I help people overcome and move beyond pain and limitations.-----------------------------------------------------------------------------------------------------------------------------------Get your FREE \"Movement Guide to Pain-Free Back\" here: https://mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back-----------------------------------------------------------------------------------------------------------------------------------Anyone regardless of their age or physical conditions CAN improve! When you do the abdominal stretch for hunchback posture but you also have hyperlordosis, you only want to stretch the upper abdominal region. Whenever I walk for longer than 5 minutes, I start getting a dull pain on the left side, weirdly it feels like in the stomach region around the lower ribs but I know I need to stretch the quadratus lumborum using the Pelvic side tilt exercise and that makes it go away, then I can walk again. Is this normal? This is why posture can get a bit complex. As everyone is at different strength levels, I have included 3 variations of the Dead Bug exercise for you to try. With Hyperlordosis, the abdominal region is placed in a relatively elongated/stretched position. Checked xray which was fine didnt do an MRI). Im flexible, so I dont know if it is tight muscles or overworked muscles. How To Fix An Arched Back (Hyperlordosis) - Posture Hey mark. Please reply ASAP. Keeping your abs engaged and your low back against the ground, lower one leg down toward the ground. Ive spent the past two years dealing with awful neck, shoulder, and lower back pain. Thank you so much. Thank you! Hi Mark, I have been in PT for over a year and have a 6 day per week home exercise program with very little results. Hi Mark, I realize this post is quite old so I hope you still check comments. In regarding my back curve its more a lower back arch I would love to be able to shoot you a pic to double check but if thats the case should I still follow the exercises for sway back Thank you! Hi Mark. Thanks for replying so fast. I used to have a lateral pelvic tilt that is now corrected. Can I get some advices privately from you? I had complained to my old FNP years ago about the big curve in my lumbar spine that makes my stomach look fat, she literally did not lay a finger on me to examine me and said I should swim once or twice a month (I wouldnt have believed what she said but my mom was there). It mirrors a lot of the info passed onto me in a recent personal training session, which is reassuring, but I find myself getting discouraged from lack of results after about 6 weeks of doing these stretches/exercises. Im a disabled nurse so I understand any terminology you throw my way. 2. And whats the best way to fix all of this? I played collegiate sports and Ive just dealt with having a tight lower back. I have been active on the internet since 98, but this must be one of the most useful sites Ive ever come across. Lastly, for your hamstrings: How to stretch the different parts of the hamstrings. Does it also count when were leaned forward (I guess it does, but I need to be sure)? hips, thoracic spine), Hi Mark I have scoliosis is it natural to have lordosis with it or I have another problem too?Thanks. I dont know where to start with the exercises. Thanks so much. I am 40 and have a hollow back and slightly hunched shoulders. Do you still think I can get it corrected fully? Noinformation on this channel is intended to be a substitute forprofessional medical advice, diagnosis, or treatment. straightening of the spine? All my pillows are low but soft, and I have a bamboo pillow which is bigger and harder, but It might be too high. Although you will see significant improvements in your Hyperlordosis by performing the above mentioned exercises, it is also important to check if you have the following postures. In the past and just recently researching hyperlordosis I never saw anything that said to do that. If this is the case, I would address the pelvic tilt first and see if that improves anything. This page is super helpful and I really appreciate it! Most people tend to start in the area where they have the most pain, but you will soon need to move onto another area once you have extracted as much benefit. Most common cause of falling back in tight ankles. lumbar spine flexion), then you do not have fused joints in this area! I follow a good diet and have decent sleeping habits. What do you think its the best position to do so without hurting my back? Web2,854 likes, 142 comments - Katie - CSCS, CPT (@katie.stclair.fitness) on Instagram: "Most people dont need to fix an anterior pelvic tilt, they need to fix a rib flare. should i focus on one area and then start on another? This means it has no capacity to stretch even further to touch your toes. Doing corrective exercises for APT, would that also help with the hyperlordosis? Is there an alternative besides a x ray? Just make sure you understand how to engage your core appropriately. Not sure if physical therapist and trainer at gym doing the correct things! or should i see a doctor about this? Any links would be very helpful. And great way of explaining with pictures! This will place the lumbar spine in a more neutral position. Hopefully nothing serious, just wondering what caused it since he doesnt have bad posture. This point will dictate the specific area of your lower back that you should be targeting with the following exercise. Its always hard to tell from just one picture, but it looks like you might have this. Do you think if I printed off some of your exercises and such, when I met the PT, and was not like disrespectful or trying to tell him his job, but more like, I have done a lot of research into what I think my issues are and I was hoping you could flip through these 4-5 pages? You mentioned the L5/S1 region which could be a possible area where the nerve is being compressed. Hi Mark, thanks for sharing this great information. Would I have to modify in any way? if yes, for how long? I tend to roll on to the outside of my feet when standing, my femurs are externally rotated and so my feet are as well. He said the extensive lab Chem-21, full blood panel, metabolic, hormone, and trace element panels verified I had slightly low calcium and almost no vitamin D. The pathologist and my doc theorized that because of my very low TSH/T4 thyroid hormones ((which is the calcium metabolism) caused my body to stop using vit D significantly, but Im a huge calcium fiend, love me some milk. Remember to address any thoracic kyphosis and anterior pelvic tilt! I have APT and hunchback posture from working at a computer for 10-12 hours a day. But however, he was given a small log roll to put at his lower back when sitting and driving. Sometimes its so bad, I get migraines. My biggest problem is i cant do single leg raises because my knees tend to bend automatically, i cant keep the knees straight lying down at all :( I am a yoga fanatic as well. I HAD A BACK INJURY FROM LIFTING A BOX BACK IN FEBRUARY AND IT CAUSED HYPERLORDOSIS ON JUST ONE SIDE OF MY BACK (right). An average hyperlordotic spine, if I were to guess, could make you shorter by ~1cm. Thank you! It started with spasms that were really painful. Depending on the level of curve, improving this may allow you to gain couple of cm in height. I feel like this is what I have but every time I go to a Chiro or PT, they tell me I have a rotated hip. Hi is it possibly for lordosis to put too much stress on rhectus abdominal muscle size? The weight of the belly (especially during pregnancy and in the overweight) can tilt the pelvis forward and pull the lower back into excessive extension. A hunched upper back will usually be compensated by the over arching of the lower back. It takes time! I did all the above exercises and it work. I had a reduction to correct that problem at age 19, but my back and shoulders got worse. Pigeon pose 5 Anterior Pelvic Tilt Exercises - Healthline Cheers With your article, I hope to correct as much as possible to get back to the gym soon. It feels like I should stop sitting but that is obviously difficult to do. Romana. Hi Mark Sitting down in the evenings to watch television or read a book is very uncomfortable. Starting from the bottom of your spine, gradually round your lumbar spine one level a time. He found that the radiologist that does the bone density scans looked at a CT from a fall I had a while back (rule out head trauma- I was fine) and all my x-rays and said the cervical shots from the CT, my recent X-rays, and the fact when I dislocated my shoulder I shearered a small piece of bone off (years ago, docs thought nothing of it, said it was harmless), that the surface of my bones appear to be rougher (he said the best word the radiologist could simplify it with) and that there were signs of slow osteoregression. Is there any positions u recommend for sleep? BEST LUXURY HYBRID Bear Elite Hybrid. Will these exercises help correct the problem at my age? And Im scared to take to much, because of addiction. I have a problem with the Dead bug (Leg drop, bent knee) exercise where I cannot even hold the starting position, and I would like to ask for your help. Is it common to see both anterior pelvic tilt and lordosis together? Wall test with head, shoulders, butt and heels on wall I can fit 2 arms behind my back curve. So I am thinking of using my podiatrist and finding a PT after a run for a month or two and get to 10 MPW or so, to work on my femur rotation, APT, lordosis, maybe a little hunched back in my upper upper back, rounded shoulders coming forward a bit (but not crazy bad), my pitiful core strength, working on gettingI forget the term, but getting the nerves to connect with my glutes and posterior chain again. 1. Please help me as to how to get normal again and be able to undo all of these problems. Think about keeping your lower ribs down at. 4) Subsequently I lift my feet from the floor, and only the engaged core muscles keep the lower back flat. For more information: Exercises for Flared Ribs. Hey Mark! Hi mark, would like to just check with you if lordosis is the reason to my lower back pain everytime I try to lie on my bed to sleep? Hi Mark, So I was wondering if it would be ok doit on carpet . As the upper back curves forwards, the head is oriented downwards. I read your posts about hyperlordosis and APT and I found them very informative. Does this require surgery? I feel like my hips, femoral bone, knees and my ankles are in the wrong position. How To Fix Anterior Pelvic Tilt While Walking: 3 I am hoping that these exercises will help, but is there any posture corrector that you would recommend for this? Ive been trying various exercises after having 3 kids to no avail. Fix Anterior Pelvic Tilt While I have had this pelvic tilt problem forever! Can you also explain neural flossing in more detail? You will need to address your shoulder issue to prevent the lumbar spine from over arching when using your arms above your head. This could mean higher chance of posterior disc bulges. I am not talking about posture braces, but actual professional equipment to help with the exercises.