How to fix Hyperlordosis(Arched Back)

Your lower back is curved inward to a small degree, with your spine sloping like an “S” form. When your lumbar spine has an excessive arch, it becomes a dangerous condition known as hyperlordosis. Have you noticed that your lower back’s arch forces your tummy to protrude forward? If you don’t already suffer from back pain, it might cause it to you in the future. A person with an exaggerated inward curve in their lower spine would have an outward bend in the upper spine, causing their shoulders to hunch forward and the chest to collapse inward.

Hyperlordosis must be addressed if you want to avoid back discomfort and obtain good posture and skeletal alignment. Fortunately, it is a correctable disease that may be treated by adopting healthy habits and exercises. Continue reading to know more about the causes of hyperlordosis, how to identify it, and what you can do if you have it.

Why is Hyperlordosis(Arched Back) a Problem?

When your spine is excessively curved and doesn’t achieve the length it was designed to have, you get muscular compression, joint, and spinal disk compression. This causes discomfort and raises the risk of spinal problems and joint deterioration over time. Hyperlordosis leads to hunching in your upper back to compensate for the exaggerated curvature of your lower spine. In addition to poor posture, this may induce upper back, neck, and shoulder discomfort, even headaches or migraines. Because of the cascading consequences of hyperlordosis, detecting it early and stopping it from developing is critical to avoiding a variety of issues that it causes.

How do you detect Hyperlordosis?

It’s quite simple to determine if you have hyperlordosis. Keep in mind that hyperlordosis can take many forms and degrees of severity. Obviously, the more sharply your spine is arched, the easier it is to detect hyperlordosis. Simply check by looking in the mirror or at a photo of you standing in your neutral upright posture from the side. Lie down or stand against a wall to do your own test for hyperlordosis.

Your feet should be flat on the floor and shoulder-width apart in either posture. Slip your hand into the gap between your back and the wall or floor with relaxed shoulder blades. Just fit your whole hand (with your hand flat) in this gap. If you are able to fit more than one hand into the area, it’s probable that you have hyperlordosis.

What Causes Hyperlordosis?

Over time, hyperlordosis appears. These are the most typical elements that lead to it:

Too Much Sitting

Your lower back muscles tighten to keep your upper body stable and supported while seated. The spine bends to accommodate because your legs are in a forward position rather than in alignment with your spine. When you sit for an extended period, such as at a job that requires lengthy amounts of sitting at a desk, your risk of developing hyperlordosis rises due to the lumbar muscles constricting and keeping the spine in the same curved posture when you stand up. The erector spinae group, quadratus lumborum, latissimus dorsi, and Psoas are all involved as muscles that become excessively tense.

Abdominal Weakness

In the case of hyperlordosis, some muscles are too tight while others are excessively loose. Your abs are in a stretched posture if your lower spine is curved. Your abs should be providing assistance to a straight spinal column. When they’re adequately flexed, they combat the lower back muscles, preventing them from becoming tense.

Pelvic Misalignment

When your pelvis is misaligned, hyperlordosis can develop. Your lower spine will bend to compensate for the misalignment if your pelvis is tilted forward (also known as an anterior pelvic tilt). Wearing high heels for long periods is a typical cause of pelvic tilting in women. However, an anterior pelvic tilt can occur to anybody who sits for lengthy periods. Your glutes are stretched, and hip flexors are shortened in a seated posture, while your pelvic alignment is affected when these opposing muscle groups remain in tension.

A Hunched Upper Back

Typing for long periods using your arms in front of you can cause the rounded upper back and inward chest to collapse. When you contract your chest muscles and lengthen your opposing upper back muscles, this muscle imbalance over time trains the top of your spine to curve out. Naturally, your lower spine will curve inwards to keep you upright while sitting or standing.

Excess Belly Weight

When your body stores extra fat in your middle section, the weight of your stomach might draw your lower back into a ‘C’ curve. The lower back must bear the additional weight if you don’t have solid abs, and the lumbar spine bends to relieve the stress on these muscles. Pregnant women can develop hyperlordosis as the abs are extended around their expanded belly, and the spine adjusts to the kid’s weight. This is a normal reaction, but it should be corrected after pregnancy to minimize discomfort and other issues associated with misalignment.

How to fix your Hyperlordosis

Fortunately, hyperlordosis can be prevented and even reversed. In many cases, it emerges due to particular lifestyle circumstances that may be altered. Maintaining a healthy weight and exercising daily might help your posture and decrease lower back discomfort. If you suspect that wearing high heels or spending long periods sitting may be causing problems, take frequent breaks from these tasks to avoid your muscles becoming locked in place for lengthy durations.

Also, you may actively modify your spinal alignment over time by performing exercises and stretches to improve muscular imbalances, which is what our main emphasis will be. To summarize, you must tighten excessively loose muscles by strengthening them up and loosen opposing muscle groups that are overly tight by stretching and massaging them. In the previous section, we covered the reasons behind hyperlordosis and which muscle groups are affected. Don’t worry if you’ve forgotten what was said; here’s a quick rundown of the consequences and what must be done to fix hyperlordosis:

Tight latissimus dorsi (lats)

Because these large muscles run the whole length of your back, when they get tense, they may pull on your back and spine, resulting in a curved arch in your lower back. Stretching your lats will assist with your back’s natural curve.

Hip Flexors (Tight Psoas)

The Tight Psoas is a hip flexor muscle that connects behind the lower spine and around the front of the pelvis. When your hip flexors are excessively tight, they pull on your lower back, which causes your lower back to arch. The pull on the lower back should decrease as well because you’re lengthening the hip flexor.

Weak Abs/Core

Strengthening your abs and core will help you return to the stretched posture in which your abs are now because of hyperlordosis. A stronger core will assist in pulling your pelvis out of its forward position and reducing the arch in your lower back.

Anterior pelvic tilt

The anterior pelvic tilt results from several factors, including those mentioned above (tight lats, Psoas, and weak abs). Strengthening your glutes and hamstrings will also aid in correcting an anterior pelvic tilt, which is often seen in hyperlordosis. The following are the most significant improvements we’ll address in this post.

If hyperlordosis symptoms do not go away after performing correctional exercises, see a doctor.

Corrective Exercises and Stretches for Hyperlordosis

Researchers examined the impact of various workouts on lumbar spine curvature, back muscle strength, and persistent lower back discomfort in a 2018 study. For three months, the people in the experiment did a particular 60-minute workout three days per week. The eight-exercise program targeted the muscles that aid in spine alignment. The study’s findings showed greater lumbar strength and flexibility, as well as a reduction in lower back discomfort. Let’s look at the specific exercises in this research’s lumbar stabilization workout and how to perform them. Remember that each exercise works the muscles that keep your spine straight and stable.

To make the most of these routines, you must fight against the natural incline to relax your lower back and force your body into the proper posture. When you perform these exercises, the spine-stabilizing muscles will grow weary, causing you to lose good form. Perform as many reps as possible you can with each exercise in good shape. Take a break when you can’t maintain a straight spine while performing the exercise. If you’re recovering from an ailment or surgery or have a physical condition affecting your spine’s alignment, consult a professional before starting any exercises.

Strengthening Exercises to Fix Hyperlordosis

We’ll concentrate on improving the muscles that are already weak. The primary goal is to build up the core. Squats are included to help build glute strength and offset the frontal tilt of the pelvis.

Sit-ups

As long as they’re done correctly, traditional sit-ups may assist retrain your spine and curing hyperlordosis. They function by strengthening your abs and fixing an anterior pelvic tilt. Here’s the shape you need to be in:

  1. Lay down on your back with your knees bent and your feet flat on the floor.
  2. To support your neck, place your hands behind your head.
  3. Tuck your tailbone into position so that it’s parallel to your spine (opposite of an anterior pelvic tilt).

Raise your chest and tighten your abs to sit up in a sit-up posture, then relax it back down with control by compressing your abs.

Supermans

The back side of your body is where Supermans shine, and they also aid you in strengthening your core. Supermans, like sit-ups, must be done correctly aligned to get the most out of them.

  1. Lay on your stomach, with your arms over your head.
  2. Instead of tilting, actively rotate your pelvis, so it is level with the floor.
  3. To assist you in maintaining a straight back, squeeze and tighten your abs.
  4. Lift your arms, legs, and chest off the floor at the same time.
  5. Hold for two seconds, then gradually lower everything to complete one rep.

Quadruped Arm and Leg Raise

This is another crucial core strengthening exercise.

  1. Get in a “table top” posture, with your palms on the floor and your knees at a 90-degree angle, and get on your hands and knees. Your knees should be aligned with your hips and your hands shoulder-width apart and in line with your shoulders.
  2. Tuck your tailbone under to achieve the proper form, ensuring that your spine doesn’t have a curve. Also, ensure your chest is open, so your upper back does not hunch.
  3. Raise one arm straight up, parallel to the head and your spine. At the same time, straighten the other leg and lift it so that it is perpendicular to your spine.
  4. Lower the arm and leg to complete one rep, then repeat with the opposite sides. Maintain your posture and avoid curving your back.

Squats

If done correctly, squats can treat an anterior pelvic tilt that leads to hyperlordosis.

  1. Stand your feet shoulder-width apart with your toes pointed ahead.
  2. Tuck your tailbone beneath you and use your core muscles to extend as much of your spine as feasible.
  3. Lower yourself into a chair in your mind. Your back should remain straight, and your chest should be up. To keep your balance, place the weight of your body on the backs of your heels and engage your glutes. When you’ve reached the bottom, your thighs should be parallel to the floor, with your knees and ankles in a straight line.
  4. Return to the beginning by pushing through your heels. Squeeze your glutes as you tilt your pelvis and align your tailbone with your spine after standing up.

Reverse Plank

Reverse Planks are an excellent way to strengthen your core’s stabilizing muscles while still keeping your back and spine straight in a suspended position. This activity also helps to improve the glutes’ strength.

  1. Lean back and rest your legs straight in front of you. The back of your body should be at a 45-degree angle to the floor. Tuck your tailbone in and expand your chest so that your spine is straight.
  2. Position your hands at your sides with your palms on the floor, creating a straight line down from your shoulders.
  3. Raise your hips and support your weight on your hands and heels. Keep your body straight by tightening your core and glutes.
  4. Hold the posture for 10 seconds and gradually lower yourself to complete one rep.

Forearm Plank

A fantastic technique to challenge the muscles that maintain your spine upright is to hold a forearm plank in the air. To get into the greatest possible posture for your forearm plank, follow these procedures:

  1. Put your hands and knees on the ground and your back in a straight line to assume the “tabletop” position.
  2. Lower your body until your forearms reach the ground. Your elbows should be parallel to your shoulders, and your hands should extend straight in front of you.
  3. In a forearm plank, keep your spine straight and lift your legs off the floor while pushing your feet back so that you’re on your forearms and the balls of your feet.
  4. Look down and elongate your neck to align your neck with the rest of your spine.
  5. Fight the urge to lower your hips, but don’t raise them too high to avoid breaking your alignment. You can keep a straight line from head to toe by tightening your muscles, abs, and glutes.

Side Plank

  1. Lie down on your right side with your feet together and support yourself with your right arm and shoulder in line with your elbow.
  2. Raise your hips straight up and tighten your abs, tucking in your pelvis as you do so. Make sure your body is one smooth line from head to toe.
  3. Maintain your form while holding the pose for as long as possible.
  4. From there, switch to the left side and repeat.

Hip Bridge

Hip bridges will strengthen the muscles that maintain your hips in a natural posture if you believe an anterior pelvic tilt is causing your hyperlordosis.

  1. Lie down on your back and bend your legs, keeping your feet flat on the floor a few inches from your buttocks. Position your hands down next to your body, with your palms facing the ground.
  2. Raise your pelvis up till you have a straight line from your knees to your shoulders by contracting your glutes.
  3. To do one rep, hold for 10 seconds and then lower carefully.

Stretches for Reducing Hyperlordosis

You should also stretch and relax the opposing muscles that are excessively rigid while strengthening and tightening your core and buttock. When your hip flexors, lats, and erector spinal muscles are constantly contracted from lengthy periods of sitting, they hold your spine in an excessively curved position.

Here are a few stretches that might be beneficial:

Kneeling Hip Flexor Stretch

  1. Kneeling on the floor with your left knee and right leg bent at a 90-degree angle in front of you, you’ll be in a lunge position with your right knee directly above your ankle. To keep you steady, place your hands on the sides of your right foot or on the inside of your right thigh.
  2. Keep your back straight by tucking your left hip under and squeezing your left glute, ensuring that your tailbone isn’t pointing up. To maintain your neck parallel to your spine, stretch it out and look down at the floor.
  3. When you feel the stretch in your right hip flexor, lean forward into your right hip.
  4. Hold it for 30 seconds and then repeat on the other side.

Lats Stretch

The latissimus dorsi muscle group, often known as the lats, is the biggest muscular group on your back. When your lats are contracted, which is the case for many people, they pull on the pelvis and create an exaggerated lower back arch. Strengthening your lats can assist you in avoiding pulling on your back and making them less tight.

  1. Align your shoulders over your hips and stand up straight. Tuck in your tailbone and open your chest.
  2. Raise your hands over your head and grasp your right wrist with your left hand.
  3. Pull your right arm gently as you lean to your left side, feeling the stretch down your right side.
  4. For the first round, hold for 30 seconds before coming up and repeating on the other side.

Knees to Chest Stretch

Tucking your knees close to your chest reverses the backward pull of your lower back and elongates the erector spinal muscle group. You can either lie on your back and hug your knees into your chest, or you may perform the same posture but face-down with your legs on the floor and arms reaching overhead in yoga, known as the “child’s pose.”

How to Avoid Getting Hyperlordosis Again

There’s no sense in doing all of these corrective activities and stretches if you don’t change the bad habits that caused your condition to begin with. Maintaining a solid core and optimal weight can help you avoid hyperlordosis. The stretches and exercises outlined above to assist you in developing balanced muscle groups, ensuring that no group is excessively tight or loose compared to its opposing muscle group. Taking frequent breaks when sitting, thus allowing your hip flexors to stretch and your back muscles to relax, can help you avoid hyperlordosis. If you believe that sitting too much is the primary cause of your hyperlordosis, there are several ergonomic options available, such as:

  • Standing Desks force you to stand rather than sit when working, which helps to avoid tightness in the hip flexors.
  • Kneeling Chairs Take the strain off your spine while sitting, reducing the excessive spinal curvature.
  • Stability Ball Chairs Assist in maintaining your core and spine active, which may help avoid hyperlordosis.
  • Lumbar Chair Supports – The lumbar chair supports are designed to assist you in maintaining a healthy curve in your lower back.

Take the opportunity to stretch after sitting, or even use a self-massage tool to loosen tight muscles. Trigger points can be eliminated by massaging the constricted muscles or applying for myofascial release on them, allowing you to lengthen your muscles even more.

Here are some more useful goods:

  • Lower Back Stretchers – These are gadgets that you lie on to help lengthen your lower back.
  • Massage Balls – When used correctly, a massage ball can aid in removing any trigger points causing excessive tightness in your lower back.
  • Peanut Massage Ball – These balls are fantastic for massaging and stretching your lower back while exercising.
  • Massage Chair Pads – When you’re seated, Chair pads are electric gadgets that work like massagers to help your back.

Reversing Hyperlordosis and Improving Your Posture

It may take some time to correct hyperlordosis. It’s critical to keep up with the exercises and stretches regularly to see results. You may do the stretches every day and perform the activities three or four times a week. In addition, you may wish to add more exercises and stretches to your regimen.

You should also look at the following pages on our website:

Use the test against the floor or wall, or even by assessing the form of your spine in the mirror to track your development over time. After you’ve reversed your arched lower back, make sure to keep doing the stretches and exercises so that it doesn’t return.

Based out of Minnesota, home of the world-famous mayoclinic.org, and founded by a team of health professionals, including Chiropractors and Physical Therapists. Yourbodyposture.com was started with the goal of being your go-to resource for all things posture and physical health-related.


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