Excessive curvature of the lower back is known as postural lordosis. A number of factors contribute to this problem, from weak core and gluteal muscles to sitting for prolonged periods of time. Chiropractic back treatments are abundant, but not all are very effective. Fortunately for you, the exercises our chiropractic experts have provided below are proven to combat lower back postural problems relatively quickly.
Hip Flexor Stretches
Whenever one’s hip flexors are super tight, the glutes become very weak. This has a negative effect on the pelvic alignment, making it extra difficult to maintain proper posture. It is important to stretch the hip flexors in order to combat this postural issue. Starting with a foam roller is a good idea. Align your hip flexors directly on the foam roller and let your weight sink into the foam roller. Hold that position for no more than one minute. Most people do thirty seconds, but if you can do a bit more, that’s fantastic. Just keep doing this once or twice a day. Watch how quickly your hip flexors go back to normal.
The heel slide is one of the most common techniques for improving posture. It was discovered a long time ago and has been a favorite of chiropractors and physical therapists ever since. The exercise is a bit tricky so it’s very important to make sure you grasp the technique before trying it. Otherwise, you might end up hurting yourself which is definitely not what we want. Lie on your back with your knees bent. Make sure to lift both of your legs up toward your chest. Hold the stretch for a minute or so. Then, put one leg down, with the heel on the floor and hold the position. Switch off and do the exercise eight times.
The lunge stretch is by far the most effective for improving your lower back posture. Simply get in a lunging position and lift one arm straight into the air and twist your waste toward that arm. You will feel the stretch in your lower back. This exercise, if done correctly and on a regular basis, has proven to be the most effective at improving lumar lordosis.