Today, we go over some flexibility exercises to help stretch and curve the lower back in the opposite direction of lordosis, or an excessive inward curve of the spine. These exercise can be done for 10-20 slow repetitions and will feel great for those of you who are extremely “lordotic”.

What Is Lordosis?

Lordosis is categorized as an excessive inward curve of the spine. While your spine is supposed to have a natural curve, if the curve at your lower back or neck becomes too pronounced, you have what is called lordosis.

What Are Some Causes of Lordosis?

Some common causes of lordosis include but are not limited to the following:  

  • Discitis (Inflammation of the intervertebral disc space)
  • Kyphosis (also known as the humpback at the top of the spine)
  • Obesity
  • Osteoporosis

Stretches to Help with Lordosis

The goal with this low back curl stretch for lordosis is not to curve the low back into a kyphotic position forever, it is only meant to open up the back. Take a moment to watch this Instagram video and then try out the stretches yourself.

Everyone will feel this stretch differently as it depends on how tight you are in the neck, mid back, and lower back. This exercise is safe and effective, but make sure to do it slowly and listen to your body. If anything feels awkward or painful, back off a little bit. If you have neck pain, pulling on the head and neck is not necessary.

Here are some additional stretches to help with lordosis: 

Pelvic tilts on an exercise ball 

Sit on an exercise ball with your feet slightly wider than hip-width apart. Put your shoulders back and keep your spine neutral. Tilt your hips up and round your lower back by contracting your abdominal muscles. Think about bringing your pubic bone to your bellybutton. Hold for 3 to 5 seconds. Then tilt your hips in the opposite direction and arch your back. Hold for 3 to 4 seconds. Repeat this 10 times, alternating directions.

Dead bug 

Lie flat on your back with your arms and legs pointing away from your body. Inhale deeply then exhale pull your belly button to your spine and push your low back into the floor. Then lower your left arm and right leg at the same time until they hover a few inches off the ground. Return to your starting position and repeat this on the other side. Do this 10 times.

If you need more help improving your lordosis, schedule a session with our experienced chiropractor today