lordosis prevention

  • Posted by a hidden member.
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    Mar 12, 2008 5:08 AM GMT
    Does anyone know of any good exercises to correct minor/prevent lordosis? I've just noticed that as I've been working out it my back seems to be curving towards lordosis and I want to counteract it before it gets worse. Thanks
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    Mar 12, 2008 7:43 AM GMT
    This is where your ab workout has to step up...specifically your lower abs. Talk to a trainer, or believe it or not, a Pilates coach, on lower abdominal exercises.

    Gym boys tend to focus on crunches for abs, but neglect pelvic exercises that work your lower abs.

    In the meantime I'll dig up articles that cover this. My best bud is a physical therapist AND Pilates coach, and I'll get her input.
  • NickoftheNort...

    Posts: 1416

    Mar 12, 2008 8:01 AM GMT
    Michael Mejia's Better Body Blueprint has some exercises for correcting lordosis; I'll look them up once I get home.
  • auryn

    Posts: 2061

    Mar 12, 2008 4:34 PM GMT
    In addition to what's already been said, look into massage and stretches for your Psoas and Illiacus muscles and massage for the lower back muscles. If you've got insurance, check into a good chiropractor who will go over x-rays to make sure that there is no degeneration in the disks in your lumbar vertebra.

    Also, go over your regimine with a professional to make sure that you're not neglecting muscles that help you stay out of lordosis.

    It's good that you're in tune with your body and taking care of this now. Too many people waste time and only get body care or pay attention to their bodies when things get really bad or when they need surgery.

  • NickoftheNort...

    Posts: 1416

    Mar 12, 2008 5:28 PM GMT
    Mejia recommends the following exercises (these are gathered from the first few results I got from Google searches):

    Pelvic titls
    Planks
    Hip flexor stretches
    Erector stretches
  • Kevin82

    Posts: 273

    Mar 12, 2008 6:12 PM GMT
    Years of gymnastics put me in the same position. Along with increased lordosis of the lumbar spine, one will also find increased kyphosis of the thoracic spine, rounded shoulder and forward head posture.

    I bought this a couple weeks back and it has helped me a lot.

    http://www.posturejac.com/posturejac/myweb.php?hls=10026
  • Posted by a hidden member.
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    Mar 14, 2008 3:42 AM GMT
    Thanks for all the replies, I'll take a look into it. Hopefully I can stop it before it gets too bad icon_razz.gif
  • Posted by a hidden member.
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    Jul 12, 2008 3:56 PM GMT
    Many people ignore their lower back (erector spinae), lower abs and the ancilliary muscles that help support the lumbar region of the spine. After an episode of spondylolisthesis and the accompanying nerve impingement, I underwent physiotherapy that were like gym sessions focused on the lower back and abs. Not heavy weights, but high endurance. 8 sets of 25 was the usual. I now do the exercises religiously.