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  1. #1
    Registered User Joki's Avatar
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    Lordosis (arched lower back) and exercises?

    I'm trying to work to have a good form. I think good posture is the defining factor whether you look good or not. Most people luckily have natural good posture. But I dont know since when (probably forever since school) I have a quite arched lower back (lordosis http://exrx.net/ExInfo/Posture.html#anchor3268357) and I reallly really hate it. Your back dont look straight and your butt kind of stick out. It doesnt affect my training in anyway though.

    People say there's no need to do anything about it if theres no medical problem. But I do really want to fix it. On Exrx they have a few exercises already but want to ask if any of us have experience or knowledge about this. Would be great to have some advice.

  2. #2
    there is never enough spa Milimber's Avatar
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    step 1:Physiotherapist.


    you most likely have really tight hip-flexors and erector spinae group muscles. Couple that with weak abdominals (read Transverse abdominus - not six pack) and you have lordosis.

    Go do pilates.
    The Answer you are looking for is SQUATS AND MILK
    "The best activities for your health are pumping and humping."
    Yes i am a strength and conditioning coach. No i will not write you a program.

  3. #3
    Registered User Joki's Avatar
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    thats a sound advice. But can you be a little more specific. I cant afford physiotherapy at the moment yet.

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    Check out the series of articles by Eric Cressey & Mike Robertson called "Neanderthal No More" at www.t-nation.com

    part 1 : http://www.t-nation.com/readTopic.do?id=459379

  5. #5
    Registered User tarun_s's Avatar
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    the "Neanderthal no more" series should be a sticky or something.
    "Lift big weight, eat much food" - W8

  6. #6
    Postural Advocate KopyKat's Avatar
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    Crunches not situps with the low back rounded. Do them every couple days for a couple weeks and i bet it will help alot.

    Stomach vacuums as well will help.
    "I'm worried about deadlifts too. I mean the word "dead" has got to be in there for a reason. Are you sure they won't kill me?" - olympic

  7. #7
    start wearing purple! benjamin88's Avatar
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    Originally Posted by tarun_s View Post
    the "Neanderthal no more" series should be a sticky or something.

    agreed , the number of times ive refred someone to that

  8. #8
    Registered User Rachel_n_SD's Avatar
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    Originally Posted by KopyKat View Post
    Crunches not situps with the low back rounded. Do them every couple days for a couple weeks and i bet it will help alot.

    Stomach vacuums as well will help.
    + weighted planks.

    also make sure to stretch your hip flexors.

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    Banned Ibanez's Avatar
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    Originally Posted by Joki View Post
    I'm trying to work to have a good form. I think good posture is the defining factor whether you look good or not. Most people luckily have natural good posture. But I dont know since when (probably forever since school) I have a quite arched lower back (lordosis http://exrx.net/ExInfo/Posture.html#anchor3268357) and I reallly really hate it. Your back dont look straight and your butt kind of stick out. It doesnt affect my training in anyway though.

    People say there's no need to do anything about it if theres no medical problem. But I do really want to fix it. On Exrx they have a few exercises already but want to ask if any of us have experience or knowledge about this. Would be great to have some advice.
    Actually it will affect your training, not immediately but it can back, knee, ankle, and hip problems. Usually with lordosis there is a range of factors such as weak glutes, abs, etc. and you can have tight hip flexors, erector spinae and so forth.

  10. #10
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    Try this.

    Agreed. Excessive lordosis can lead to problems down the road. It may also affect other parts of the body. For example, you may also develop kyphosis or forward shoulder posture(which can lead to shoulder injuries), because the lordosis affects everything up and down the kinetic chain.

    These muscles tend to be shortened and tight:
    hip flexors- psoas, rectus femoris(upper part of quad that crosses the hip joint)
    erector spinae- lower back

    These muscles tend to be lengthened and weak:
    Glutes
    Lower abdominals

    The first priority in correcting it is to stretch the tight muscles very frequently (several times a day if possible). This will help keep to them inhibited. If you don't stretch the tight muscles they will tend to get involved in movements that shouldn't involve them heavily. For example, hip flexors will contract too much during abdominal exercises.

    Next, doing some daily muscle activation work on the inhibited, lengenthed muscles will help bring about balance.

    Here is the program I would suggest.

    Hip Flexor stretch- In a lunge position, resting on one knee. Push your hips forward and leave your knee as far behind the hips as possible. Hold 30 seconds on each side.
    Rectus Femoris(Upper Quad) Stretch- From the above position, reach back and pull your foot toward your butt.
    Lower Back Stretch- Lying on your back, pull your knees into your chest. Hold 30 seconds on each side.
    Wrap your arms around your knees and hold this positon. Hold 30 seconds.
    Repeat each stretch as often as possible: when awakening, before going to sleep, between sets of your workout etc.

    Lower abdominal activation: Lying on your back with your knees bent, pick your feet up off the floor. Place your fingertips underneath the curve of your lower back. Push your lower back down into your fingertips and hold the pressure on your finger tips. Maintain the pressure of your lower back pushing onto your fingertips as you push one foot away from your body. Be mindful of not letting the lower back come up off of your finger tips. Alternate legs and remember to breath. Repeat until the point where your are unable to keep the lower back down. The lower back coming up indicates that the abs are losing control of the pelvis and the hip flexors are pulling the pelvis forward.

    Glute activation: Lying on your stomach with your toes turned outward. Raise your leg up off the floor one leg at a time trying to keep the front of your hips firmly pressed into the floor. Raise each leg only as high as you can go without tilting the pelvis. Tilting the pelvis will involve the lower back extensors, which is the opposite of the intended goal. Start with a few sets of 10 on each leg and work up from there, being careful to keep the movement quality good. No pelvic tilting.

    This program should be a good start. If any of these exercises cause pain,
    DON'T DO THEM!

  11. #11
    Registered User Rachel_n_SD's Avatar
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    great post^ this is great advice.

    i have a problem with lordosis, it's gotten better since strengthening my abs but it has been giving me problems ever since i exceeded my BW in squats and deads.
    this week, i can't even squat at all becuase the still hurt after a heavy squatting session last week.

    from now on i am going to actually start stretching my flexors and lower back.
    i recommend you start paying attention to it as soon as possible because it will most definitely cause you problems later.

  12. #12
    Banned Ibanez's Avatar
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    Plus the type of economy were we sit for 8hrs isn't that great either.

  13. #13
    bodybuilding pretty boy JoeyDaFool's Avatar
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    so looking at the link the op posted, a lordosis can actually make you look fat even if you're ripped?

  14. #14
    Registered User Rachel_n_SD's Avatar
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    Originally Posted by JoeyDaFool View Post
    so looking at the link the op posted, a lordosis can actually make you look fat even if you're ripped?
    yes, it screws up your profile by making it appear as if you have a gut.

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    Registered User AnaerobicAndrew's Avatar
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    Physical therapist. Go see one.

  16. #16
    Registered User Joki's Avatar
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    really great advice here. Thanks all

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    i have the same problem to

  18. #18
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    Originally Posted by ervisivv View Post
    i have the same problem to
    GO HERE: http://forum.bodybuilding.com/forumdisplay.php?f=91

    and stop bumping ancient threads please

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