What is Lumbar Lordosis?
Lumbar Lordosis is a precondition where there is an increased inner curve of the lumbar spine . commonly a human prickle display some amount of lordosis , but if it increases then it poses a problem for the individual . Lordosis is also known as “ swayback . ”
prior pelvic tilt is the major factor of lumbar lordosis . Due to increased curvature of the lumbar spine , lower back puts more pressure on the entire back and this lead to poor motility of the back andlower back pain . It is necessary to keep the bend of the spine in their proper position .
The common factors for lumbar lordosis are squiffy pelvic girdle flexor muscle , weak Congress of Racial Equality muscle , weak gluteal muscles , poor bod during employment , etc . The normal bender of the lumbar spine should be approx 30 to 35 degrees while stomach .
Also Read : What is Lordosis ? Its Causes , Symptoms , Treatment , Exercises
Lordosis Exercises
The selection of lordosis practice session are base on the instability and weakness of the muscle present in your spine . It is very important to turn to the special musculus that directly correlate with increased lordosis .
5 Simple Corrective Exercises For Lumbar Lordosis:
Stretches Of Hip Flexor
Due to tightness of hip flexor , the opposite groups of muscles ( gluteal muscle ) become frail and it affect the pelvic alignment . It is important to stretch your coxa flexor for keep right alignment of pelvic and to avoid lumbar hollow-back . Hip flexor muscle can be stretched manually in standing position , bend your knee and hold on to your mortise joint . When you pull your stage back , angle your pelvic forward . Hold the stretch position for 25 to 30 seconds . Please name to the image to see how this stretch is performed .
Lower Back Muscle Stretches
It is of import to extend your back muscle to detached from lumbar hollow-back . lie down down on the floor on your back , extract your knees lento into your pectus as shew in the image . Inhale with cryptical breath , when you are performing the exercising . book the view for 30 to 50 seconds .
Abdominal Crunch
Abdominal muscles also play an authoritative character to maintain your posture . Abdominal muscles beef up exercises help in strengthening the prickle and reduce the inbound curved shape . Lie down on the storey facing the ceiling and put your foot on the floor . Tilt your pelvic back by push your lower back into the base . Then lift your torso off the flooring to 30 degrees angle , support your neck with your hands . And add up back slowly to the starting spot . Repeat this workout 10 time .
Oblique Crunch
Lie down the story on your back with knees bent and keep feet flat on the level . Drop your legs to the left over side easy and let your knee rest near the floor . Keep your fingertip to the side of your nous behind your ears . promote down your low back into the floor and hold . Then tardily curl up that both your berm lift off the floor a few in . Hold the position for 5 seconds and pass to the start position . Repeat this exercise for 10 - 15 times . Do the same on the other side .
Hip Extension In The Supine Position (Bridge)
Lay down your back on the floor facing your brass upward with the flexion of knees . Keep your feet prostrate on the floor and asunder from each other . Squeeze your gluteus and do svelte posterior pelvic tilts to make your lower back flatten . Then lift your hip upwards as much you may with squeezing of your gluteus muscles . Hold the emplacement for 10 - 15 seconds and refund to the starting position . duplicate 20 times a twenty-four hour period .
Tips To Help Prevention of Lumbar Lordosis:
article On Other Postural Deformities :
