Excessive lumbar lordosis, or an exaggerated inward curve of the lower back, can lead to discomfort and strain over time. To address this issue effectively, it’s essential to understand the role of the pelvis and lumbar spine in maintaining a neutral posture.
This blog post will guide you through foundational exercises to stabilize the upper body while preserving the lumbar spine’s neutral position.
Understanding Neutral Pelvis Position
Before starting any exercise, it’s crucial to teach the individual what a neutral pelvis position feels like. This creates a strong foundation for spinal alignment.
Wall vs. Floor for Feedback
When introducing lumbar stability exercises, both the wall and the floor offer excellent feedback. However:
- Floor Position:
Ideal for individuals with lower back pain due to reduced lumbar pressure. - Wall Position:
Suitable for those who are comfortable and ready for more upright challenges.
Engaging the Abdominal Region
Lying supine on the floor:
- Learn to engage the abdominal muscles while maintaining a neutral lumbar spine.
- Focus on spinal stabilization and proper curvature for effective posture.
Adding Upper Body Movement
Once pelvic neutrality and abdominal engagement are mastered:
- Shoulder Flexion:
Practice moving the arms overhead without compromising lumbar stability. - Quadruped Position:
Move to all fours, practicing single-arm flexion while maintaining a neutral spine. - Progressions:
- Bear Position
- Bear with Shoulder Touch
These exercises lay the groundwork for maintaining lumbar stability during standing activities and daily movements.
Conclusion
Upper body integration is a critical step toward resolving excessive lumbar lordosis. By mastering pelvic neutrality and core engagement, you can ensure stability in more dynamic positions, preparing you for everyday tasks with proper alignment.
Building Lower Body Strength Without Sacrificing Lumbar Stability