Hyper Lordosis and Pilates

What is Lordosis?

Lordosis is what we refer to as the curve that is naturally present in the lumbar spine( as in the picture on the left, given below).

Hyper- Lordosis (pictured above and right) is when an anterior pelvic tilt is present.  That is, when the ASIS(or hip bones to you and me) are being pulled further forwards than the pubic bone, resulting in an excessive inward curvature of the lumbar spine.

The reason for having a hyper- Lordotic spine may be due to a skeletal issue, such as spondylolysthesis (where one vertebra slips forward) or a postural issue, which may be influenced by many factors including: work( your type of job),fashion (high heels?), injuries, hobbies and sports, hereditary factors and environment (chairs, beds, work stations etc).

Whatever the reason, if you have a hyper-lordotic spine, you will undoubtedly have muscular imbalances such as those given below:

• The Rectus Abdominus, External Obliques and Gluteals will be weak and long.
• The Hamstrings will be tight.
• The Hip Flexors will be tight.
• Lower Back erectors will be strong.
• Adductors will be tight.

With a personalised Pilates program, these muscular imbalances can be corrected and minimised, resulting in a more balanced posture and pain free lifestyle.

By stretching those muscles that are tight and strong and strengthening those that are weak and long, results are achieved quickly. Although the skeletal set up of your body will not change, the tension of the muscles that pull on the bones will, which will help to alleviate pain and create a more upright posture.

Suggested Pilates sequence to help with Hyper- Lordosis

• Hundred
• Shoulder Bridge
• Roll Up (with pad under back if needed)
• Rolling Like a Ball
• Single Leg Stretch
• Side Kick
• Swan Dive (Prep)
• Swimming Prep, Prone, Hip extension only.
• Side Kick - other side
• The Saw

If you have a postural problem and you think that the Pilates method could help, please contact me for more information on one to one sessions.   

Comments

[harjot]

I've got hyperlordosis from poor posture. I do daily exercises like glute bridges, abdominal strengthening, etc but its not helping. I am suffering it from 3 years. Suggest me something that can alleviate my pain.