Advice on Exercises

rubyred

I have a lordotic back – a pretty severe lordosis of my spine – which results in crazy back pain, my butt sticking out and my gut sticking out making me look pregnant. I’ve been to a physio on and off for years and find that pilates is a great help.

Last night I attended a different pilates class and, while I was doing the plank / bridge (my back just will not go straight and its fairly obvious when I’m in that position), the instructor told me that a lot of my lordosis could be due to a muscle imbalance.

He said that my pelvis is tilted excessively which is caused by a muscle imbalance between the muscles that create anterior tilt (psoas, quads, adductors, and lumbar extensors) and the muscles that create posterior pelvic tilt (glutes, hamstrings, obliques, and rectus abdominus).

He said I need to do exercises that lengthen some the muscles and strengthen the balancing muscles. But that means nothing to me!! He just said that I should stretch my hamstrings.

I’m not sure what the difference is between lengthening a muscle and strengthening a muscle. Does anyone have any examples of exercises I can do in my gym that do this?

I do lots of squats and lunges etc which I know do something (strengthen or lengthen?) for my butt and thighs. I also do core work but mainly through pilates. I also do lat pulldowns and the other exercise where you pull the bar down behind your head instead of in front which I presumed was for my back/shoulder blades.

Attachment "Lordosis 1" is a diagram of what my back looks like.

lordosis1.jpg

lordosis 3.gif

Attachment "Lordosis 3" is a diagram outlining what I think the pilates instructor was trying to say.

d'Oracle

This one seems borderline, it could be seen as medicalish.
I have had such problems recently.

However:
http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/


Its important to stretch the HipFlexors (i.e. the muscles at the top of your thigh) and your lower back. As these will be the muscles that activate to pull your spine into the exaggerated curve.

It strikes me that if Lordosis is a problem, then hamstring stretching might not be the most important thing to do.

It may be worth seeing an Osteopath to help with this. They will do some mobility and alignment work to help on your way. Probably your best option.

rubyred

d'Oracle wrote: »

This one seems borderline, it could be seen as medicalish.
.

Sorry if it seems like a medical question. I'm not looking for medical advice, I've seen physiotherapists and chiropractors for years and had xrays etc. I was always told that core work (such as pilates) was the only thing to do to "strengthen my back" which would alleviate my symptoms.

I'm only asking about other exercises now because of what the instructor said and my research today. I mainly want to make sure that the exercises I am currently doing during my gym routine aren't doing the opposite of what I want them to - if that makes sense. i.e. am I strengthening the correct muscles and lengthening the opposite one?

Yapamillias

As D'Oracle said hip flexor stretches are number 1.

Your glutes are going to be elongated and weak. So do birddogs (they use them a lot in pilates classes for glute activation and core strength)

Hamstrings are elongated and weak so strengthen your hamstrings using the machine (prone hamstring curl)...after a while progress onto standing exercises

Plank is good for core strength and strengthening lower back.

And lucky for you your abs are elongated, so ab crunches will help strengthen those abs.

Its not quite a medical problem...its muscular. Stretch 3 times daily and you will notice improvements after a month or so.

d'Oracle

rubyred wrote: »

Sorry if it seems like a medical question. I'm not looking for medical advice, I've seen physiotherapists and chiropractors for years and had xrays etc. I was always told that core work (such as pilates) was the only thing to do to "strengthen my back" which would alleviate my symptoms.

I'm only asking about other exercises now because of what the instructor said and my research today. I mainly want to make sure that the exercises I am currently doing during my gym routine aren't doing the opposite of what I want them to - if that makes sense. i.e. am I strengthening the correct muscles and lengthening the opposite one?

You can't lengthen muscles, but you can increase their flexibility and improve the movement in a joint.
The link I posted is good for it, Stretch the muscles which are tight and strengthen the muscles that are weak.

I would personally advise (with respect to chiropractors and Physios) that you see a good osteopath. I went to Chairos for years and the problem was only pointed out to me by an osteo. It might be worth finding a trainer who understands the problem.

I have spoken with a few osteos and trainers in the last couple of months and here is what I got. It might be worth finding a trainer who understands the problem.

1) Stretch lower back and Hip flexors. (Top-front of thighs).
2) Strengthen, Hamstrings and abs.
3) Activate Glutes. (butt muscles.)

Lunge Stretches for HFs.
Knees to chest and Reverse crunch for lower back and abs.
http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/

I'm sure some of the coaches etc on here could give you better advice.

rubyred

Thanks - that's exactly what I was looking for. I actually know most of those exercises - I just didn't know which exercises targeted which exact muscle. I'll give them a try for a few weeks and see if I notice a difference.

rubyred

Yapamillias wrote: »

And lucky for you your abs are elongated, so ab crunches will help strengthen those abs.
.

Lucky me!! Ab crunches are the one thing that I detest - I have to confess that I do them at the start of my gym routine otherwise I find that I work my way round to the door by the end of my workout and don't bother!

Yapamillias

rubyred wrote: »

Lucky me!! Ab crunches are the one thing that I detest - I have to confess that I do them at the start of my gym routine otherwise I find that I work my way round to the door by the end of my workout and don't bother!

I was only messing with ya, not many people like doing them but they will help you in the long run, try doing them at the end of the session as well. Good luck

d'Oracle

rubyred wrote: »

Lucky me!! Ab crunches are the one thing that I detest - I have to confess that I do them at the start of my gym routine otherwise I find that I work my way round to the door by the end of my workout and don't bother!

Click the link in my previous post. It is work safe.
A reverse crunch is a much better exercise in your situation.
It is better for your hip flexors, will work your abs stretch your lower back and are much less detestable than regular crunches.

rubyred

d'Oracle wrote: »

Click the link in my previous post. It is work safe.
A reverse crunch is a much better exercise in your situation.
It is better for your hip flexors, will work your abs stretch your lower back and are much less detestable than regular crunches.

Thanks.

Actually looking forward to the gym tonight to try out your suggestions.

Might look into seeing an osteopath too - hadn't actually thought of seeing one of them.