– Flex your abs while trying to keep your lower back attached to the floor.
– Extend right leg and opposite hand as shown in the video. Make sure to perform the movement slowly and push your lower back to the ground while performing the movement.
Of course, there is no one-size-fits-all approach to fixing lordosis. However, by following these 3 movements you can start working towards a better posture.
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Lordosis is one of the most common posture misalignments which is recognized by an excessive curvature of the lower spine leading to pain and discomfort in the body.
There are many causes leading to lordosis but the most common is a lack of flexibility in the spine.
You can easily do a test at home to see if you have lordosis.
Make sure to check with a physiotherapist or a specialist before you start any corrective program.