The Top Lordosis Exercise
What IS Lordosis?
Lordosis refers to the inward curve of the spine. Both the lumbar and cervical regions of the spine have “lordotic” curves. It can also be referred to as “extension” of the curve.
How much lordosis is normal?
According to orthopedic physical therapy text books, the normal curve in the lumbar spine should be approx. 30-35 degrees while standing during postural evaluation.
Reduced curves in the lumbar spine can cause increased pressure on discs, which too much lordosis increases pressure on the facet joints in the spine.
Lordosis and Pelvic Tilt: The Link To Back Pain
The degree of tilt in the pelvis has a direct influence on the curvature of the spine. If you imagines your pelvis as a bucket of water, and it was tipped forward so that you were pouring water on your toes, this would be referred to as anterior pelvic tilt. This tilt is correlated with an increase in lumbar spine lordosis. The opposite tilt, called posterior pelvic tilt, reduces the lordosis in the spine.
How To Correct Excessive Spinal Lordosis
The correction protocol for too much lumbar lordosis first starts with understanding which muscles can affect this position. Since excessive anterior pelvic tilt is directly correlated with increased lordosis, the same muscles must be addressed. Lordosis exercises must be selected based on the muscle imbalances present.
Supine Hip Extension
Lay on your back with your feet about 12 inches from your butt
Keep your feet flat on the floor and emphasize lifting through your heels
Squeeze your glutes and perform a SLIGHT posterior pelvic tilt (to lightly flatten your lower back)
As you continue to increase the tension in your glutes, lift your hips up toward the sky
ONLY go as high as you can get a full glute squeeze. Going too far up usually results in the movement “flowing into your lower back”
Hold for a count of 10 seconds, then return back to the starting position.
Repeat for 10 repetitions.
Getting good at this movement will go a LONG way towards reducing excessive lumbar lordosis!
By the way, this is only a small sample of many corrective exercises you will find in my DVD set “End Your Back Pain Now!”. Click Here To Learn More!
–Sam Visnic
Why Do So Many More Back Pain Sufferers Have Anterior Pelvic Tilt Than Posterior Pelvic Tilt?
Without a doubt, there is MUCH more anterior pelvic tilt amongst back pain sufferers than posterior pelvic tilt.
Why you may ask?
Well, because your body operates in such a way where it has groups of muscles that operate together when certain factors are present. Say, for example, when you go into “fight or flight”, your chest sinks as your upper abs tighten, the back of your neck and upper shoulders tighten, all with the purpose of protecting vital organs.
In the pelvis, the muscles that shorten and increase tone when you are under stress include:
1. The Psoas
2. The Quadriceps
3. The Adductors (groin muscles)
All 3 of these muscles contribute to anterior pelvic tilt! Now, interestingly enough, a smaller percentage of the population goes the OPPOSITE direction when they get stressed! They actually go into posterior pelvic tilt.
So, what is the difference between the two? What makes someone go into anterior versus posterior pelvic tilt, particularly when stressed? In my experience, postural imbalances are HIGHLY correlated with psychology, and particular characteristics within that realm.
But…thats another blog post!
–Sam Visnic
The #1 MOST Common Issue In Back Pain Sufferers
Recently, I ran a survey amongst back pain sufferers from my email list, and an interesting question was posed to me. The question was:
“What is the ONE thing that is common in most back pain sufferers – meaning – what can the majority of us do that would make the greatest difference?”
Frankly, the majority of back pain cases have the same thing in common:
MUSCLE IMBALANCES
However…what is CAUSING those muscle imbalances is the real difference. You see, as I address clearly in my DVD set “End Your Back Pain Now!”, over 90% of individuals have an excessive anterior pelvic tilt. The common characteristics include:
Tight-Facilitated Muscles:
Psoas-Iliacus
Quadriceps
Adductors-Medial Hip Rotators
Lumbar extensors
Weak-Inhibited Muscles:
Abdominal wall (rectus abdominus, external obliques, internal obliques, transverse abdominus)
Hamstrings
Glutes
External Hip Rotators such as Piriformis
Now, keep in mind these are general. Some of those muscles are tight, some being weak. Many times not all of them, and some may be tight on one side, with an opposing pattern on the other. Many combinations can exist.
Correction of these imbalances must follow a logical outline. In my DVDs, I discuss how to stretch the tight muscles, and strengthen the weak muscles. This is the most logical place to start. I believe in assuming that the simplest approach will work. 99% of the time, this relieves pain relatively quickly, usually as soon as the back pain sufferer learns to perform the motions correctly. If the pattern keeps coming back, even as the routines are performed, then a deeper root cause should be assumed.
Too many times therapists and doctors assume the most DIFFICULT scenario. Such as some major joint malfunction, subluxation, etc. While these things may be present, addressing them may not actually be the best approach. For example; if a disc bulge is found on an MRI, most doctors assume the pain is coming from the disc, even if the symptoms don’t line up with a disc bulge. The next recommendation is usually a surgical consult.
To me, that jumps just a little to far too soon. There are many non-surgical approaches to disc bulge rehabiliation, such as the methods described by Robin Mckenzie, a well-known physical therapist from New Zealand who has an excellent approach.
This even assumes that the pain is from the disc. I have found many occasions in which a patient comes in and says they have a disc bulge, but when I have them perform movements that would normally make them HURT BAD if they had a disc bulge, interestingly they report no pain.
Don’t know how I got this far from the original intention of the question, but I do that from time to time!
Anyway, the most common issue with back pain sufferers is muscle imbalances. The FIRST step is to address them directly with stretching and strengthening movements, then go from there!
Check out my DVD for an EXACT program on how to do this:
–Sam Visnic
Testimonials
"If you've endured back pain issues, the helplessness, the frustration, the trips to the chiropractor, the osteopath, the recommendations for MRIs, the counter non-recommendations for the MRIs, the $1K+ bills, etc., etc. etc., If you're like me and you reached a point in your life where you declared, "there's got to be a better way!" then get Sam's educational DVDs and go the DIY route to taking control of your back issues. Thanks Sam." --Chris Wilson
“Sam, I just wanted to tell you how impressed I am with your knowledge and ability as a healer. You are the only person I have seen who been able to get my back out of pain and keep it out of pain. After 28 years of practicing dentistry I thought that I would have to suffer the rest of my life with moderate to severe back pain. I came to you years ago in terrible back pain you relieved that and with regular preventive visits have kept me out of pain. I am also thankful for your nutritional knowledge. After suffering from terrible intestinal pain and all the tests you fixed it by a simple dietary supplement. “Doctor” refers to a healer and even though you don’t have the title you are one in my book. Many, Many Thanks!” --John Shafer, DDS
"Having someone like Sam to refer my patients to who is as comprehensive, brilliant and caring as he is makes my job so much easier!! I feel assured that my patients are in good hands and are going to get the results they so desperately want. I highly recommend Sam to anyone who is looking to resolve their back pain easily and effectively!” -Dr. Holly Lucille N.D., R.N.