Lordosis is a common cause of back pain amongst people, who spend many hours sitting or working behind a computer, and also a leading cause of protruding gut amongst lifters. It is a common cause of back pain amongst people, who spend many hours sitting or working behind a computer, and also a leading cause of protruding gut amongst lifters.
Prevention of Lordosis
The two main causes of lordosis is lack of exercise, excess body-fat or obesity. When we sit a lot continuously, our hip flexors tend to shorten; as a result it pulls the pelvis forward. In the same way, excess fat of the belly will pull the pelvis to the front, and it also makes the pelvis tilt.
The answer is relatively easy:
1. Reduce the belly fat: Eat healthy and less oily and fatty foods, less carbohydrates, more whole foods (beef, fish, chicken, veggies and fruits) and reduce soda. After consultation with orthopedic, combine the aforesaid diet with StrongLifts 5x5, 3 times a week to boost metabolism and gain muscle, while losing fat and strengthening the abs.
2. Stretch Hip Flexors muscles: Routine exercises like "the warrior lunge" with stretch for sets of 15 seconds will stretch the muscles that got tightened from sitting.
3. Stretch the Upper body: Lordosis is almost always combines with slump shoulders, and that needs to be corrected too. A resistance band can prove helpful; with daily "shoulder dislocations" exercise for 3 sets of 10 reps.
4. Squat (Bend) correctly: One should be careful during bending. Bending forward (such as touching the toes) can weaken the back's supporting arrangement, and lead to further damage.
5. Stretch frequently: When sitting on chair, place the arms over the head and press the upper back against chair. Straighten the legs so that the upper back being completely extended.
6. Gluteal muscle exercise: Exercise is required to strengthen your gluteal muscle.
7. Maintain correct body weight: Excess fat or Obesity, especially in the abdomen region can causes lordosis.
8. Sit in the correct posture: With the consultation of an orthopedic, one should know the correct posture to sit in order to avoid back pain and prevent hyperlordosis. Also during long hours of continuous sitting on chair, one should give breaks by walking for some time.
If lordosis has arisen because of some other disease, like discitis, kyphosis, osteoporosis and spondylolisthesis, it needs to be treated first, in order to correct lordosis.
Treatment of Lordosis
Lordosis can be treated non-surgically through rehabilitation exercises. Many different exercise techniques are there to achieve this correction. When these exercises are done correctly, it may reduce symptoms of Lordosis in 3-6 months. Chiropractors and some physical therapists are some of the practitioners who assist in such rehab treatment, but it is not very common.
Treatment of lordosis or swayback of the lower back begins by strengthening the hip extensors, which are located at the back of thigh, and by stretching the hip flexors (muscle that bends a joint or limb when it is contracted) located at the front of the thigh.
The muscles at front and back of the thighs can rotate the pelvis forward or backward being in a standing position, because they can put force on the ground through legs and feet.
Importance is given to the abdominal muscles to maintain a neutral spine position. The abdominal muscles prevent lordosis by pushing the internal body organs against the spine, hence lessening the lumbar curvature; but they are not much helpful in standing position.
See also- Lordosis: Causes and Treament