When we think of correcting our posture we often focus on our upper body. Pull the shoulders down and back, expand the chest, so on and so forth. Our spine is our base, it affects our entire body. So if we are only focusing on the upper body we are only getting half the picture. There are many postural issues that can originate from the lower half of the spine, one of which is hyperlordosis.
Hyperlordosis is the inward curvature of the lower portion of the spine. It causes a major curve in the low back. This can cause some consistent back pain and if left untreated can cause damage to your discs. It is very common in people who are hyper-flexible such as dancers or yogi’s.
To see if you have hyperlordosis check out the picture below then stand sideways in front of a mirror to compare your image to the photo. Another way is to lay on your back and see if you can slide your hand under your low back. If you have hyperlordosis then the hand will easily slide under, you may even have some clearance. Also check your knees to see if they are hyper-flexible. To do this sit with your legs extended out and press your knees into the floor. If you heels come up off the floor more than a half inch your knees are hyper-flexible. This leaves an unstable pedestal for your pelvis and can cause hyperlordosis.
To correct your hyperlordosis you will need to do some strength and stretching. You will need to stretch the low back, hip flexors, quads and psoas and strengthen the abdominal muscles. Below are a few poses to get you started.
Standing lunge is great for stretching all of the above mentioned muscles. To add to the stretch, arch to the side. So if your right knee is bent, place your right hand on your knee with the left arm straight over your head, start to arch the left side of our body over to the right. This stretch can also be done with the back knee down for more support.
Another good stretch for the hip flexors is reclined pigeon pose, which is pictured below. Relax and lengthen your spine as much as you can. Try not to kink your neck. After doing this pose extend the legs out straight, engage your lower abdominals and press your lower back into the floor. Hold it as long as you can, release and repeat a few times.
To stretch your psoas, lay on your back and place a block under your SI joint, the flat bone at the base of your spine. Make sure the block isn't on your spine. Extend one leg out with the heel resting on the floor, flexing the foot like you are pressing into a wall. The chic in this picture isn't flexing her foot...by doing so you will intensify the stretch. Bend the other leg, bringing the knee into your chest. If you don't feel a stretch, adjust the block on a higher setting.
To strengthen your abs I love plank and side plank. Make sure that your shoulder is stacked over your wrist and that you aren't bunching up your shoulders. This pose is good because it targets all of your abs, especially the inner abdominals that are essential for supporting the spine.
To correct hyperlordosis takes time and you will need to do these poses daily. Do this throughout the day if you are sitting for a long time. You will know it is time to stretch if you feel your lower back start to ache. Your goal isn't to get a flat lower back, that causes issues of its own, but to have a slight curve and no back pain.
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