curved lower back (lordosis)

[saku11]

For the sweet love of god can someone tell me some excercises to fix this lower back curve.
my guess is tightening up the lower abs will help, but some people on here say that wont help
let the real experts come forth and help a guy out...please

[NY Money Mike]

http://www.exrx.net/ExInfo/Posture.html

[saku11]

wow, thank you
do you know anyone or heard of anyone whos improved their condition using these excercises, i gotta admit that im skeptic that doing hammys and glutes will help seeing that they are both muscles located on the back..and i need tightening in the front to bring the front of my pelvis up and rib cage down a bit...

[Big Arm Big Pay]

i think hyperextensions would help alot

[saku11]

again i dont see how strenthgning my back will help with this when it is my abs who need to be tightened but what do I know im no specialist, think ill go see one
thanks for the help nontheless dudes

[NY Money Mike]

Originally Posted by saku11

wow, thank you
do you know anyone or heard of anyone whos improved their condition using these excercises, i gotta admit that im skeptic that doing hammys and glutes will help seeing that they are both muscles located on the back..and i need tightening in the front to bring the front of my pelvis up and rib cage down a bit...

yes, it's a very common problem that is corrected a lot from these suggestions. Dont listen to the guy above me....ever.

"Increased risk of lower back injury during standing or lying hip extension, flexion, or stabilization activities, and weighted overhead activities. "

Follow what is suggested. Especially the stretching and the abs.

[Reptile]

Originally Posted by saku11

For the sweet love of god can someone tell me some excercises to fix this lower back curve.
my guess is tightening up the lower abs will help, but some people on here say that wont help
let the real experts come forth and help a guy out...please

I have the same problem and have been trying to fix it on and off, I haven't really noticed any difference yet mostly because I haven't stuck to my program. I was working at strengthening the lower abs while stretching the hell out of my hip flexors, also stretching the lower back and strengthening the glutes. I think you gotta do these but haven't really met anyone that has said yes, they've reversed this problem. Some said they saw some improvements but only like a couple or so.

[xucardsfan08]

Hamstring stretches.
The hamstring is connected to the pelvis which connects to the spine. When your hamstring muscles are tight, it pulls the pelvis which in turn pulls the spine. The spine then arches and is forced into an awkward position. Stretching will help correct this. Your lower abdominals also play into account here. They are on the opposite side (front), but nonetheless play an important role in the balance of the spine.

In a nutshell:
1) Everyday do hamstring stretches.
2) Do lower abdominal and core work.

[Big Arm Big Pay]

Originally Posted by NY Money Mike

yes, it's a very common problem that is corrected a lot from these suggestions. Dont listen to the guy above me....ever.

"Increased risk of lower back injury during standing or lying hip extension, flexion, or stabilization activities, and weighted overhead activities. "

Follow what is suggested. Especially the stretching and the abs.

i think i misread the question either way you dont have to be such a homo about it


back to the topic tho if your looking for a lower ab exercise do leg raises they work great

[ze all knowing]

you need to work on your flexibility


not strength

[NY Money Mike]

Originally Posted by Big Arm Big Pay

i think i misread the question either way you dont have to be such a homo about it


back to the topic tho if your looking for a lower ab exercise do leg raises they work great

strong projection....

[gecko2424]

Originally Posted by Big Arm Big Pay

i think hyperextensions would help alot

Originally Posted by NY Money Mike

Dont listen to the guy above me....ever.

Originally Posted by Big Arm Big Pay

back to the topic tho if your looking for a lower ab exercise do leg raises they work great

the irony...

[saku11]

thanks for the help guys
i got a good program together now and im gonna stick to it like white on rice

[diamond7]

I agree with most of these guys flexibility is the key. I have the same problem and am working to fix it. I see more results from focusing stretching my hamstrings than any weight lifting. Although it definately helps, every morning you should stretch.

[saku11]

yeah, but to truely fix this I think need also strong lower abs to keep your stomach vaccummed in

[noll555]

Ok, everybody before me has mentioned one or two things that will help fix your lordosis, but unless you are hitting it from every angle, every day, you simply aren't going to fix it.

Here's my advice gained from 2 years of trying and testing methods, and eventually fixing my excessive lordosis:

Firstly, and most importantly - become more self aware. Read lots about imbalances, connection of fascia, and very importantly, breathing.

Breathing plays a crucial part in this. I can guarantee that you don't breathe properly (by that I mean diaphragmatically). In order to do this you need to have decent lower ab strength in order to force your diaphragm to fill your rib cage when you breathe. If you have lordosis, this lets the diaphragm drop, sagging the gut, dropping the chest, pulling the neck and shoulders forward. Chain reaction. That being said, here's what you need to do muscle-wise to straighten yourself out.

When fixing, start from the bottom up. Start with calf mobility drills, stretch hamstrings. Stretch ITB and hip flexors while doing mobility work for the hips, and glute activation stuff like glute bridges. Essentially here you need more mobility in yours ankles and hips, length through your hamstrings and hip flexors while turning on your weak glutes.

Further up the chain, lower ab work is needed. Do pelvic tilts and reverse crunches to stabilise the pelvis and bring it back to neutral. Lower back stretching can be useful too, but be wary as its not for everyone.

I could keep going up the chain to tell you how to correct your shoulder and neck posture but I'll leave it there.

[microsize]

Stretch your hip flexors and hams and strengthen your abs. And do the opposite of what Big Arm Big Pay Big Retard tells you. Hanging leg raises is most possible the dumbest exercise you could do.

[Reptile]

Now I always thought you just need to stretch the hip flexors since the hamstrings are already pretty loose and they just need some strengthening? If not then these should be stretched everyday like the hip flexors?

[knowles.ja]

Good Read:

http://www.t-nation.com/readArticle.do?id=1508256

A chiropractor can help with the problem too.