Lordosis

NoQuarter

So I have pretty bad lordosis. It's been there for a long time but I always thought it was just my natural posture until I recently realised that its just bad posture and can be corrected.

I have a desk job so sit a lot and I also sleep on my stomach and I think that may have something to do with it but it's the only way I feel comfortable sleeping.

Here is lordosis for those unaware:



I've read a good few articles on trying to correct it now but none are written in lay terms which is annoying. Does anyone have a simple article that describes it and describes what muscles need to be stretched and what muscles need to be worked and sets out some basic exercised to use?

My gym time during the week is limited so I really don't want to encroach on that so exercises that can be done at home in the evening would be ideal.

Also, does anyone have personal experience of lordosis and correcting it? Are there any places I can go for a short session with a professional to help correct it or is it simply a case of finding the right exercises/stretches and doing them??

Alf Veedersane

Stretching the hip flexors and the lower back muscles will help. Strengthening glutes and core will help.

Cat 'n' camel stretch and child's pose for lower back and the lunge type stretch for hip flexors, for example.

Take your pick of glute abd core exercises.

Though I'd be more inclined to drop into a physio to ascertain the exact cause and what to do to correct it.

DoYouEvenLift

Go to the best chiropractor you can near you, they'll advise you on how to go about fixing it. It will take consistent effort over a long period of time to correct your bad posture habits though but it'll be worth it when you're experiencing the positive results and have less aches and pains that come with stuff like this.

Alf Veedersane

DoYouEvenLift wrote: »

Go to the best chiropractor you can near you

Physio before chiropractor, imo.

jlm29

Alf Veedersane wrote: »

Physio before chiropractor, imo.

Exactly!
As alf said... Stretch hip flexors, stretch trunk extensors (erector spinae and QL).
Then strengthen your abs, hams and gluts

NoQuarter

Alf Veedersane wrote: »

Stretching the hip flexors and the lower back muscles will help. Strengthening glutes and core will help.

Cat 'n' camel stretch and child's pose for lower back and the lunge type stretch for hip flexors, for example.

Take your pick of glute abd core exercises.

Though I'd be more inclined to drop into a physio to ascertain the exact cause and what to do to correct it.

Thanks, this is what I've read in the articles but haven't a clue how to stretch the hip flexors etc. I think I need a dumbed-down article with diagrams!!

Anyone have any physio recommendations? I work around the leeson st area. My only experience of a physio before was a knee problem years ago and that was lying on a bed. I'd prefer to do a session in a private gym where I am shown the stretches and examined that way. Is that how it works?

NoQuarter

jlm29 wrote: »

Exactly!
As alf said... Stretch hip flexors, stretch trunk extensors (erector spinae and QL).

Again, this is all pretty much double dutch to me. This is my real problem, like I have read the articles that say this, I just don't know what they mean.

Alf Veedersane

NoQuarter wrote: »

Thanks, this is what I've read in the articles but haven't a clue how to stretch the hip flexors etc. I think I need a dumbed-down article with diagrams!!

Anyone have any physio recommendations? I work around the leeson st area. My only experience of a physio before was a knee problem years ago and that was lying on a bed. I'd prefer to do a session in a private gym where I am shown the stretches and examined that way. Is that how it works?

I'm not being facetious but a google search of a hip flexor lunge stretch will show you faiurly quickly. You've probably done one but not called it that name.

The only physio I've used is Pearse Street Physio. They'll do a certain amount on the table, if needs be but when I had my back problems they went through all the exercises I needed to do, showing me what I needed to do and got me to demonstrate so that they could see I understood what I needed to do.

Went through a movement screen at the start as well to assess problems through my movement.

Duck's hoop

Mine are so bad simple prone lying can be a problem. Also obliques will prob be tight as well as lower abs.

As said cat and camel for lumbar but strengthening pelvic floor (it's not just for the ladies) and core should help.

And avoid sitting so much.

NoQuarter

Duck's hoop wrote: »

And avoid sitting so much.

That would unfortunately involve not going to work! I do very long hours at a desk, its a nightmare!

I think then the best thing to do is go to a physio and get them to have a look. If anyone has any recommendations I would appreciate it!

I had googled some of the exercises but a lot of the articles had conflicting advice and even in this thread, someone has said my bliques and lower abs may be tight, but my understanding would be that my obliques and lower abs would be underworked and my lower back is what's tight!

It just gets frustrating when there is conflicting advice!

Alf Veedersane

Based on experience, Pearse St Physio.

Just remembered, when they give you exercises, you'll get videos of the exercises in case you forget

I don't know anything about the rest of it to be able to give recommendations, but if it's possible to keep getting up from your desk at least once an hour to go get water or make tea or go to the bathroom or walk up and down the stairs or whatever, that should help a bit
I think it's generally recommended
Good for clearing the head also

Duck's hoop

NoQuarter wrote: »

my bliques and lower abs may be tight, but my understanding would be that my obliques and lower abs would be underworked and my lower back is what's tight!

It just gets frustrating when there is conflicting advice!

A muscle can be short 'tight' and underworked. You need to loosen up that whole area really. Which can take some time.

Palinpropism

OP, If it isn't giving you any trouble, you may be self diagnosing something that isn't there? Just something to think about.

NoQuarter

Palinpropism wrote: »

OP, If it isn't giving you any trouble, you may be self diagnosing something that isn't there? Just something to think about.

It actually isn't giving me any trouble. I get the odd stiff back and sore lower back but that could just be from the squatting/deadlifting.

But I definitely do have lordosis, I'd be sitting at 11%bf and look like I have a big beer belly sometimes. I also feel I can "sit into" myself if that makes sense. I can kind of adopt a bad posture position when standing and it feels comfortable, almost like the spine is resting on itself. Slouching for lack of a better description. This is a preventative measure I'm going to take here and I have a gut feeling there will be a big benefit to it.

I'll check out Pearse St (and the videos will help!!) and if anyone can recommend anywhere around leeson st/stephens green that would be great as I could go during lunch!

thehamo

If you're around leason st area, id be right in saying you're close to Fitzwilliam square? If so give the lads a Functional Fitness Ireland a shout they should fix ya rightly.

NoQuarter

thehamo wrote: »

If you're around leason st area, id be right in saying you're close to Fitzwilliam square? If so give the lads a Functional Fitness Ireland a shout they should fix ya rightly.

Functional training Ireland, is that them? I had actually passed that by a few times and wondered about it, i'll give it a look thanks!

Bongalongherb

NoQuarter wrote: »

It actually isn't giving me any trouble. I get the odd stiff back and sore lower back but that could just be from the squatting/deadlifting.

But I definitely do have lordosis, I'd be sitting at 11%bf and look like I have a big beer belly sometimes. I also feel I can "sit into" myself if that makes sense. I can kind of adopt a bad posture position when standing and it feels comfortable, almost like the spine is resting on itself. Slouching for lack of a better description. This is a preventative measure I'm going to take here and I have a gut feeling there will be a big benefit to it.

I'll check out Pearse St (and the videos will help!!) and if anyone can recommend anywhere around leeson st/stephens green that would be great as I could go during lunch!

These are your problems right here.

You need to be constantly aware of your posture. Sit with your head and back/spine balanced and not slouched forward. It will feel strange at first, but be aware of this all the time while sitting and you will get used to this new position.

Never allow yourself to sit into yourself. If you feel like you are about to do this, just fix posture straight again, keep the spine straight and neck back. After a week or 2 your body will adjust to this new straight posture. When you slouch while sitting you will appear to have a belly, but this is because you are not allowing the stomach muscles to keep your spine straight.

Strengthening the stomach muscles is a big key in all of this, you need to build those stomach muscles up big-time, and this will help hugely.

Also daily stretching exercises tipping your toes while not bending the legs will build-up the lower-back muscles, and also use the tipping-toes stretching with both hands on each individual foot as this will help to build-up the lower-side muscles as well.

The main point in all of this is to be constantly aware of when you start to slouch while sitting, (old habits are hard to break) You need to amplify your awareness to this at all times, and your body will adjust to this new posture/seating correction. After two weeks of determination and focus regarding this new posture, it will be easier from then on. you should see improvements in around 3/4 weeks if all is done constantly.

PS: Never use your hands to get up from a seat, just use your legs. Always remember to gently hold in the stomach while sitting at all times because constantly doing this will come naturally after a few days and will form a habit and this is good. Don't let those stomach muscles relax ever. Sleep on your sides or back, do not allow yourself to sleep on your chest, especially if your mattress is a few years old. To be honest a new hard mattress will help very much as well.

DoYouEvenLift

Maybe it's APT? This can cause the beer belly effect you described. It's easy to fix as well, just takes time

Hanley

DoYouEvenLift wrote: »

Maybe it's APT? This can cause the beer belly effect you described. It's easy to fix as well, just takes time

It's basically the same thing.

thehamo

Sorry yeah FTI. Good bunch of lads very knowledgeable

NoQuarter

Bongalongherb wrote: »

...

Great post, nicely broken down for me. You're right, its a struggle to maintain posture at the moment but I know it has to be done. I am constantly correcting myself the last few days so I'm determined to be more focussed. Sitting at a desk I have a tendency to hunch over the computer screen. In fact my posture is so bad I genuinely cant tell where a neutral posture is because it doesn't feel "normal" or neutral to me. But I'll keep trying. If I stand flat back against a wall my brain cant even comprehend what's going on it's so bad.

The one big problem I'm going to have here is trying to sleep on my back or sides. I always sleep on my stomach and would feel unnatural any other way but maybe it's just a habit that needs to be broken.

DoYouEvenLift wrote: »

Maybe it's APT? This can cause the beer belly effect you described. It's easy to fix as well, just takes time

Yes, exactly. My understanding is that it is the same as lordosis. Maybe on a more technical level it isn't but my problem is either or. Have you any advice on fixing it?

NoQuarter

I do look dead sexy with my squat bum though.... :pac:

Bongalongherb

The main thing is that you are aware of the problem, so that's a start. It won't be anything easy constantly trying to correct your sitting and standing position, but it has to be done, simple as that or it will cause more problems as the years go by, and can be very painful when walking.

If you are finding it too difficult to do these exercises on a daily basis, I would advise you to seek expert advice with a back specialist. It's actually not that hard to change sleeping positions. Every time you forget and go to turn on your belly just turn to your side left or right and after a few nights you will get used to this new sleeping position. It just takes a little time to adjust to the change.

Like I said earlier, just use your stomach muscles at all time while sitting and do not crouch forward. You will have to break that habit or you will just be wasting your time. It gets easier over time. Do many stomach exercises as this will benefit you in a big way. It will take months of abdominal muscle exercises but you will see the difference, you just have to be tough and stick it out every single day.

One other good exercise you can try is this one... get a small chair that has no back-rest and put it against a flat wall and sit with your back tightly to the wall with your posture as straight as you can while the back of your head is against the wall as well and then stand up slowly keeping your posture straight and sit back down. Do this as many times as you can. It might get a bit sore doing this after a few goes but it helps in straightening the spine.

kevpants

I've had quite a lot of success in fixing mine in the last few years. There's a lot to be said for shysio or chiropractor work. I personally had great success with an osteo.

The big thing though is to become aware of your tendency to lean back into a lordotic position. Particularly while standing or "strolling". My god strolling is the enemy of people with anterior pelvic tilt.

My two mental queues are to make sure my hips are rolled forward (think dog trying to hump something) and that I can tighten my abs while walking or standing. If I cant I know they're stretched and I've gone all lordotic.

As far as squats and deadlifts go, you need to disregard all of the advice about arching your back or maintaining lower back curve, you'll do this by default. You'll probably need to roll your hips forward or you'll be way to arched in the lower back and it will give way well before your legs.

Also never, ever, ever do any kind of lower back strengthening exercises. It's strong enough! Pull throughs or hyperextensions are the equivalent of pouring fuel on a fire. Keep away!

DoYouEvenLift

NoQuarter wrote: »

Great post, nicely broken down for me. You're right, its a struggle to maintain posture at the moment but I know it has to be done. I am constantly correcting myself the last few days so I'm determined to be more focussed. Sitting at a desk I have a tendency to hunch over the computer screen. In fact my posture is so bad I genuinely cant tell where a neutral posture is because it doesn't feel "normal" or neutral to me. But I'll keep trying. If I stand flat back against a wall my brain cant even comprehend what's going on it's so bad.

The one big problem I'm going to have here is trying to sleep on my back or sides. I always sleep on my stomach and would feel unnatural any other way but maybe it's just a habit that needs to be broken.



Yes, exactly. My understanding is that it is the same as lordosis. Maybe on a more technical level it isn't but my problem is either or. Have you any advice on fixing it?

This is a decent guide I used as a starting point, I would still suggest going to a proper professional as well but things like this are good to keep it on your mind and help you stay aware of it


http://forum.bodybuilding.com/showthread.php?t=130876763