Lumbar hyperlordosis, also known as lordosis, occurs when the lower back arch in the lumbar area is too deep. Lordosis can be treated on its own by doing stretching exercises and some movements to strengthen your back and hips so you can maintain good posture. In addition, take preventive measures to treat lordosis continuously. If these complaints trigger severe pain or interfere with daily activities, see a health professional for consultation.
Step
Method 1 of 3: Performing Corrective Moves
Step 1. Do a plank posture for 5-10 seconds to strengthen your back
Lie facedown on the floor supporting your body with your forearms and toes. Make sure the soles of your feet are parallel to each other. Lift your hips off the floor while straightening your neck so that your body forms a straight line from head to heels and hold this position for 5-10 seconds. Do this movement 8-10 times.
- If you can't do plank posture while straightening your knees, slowly lower your knees to the floor. Use your knees to stabilize your body, not to lean on it. Activate your core while defending.
- Plank posture is useful for strengthening the core and lower back muscles that function to straighten the back.
Step 2. Stretch your hip flexor muscles for 15 seconds
Stand straight while straightening your spine and holding your hips. Step your right foot forward while bending your right knee and pointing both feet forward. Straighten your left leg and activate your glutes. Lower the body while resting on the right leg until the left leg is stretched, but there is no pain.
- Hold for 15 seconds and stretch to balance both legs. Do this exercise 3-5 times a day or when your hips feel sore.
- Stretching should make the muscle feel elongated, but not painful. Stop stretching if the muscle feels sore.
- Good posture can overcome the lordosis bit by bit. This exercise is useful for flexing the hips which is useful for improving posture.
Step 3. Do the bridge posture 1-2 sets 10 times per set for strengthen core muscles.
Start the exercise by lying on your back, bending your knees and placing your feet on the floor. Straighten your arms at your sides with your palms facing down. Lift the buttocks as high as possible. Keep your arms, shoulders, and neck touching the floor.
- Once your buttocks are lifted, hold on for 5-10 seconds, then slowly lower back to the floor. Repeat this movement after resting 5-10 seconds.
- Take time to straighten your body before doing the bridge posture. Stop exercising immediately if your neck, shoulders, or lower back feel sore, stiff, or feel pinched.
Step 4. Perform crunches by contracting your abdominal muscles to strengthen your core muscles
Lie on your back with your knees bent and your feet on the floor. Lift your upper body off the floor toward your knees using core strength. You don't have to do sit ups until you're seated, but your head and shoulders should be off the floor.
- Do crunches 2-3 sets of 10 times per set. Rest for 30-60 seconds between sets.
- Take time to consult a doctor or physical therapist before treating lordosis by doing crunches.
- When lifting your body off the floor, don't rely on your neck muscles or lift your head and lengthen your neck. Besides being ineffective, pulling the neck too hard can cause injury.
Step 5. Hold the child's posture for 30 seconds to flex the hips
Sit cross-legged on a carpeted floor or use a yoga mat. Spread your knees apart and lower your body and head as close to the floor as possible while straightening your back. Straighten your arms over your head to stretch your back.
- The child's posture is a posture for resting. If you feel comfortable, do the child's posture for 2 minutes if the hips feel stiff.
- The child's posture should not stretch the muscles intensely. Sit back slowly if you feel uncomfortable doing the child's posture.
Method 2 of 3: Preventing Lordosis from Getting Worse
Step 1. Take a non-steroidal anti-inflammatory drug (NSAID) to treat swelling
NSAIDs, such as aspirin, ibuprofen, and naproxen are useful in treating swelling that exacerbates lordosis and the pain it causes. Take the medicine according to the directions on the package or as advised by your doctor.
Make sure you consult with your doctor before taking any medication, including over-the-counter drugs
Step 2. Wear shoes with arch support
High heels and shoes with flat insoles are not the right shoes for maintaining good posture. Therefore, buy shoes with an insole that supports the curve of the foot so that your body remains straight without leaning your buttocks back.
- If your feet are flat or have a very deep arch, we recommend ordering shoes with insoles or wearing orthotics according to the arch of the foot. Ask a doctor for a referral to consult a podiatrist or find information about the right shoes by asking a professional salesperson at a shoe store.
- Purchase shoes with foot support at certain shoe stores in malls or through websites.
Step 3. Get in the habit of maintaining good posture when standing by pointing your tailbone toward the floor
Don't let the tailbone point back when standing. Divide your weight evenly on the soles of your feet and press your heels into the floor. Keep your back straight so that your ribs are away from your hips.
- You need to practice for some time until your posture improves. During your daily activities, make it a habit to sit or stand while maintaining good posture, but don't despair if your posture hasn't improved when you first started practicing.
- To improve your posture, imagine that a weight placed on the back of your feet presses the soles of your feet into the floor and the balloon at the top of your head pulls you up.
- Look at your body in the mirror. Make sure your shoulders are the same height and your tailbone is perpendicular to the floor.
Step 4. Get used to sitting upright while resting on both cheeks buttocks equally
To improve sitting posture, evenly distribute your weight on your two sitting bones, straighten your back, and lower your shoulders toward your hips. Activate your lower abdominal muscles so that you can straighten your spine.
As much as possible, do not sit while resting on one cheek of the buttocks or on your lap
Method 3 of 3: Undergoing Medical Therapy
Step 1. See a doctor to find out why you have hyperlordosis
This step helps you get the right treatment because lordosis must be treated according to the cause. Usually, the doctor will ask you to undergo an examination, such as an X-ray, CT scan, or MRI so that he can determine the cause. See your doctor to find out why you have lordosis and discuss the best treatment. Lordosis is usually caused by the following:
- Posture lordosis occurs when the sufferer lifts very heavy weights in front of the body.
- Traumatic lordosis is caused by a fracture in the connective tissue of the vertebrae.
- Postoperative lordosis is caused by a laminectomy (surgery to separate or remove part of the spinal ring to remove the bony pad pressing on the nerves).
- Muscular nerve tissue lordosis is caused by various disorders of the muscle nerve tissue.
- Lordosis that triggers hip stiffness occurs due to contraction and shortening of muscles, tendons, or other tissues in the hip joint.
- Lordosis during pregnancy occurs because the size of the fetus is greater than the capacity of the uterus.
Step 2. See a physical therapist to work on weak back muscle groups
After knowing the cause of lordosis, consult a physical therapist to determine the appropriate therapy. He is able to explain how to do back muscle strengthening exercises and address specific causes of lordosis.
For example, you may need to do lower back strengthening exercises if you have lordosis from lifting too much weight in front of your body, while lordosis due to hip joint problems should be treated by exercising your hip muscles. A physical therapist can explain the exercises you need
Step 3. See a doctor to ask about surgery to treat severe lordosis
Surgery may be a treatment option if the lordosis causes nerve tissue problems. Ask your doctor whether you should have surgery if lordosis causes leg or lower back pain (pain radiating to other parts of the body), numbness, tingling, weakness, or back pain that interferes with daily activities.
- If you need spine surgery, your doctor will refer you to a surgeon who specializes in surgery. Furthermore, the surgeon will conduct an evaluation before determining the most appropriate solution for you.
- Spinal surgery is usually followed by physiotherapy to speed up recovery.
