How to fix lumbar lordosis?

Lumbar lordosis is a natural physiological curvature of the spine, which is considered to be a forward bend. But under certain circumstances, bending may be excessive. Then he acquires a pathological form and is considered as an unconditional pathology requiring mandatory treatment.

Lumbar lordosis (you should immediately make a reservation - if we are talking about lordosis as a pathology, with excessive curvature of the spine) can only be corrected with the help of physical exercises. How to choose the right exercises will help the doctor or instructor of physical therapy, or yog therapist. It is also worth noting that swimming and various hydro-massage procedures are widely used for the treatment, since water helps to relax tense areas, leads to relaxed areas.

Only an integrated approach, as well as adherence to the principle of regularity, systematic training, will effectively solve the problem. In the daily workout you should definitely include breathing exercises, relaxing and meditative practices.

Lumbar lordosis straightening

Straightening lordosis is a rather serious and painstaking work that requires regular and systematic training. In particular, if it concerns the lumbar spine. Only by regularly exercising, exercising correctly, observing the daily routine and the rules of standing, sitting at a desk, can one achieve the desired results. If you train irregularly, by grip, the result will not only not be, but the condition may even worsen.

In addition to exercise therapy, treatment is applied by position, correction of the lumbar spine, treatment using styling, a plaster cot. Basically, a fairly conservative treatment, but in rare cases, surgical treatment can be used (it is mainly required for congenital abnormalities). Operative treatment is resorted to with late diagnosis, with the failure of conservative treatment, as well as if lordosis causes a clear deformity of the body, it progresses. It is not recommended to perform operations earlier than 4-5 years.

Important special exercises aimed at the study of intervertebral discs, muscles located between the vertebrae and along the spine. Such a complex is in yoga, it is, for example, a special gymnastics for the spine. There is even a whole section of yogotherapy - spine yoga.

Physiotherapy

For the treatment of lumbar lordosis, methods of physiotherapy have found wide application. But as independent methods they are used extremely rarely. They are used only as an additional tool that complements the physical activity, physical therapy, massage. Of course, one of the most important methods of physiotherapy effects, is ultrasound, microcurrents, waves of different lengths. Electrophoresis, cryoprocessing, thermal procedures, electrical procedures have a positive effect.

It is recommended to alternate all these procedures with massage, manual therapy sessions. Training in physical therapy and yoga, can be carried out both independently and under the guidance of an instructor. It is recommended to practice daily on your own, in your own rhythm, and to train several times under the guidance of an instructor who will check the correctness of the exercises, as well as select the optimum pace and training regime.

An important role is played by segmental-reflex massage, reflexology, acupuncture, acupressure (shiatsu), vertebral effect (vertebra and intervertebral disc massage), visceral massage (massage of internal organs through the abdominal wall). Relaxing procedures are also important, for example, aromatherapy, sound therapy, music therapy, meditation, relaxation practices with classical music, sounds of nature. Acupuncture (acupuncture), apitherapy (treatment by bee stings), hirudotherapy (treatment by leeches) are quite an effective method.

[1], [2]

LFK

The means of therapeutic physical culture are widely used for the treatment of lordosis. It is recommended to practice daily at least 40 minutes a day independently, at home, and approximately 1-2 times a week to attend classes with an exercise therapy instructor. He will check how well the exercises are performed, correct the training regime if necessary. Physical therapy exercises should also be selected by the doctor, based on the individual characteristics of the patient, the severity of the disease, and how it can be treated. The duration of therapy is on average at least six months, but then you also need to do it regularly, because lordosis can return again if you do not keep physical activity at a high level.

Usually, a special complex is selected that will contain exercises aimed at aligning the spine, as well as the muscles surrounding it. It is important to train also the broadest muscle of the back, the pectoral muscles, since they maintain the symmetry of the body and ensure correct posture. A comprehensive approach is required, which will include exercises for all muscle groups, as well as special stands and postures, walking, with the help of which correct posture is maintained and supported. In parallel with the classes should be a massage or self-massage. It is better to do this immediately after training, when the muscles are still maximally heated.

An important role is played by special corrective exercises, which are designed to normalize the state of the spine, muscular-ligamentous apparatus, as well as to correct and eliminate various defects. In addition, these exercises have an impact on the psychomotor systems, normalizing not only the physical, but also the mental state, psychosomatics.

Classes for exercise therapy should be organized in compliance with the basic rules and principles of training. First, the regularity and regularity of training is needed. It is better to practice every day, or at least every other day. It is also recommended to train at about the same time. The exercises will be most effective if they are performed in the morning, approximately 1.5-2 hours after waking up.

Secondly, it is important to periodically change the exercises, so as not to cause addiction. It is important to work out all muscle groups.

Third, you need to follow a certain structure of occupations. First, there should be an introduction with the most simple exercises aimed at warming up. They will allow you to warm up, prepare for a more intense training, adjust breathing and nervous system. Then follows the main part, which should include intensive exercises aimed at all muscle groups, at eliminating the main defect, maintaining and developing correct posture. In the end, the final part is important, which will help relieve the load, relax muscles, relieve tension, feel the effect of training.

Gymnastics with lumbar lordosis

The essence of gymnastic exercises is that it allows you to adjust the posture, eliminate defects of physical development, trains not only muscles, but also the ligamentous apparatus, bones, tendons. It is also an effective means of prevention and a means of consolidating the previously achieved results. Often, exercise therapy is prescribed first, which eliminates the main visible pathologies, and then gymnastics, which fixes the result and allows you to avoid relapses. In lumbar lordosis, special corrective exercises are most effective, as well as stretching and relaxation exercises. Combine active and passive exercises. The central place is given to general developmental exercises, which normalize the general condition of the body, increase its resistance, endurance, strength, speed performance.

The central place is given to breathing exercises. It is through this group of exercises that the blood is saturated with oxygen, and physical activity becomes possible. Exercises can be both static and dynamic. A special place is occupied by exercises for coordination, the development of strength, speed. Be sure to include exercises on balance, because they train the vestibular apparatus, correct the posture.

[3], [4], [5]

Exercises for lumbar lordosis

With lumbar lordosis, you can perform a wide variety of exercises. Especially effective will be those exercises that are aimed at the study of the waist, the latissimus dorsi, the muscles located along the spine and between the vertebrae. Exercises that train the cervical and thoracic spine are also used, since, by affecting other lordosis and kyphosis, we also correct the vertebral region.

• Initial position.

It is recommended to begin with the exercise of stretching. We lay down on a hard surface, as smooth and relaxed as possible. We try to close our eyes, let go of all thoughts, feel the relaxation in the whole body, especially in the spine. Mentally imagine that someone begins to stretch us strongly (one person pulls us up by the arms up, the other - by the legs down). When this occurs, the stretching, straightening of each vertebra. Feel how the spine is stretched, becomes longer, springy. This is the starting position. We will accept him after each completed exercise, and they will complete the workout. To ensure high performance exercises, it is recommended to perform it less than 5 minutes with each approach.

• Exercise number 1.

We lay on his stomach. The arms are extended forward so that they cover the ears with elbows. Hands at shoulder width, palms look at each other. Then we lower the palms to the floor, slowly pull our hands towards ourselves so that the palms are at the level of the ears. With a breath, slowly raise your head up, stretch your head towards the ceiling, after which we hold it in the maximum raised position as much as it turns out. Do not forget to breathe evenly. Hands should be as relaxed as possible, but at the same time a slight tension should be felt in the area of the shoulder blades. More precisely, the shoulder blades should aspire to each other as much as possible, to be close.

After you have started to descend, we exhale as deeply as possible. We lower the shoulder blades, round our back, then gently stretch our arms forward, to the position from which we started the exercise. We try to stretch the spine behind the arms. After we have returned to the starting position, slowly lower our heads to the floor. We turn our heads to the right ear, relax as much as possible, rest. Then we turn to the left ear, rest. Take the starting position for at least 5 minutes.

• Exercise number 2.

We join hands to the lock behind the head (on the neck). We lay on his stomach. At the expense of 1 - we lift the head with the hands (low, only slightly lifting the chest from the floor). At the expense of 2 - we raise the head with your hands as high as possible At the expense of 3-4-5 hold at the highest point. On the score of 6 we go down to the intermediate low position. On the score 7 - we fall completely on the floor. At the expense of 8-9-10 - rest. Repeat the exercise 10-20 times.

• Exercise number 3.

We accept the position described in the previous exercise (hands behind the head in the castle). We rise to the score 1 in an intermediate position, slightly lifting the sternum from the floor. At the expense of 2 - we reach the highest point. Keep the torso at this point as much as it turns out. We leave when it is no longer possible to hold. Exit through an intermediate position. Repeat the exercise 10 times. We try with each approach to increase the retention time of a static posture.

• Exercise number 4.

Starting position - standing. Become back to the wall. Arms along the body. Head, shoulders, back, buttocks and feet should be as close to the wall as possible. Hands down. The body is as relaxed as possible. Stand in this position for at least 5 minutes. With each workout, we increase the duration of the exercises for 3-5 minutes, gradually increasing its duration to 1 hour. In the course of execution, we try to ensure that the lumbar region is maximally pressed against the wall, so that it is impossible to squeeze a hand between the wall and the back in the lumbar region. Also, do not forget about breathing: we take the deepest possible breaths and the deepest possible breaths.

Yoga

One of the most effective methods of treating diseases of the spinal column is yoga, since it focuses on the spine as the central axis of the body, along which the main flow of energy and vitality passes. There is even a separate section of spine yoga, in which the entire training is aimed at working out the spine.

It is recommended to start a yoga class with prodyshki spine. To do this, apply special breathing exercises. It should sit as comfortable as possible. If it turns out, it is better to adopt the Lotus position, if it does not work out - any comfortable position with legs crossed. We try to relax as much as possible in this position. The goal should be exactly relaxation, and not the desire to take a certain position. We sit, close our eyes, relax. We try to remove all thoughts from the head and feel the state of silence, enjoy it. Hands down on his knees.

Then we begin to track your breathing. We try to breathe in such a way that, while inhaling, the stomach smoothly goes forward and as much as possible is filled with air. Then gradually fill with air the chest, the region of the lungs, collarbone. We exhale in reverse order: we lower the scapula (collarbone), then we narrow the chest, and we lower the abdomen. This is a complete yoga breath. We try to breathe like that for at least 5 minutes.

Then close the left nostril with one hand and begin to breathe through the left side. Imagine how on the inhale in us enters the clean air, passes through the lungs, along the spine and fills the entire left side with pure oxygen, light energy. On the exhale, imagine how dirt, toxins, carbon dioxide, diseases, and all the negative are collected from the whole body. On the exhale, all this comes out, rising from the bottom of the spine to the very top. Then we perform a similar exercise for the right side, closing the right nostril with the right hand. On each side - at least 3 minutes, then move on to the next exercise.

Synchronize both sides. We inhale through the right nostril, exhale through the left. Internal work must remain the same. Imagine how on inhalation we are filled with pure oxygen, energy that enters through the right side. Through the left side, with exhalation, all negative, negative energy comes out of us.

We change sides, perform a similar exercise in a mirror image (inhale through the left side, exhale through the right side).

Then we imagine that oxygen and positive energy penetrates our body through both sides. Distributed throughout the body (with a breath). With exhalation in the center of the spine out of us goes negative, negative energy, toxins, slags.

Then we sit down, hands again lowered to his knees. Breathe in the usual rhythm as comfortable. We try to listen to our feelings, to track whether there have been any changes in the body.

After that, proceed to perform asanas. Going as far forward as possible, just rounding your back. Lean forward as far as possible, trying to touch the floor with your head (top). Hands we get back, crossed at the waist. We try to relax in this position and sit for as long as you want, as much as you feel comfortable. At the exit, gradually raise the head, then unbend the chest, then - the lower back. We return to the pose with crossed legs, open our eyes, slowly get up and proceed to the main part of the workout, which will include basic exercises aimed directly at working out the back muscles, lower back. Below is a list of static exercises (asanas) and dynamic complexes that are recommended for eliminating lordosis of the loins.

Dynamic complexes:

1. Surya -Nasaskar
2. Eye of rebirth
3. Sphinx
4. Diamond Core
5. The complex of exercises "Crocodile"
6. Joint gymnastics
7. Kaya Styrus

Asanas:

1. choose
2. Ardha-Chakrasana
3. Padachastana
4. Bhundjangasana
5. Paschottomannan
6. Shalasana
7. Trikonasana
8. Halasana
9. Matsyasana
10. Mayyurasana

It is recommended to finish the workout with relaxing exercises, a little meditation, concentration. For this ideal exercises such as Shavasana, Trataka.

Massage for lumbar lordosis

The main methods of massage is stroking and vibration. For the first week, these techniques are used exclusively; in the second week, light surface squeezing techniques are added, then rubbing, and finally kneading techniques are added. The average duration of the massage should be 15-20 minutes. It is important to work out the zones along the spine, the areas between each vertebra. It is recommended to undergo a massage course (15-20 sessions every other day), then a break of 2-3 months, then a second course. It is recommended to repeat 3-4 courses in a row. When massaging, you should use warming massage oils.

[6]

Corset and bandage with lumbar lordosis

In case of lumbar lordosis, a special corset may be recommended, aimed at maintaining an optimal state of the spine and muscular frame. It should be worn only if prescribed by a doctor, since it ensures reliable fixation of the spine. It may not be necessary if there is a sharp and intensive alignment of the spine, since the corset can, on the contrary, fix the spine in a certain position and prevent its movement, including towards the alignment. Usually prescribed depending on what angle of the curvature shows the radiograph, as well as depending on other methods of treatment used.

The bandage is aimed at unloading the lumbar, resulting in normalized lordosis. It should be worn as prescribed by the doctor, since the appropriateness of such treatment is determined not only by the current needs of the patient, but also by the data of functional tests, instrumental studies, and the progress of the applied therapy. Also, it should not be worn regularly, but in compliance with an individually selected treatment regimen.

The bandage is considered solely as an adjuvant, without which, however, the full treatment and maintenance of a normal state is impossible. It is obligatory to wear such a bandage during the postoperative period and during pregnancy.

[7], [8]

Lumbar lordosis treatment according to Bubnovsky

Treatment according to Bubnovsky is a method of treating lumbar lordosis, which is carried out according to the author's methodology of Dr. Bubnovsky. Treatment is carried out in private clinics, named after him. Branches of these clinics are located throughout Russia, the central department is the center, located in the city of Nizhny Novgorod, Volga Federal District. The author does not disclose all the details and nuances of his technique, but if you believe the reviews, the treatment is very effective. The doctor has a medical education and specialization in vertebrology. The treatment is based on the effective use of treatment by position, exercise therapy, gymnastics, yoga, water procedures, manual exposure techniques, osteopathic techniques and vertebrology. If necessary, bandages and corsets are assigned, kinesiotiping. Drug therapy is rarely used, but not excluded.

Hyperextension for lumbar lordosis

Under hyperesthesia imply rounding of the back, occurring on the background of lumbar lordosis. It is recommended to perform a series of exercises aimed at specific muscle groups. There are many options for performing such exercises. Consider those of them that are most effective in hyperextension.

In the first embodiment, the exercises are performed in dynamics. It should be borne in mind that the main load should be directed mainly to the hips, buttocks and muscles, extensors of the spine. At the same time, the back should be as rounded as possible (that is, a hyperextension should be formed). The main point of rounding the back should be the bottom point. At the upper point, on the contrary, over-bending of the muscles should be formed. In addition, inertia and additional weight can be used additionally. But keep in mind that this option is very traumatic, and here the whole spinal column as well as the fibrous ring, ligaments and tendons of the vertebral column and legs take part in the exercise. The disadvantage of this method is that the spine loses stability, and accordingly, the vertebrae eventually tend to shift. Intensive osteochondrosis develops. It should be borne in mind that the destruction that occurred in the spinal column cannot be restored.

The second embodiment of the complex implies that the spine should be performed movements of a wave-like nature. It should also be borne in mind that there are many risks here, in particular, the vertebrae may shift at the very moment of the exercise. It should be borne in mind that if the implementation is carried out with additional load, the risk of injury increases.

The safest option is to use the stop. The height of the stops should be at the level of the sublingual fold. At the same time, a number of muscle groups are in dynamics, and some are in statics. In the dynamics are the buttocks and the back of the thigh, while in the statics are the extensors of the back. Overlap of the spine in this embodiment does not occur. Lifting the body is carried out only to the thigh plane, while at the lowest point there is no rounding of the back at all. In the course of the entire range, the natural curves of the spine are preserved. It is important that this embodiment of the exercises should be monitored by the trainer, since you need a glance and an assessment of the correctness of performance from

[9], [10]

Alternative treatment

For treatment requires physical therapy. Any water procedures, swimming, hydro procedures are positively affected. Alternative means that can be used as compresses, therapeutic baths, lotions on the lumbar lordosis area are also well applied. Such procedures help to relieve pain, relax muscles, bring atonic areas into tone.

• Recipe number 1.

In ordinary alcohol (500 ml) add 30 grams of chamomile, medicinal herb of clover, althea roots, mallow, flax seeds. Insist 30 minutes. Used for lotions on the lumbar region.

• Recipe number 2.

To prepare the infusion, take a tablespoon of aspen, burdock, elecampane, maple, pine buds, willow bark, asparagus, pour about 500 ml of brandy. All this insist at least 3-4 days, used for lotions.

• Recipe number 3.

They take in equal parts linden sickle-shaped, blackberry, budri, eucalyptus, tansy, horsetail, threefold sequence. Take about 2-3 tablespoons of each component, insist at least 5 days, used as a means to compress, the treatment is 28 days.

• Recipe number 4.

As a basis take vodka or pure alcohol. Then add a tablespoon of birch buds, knotweed grass, wood lice, mint, strawberries, chicory, blackthorn. Stir, then set aside and provide an opportunity to insist.

• Recipe number 5.

In a simple alcohol (500 ml) add a tablespoon of peanuts, soybeans, olives, avocados, artichokes. Used for compress.

• Recipe number 6.

For the preparation of balsam, take a tablespoon of salsify, cottonseed oil, dates, figs, raisins, grapes, pour in alcohol or vodka (500 ml). Used for a compress, and you can drink a third of a glass twice a day.

• Recipe number 7.

Take in equal shares prunes, dried pear, pomegranate, blueberry, chicory, celery. Pour all of this with 500 ml of alcohol, add 50 ml of melted honey. Insist at least 5 days, used for lotions, 28 days.

• Recipe number 8.

As a basis take vodka or pure alcohol (500 ml). Then add approximately one tablespoon of the following components: spinach, beet leaves, mustard, turnip, mullein, asparagus cabbage, leaf beet, marsh marigold. Stir, insist day, and then applied to the lumbar lordosis in the form of lotions, compresses, and also drink half a glass per day.

• Recipe number 9.

Take honey as a base. It is added to a tablespoon of the pulp of persimmon, turnips, parsley roots, cress, sour, cranberries, needles, larch, clover, nettle, sverbigi, colza, shepherd's bag. All this is mixed until smooth. A tablespoon of the drug is dissolved in 5 liters of hot water, added to the bath, steamed for 15-20 minutes.

• Recipe number 10.

The basis for the preparation of decoction for therapeutic baths is taken butter. Melted, heated to a warm state. In the resulting oil, pour in 2 ml of concentrated extracts of the following plant components: plantain, quinoa, horsetail, buds and linden flowers, birch leaves, pea shoots. In the bath add a tablespoon of 5 liters of water, take a bath for 10-15 minutes.

Recipe number 11.

Take any body cream. It is added to a tablespoon of aqueous or alcoholic infusions of lungfish, potato flowers, dodder, small duckweed, small periwinkle. All this is mixed until smooth, added to the bath during the treatment baths.

• Recipe number 12.

Olive oil, or any other fatty basis, is taken as the basis for the preparation of decoction for medicinal baths. Heats up to a warm state. It is better to use a water bath. In the resulting oil pour in 2 ml of concentrated extracts of the following plant components: the ripe fruits of wild watermelon, greater celandine, black henbane. In the bath add at the rate of 2 tablespoons of the mixture to 2-3 liters of water.

• Recipe number 13.

Take honey as a base. It is added to a tablespoon of the pulp of persimmon, turnips, parsley roots, cress, sour, cranberries, needles, larch, clover, nettle, sverbigi, colza, shepherd's bag. All this is mixed until smooth. A tablespoon of the drug is dissolved in 5 liters of hot water, added to the bath, steamed for 15-20 minutes.

• Recipe number 14.

The basis for the preparation of decoction for therapeutic baths is taken butter. Melted, heated to a warm state. In the resulting oil, pour in 2 ml of concentrated extracts of the following plant components: plantain, quinoa, horsetail, buds and linden flowers, birch leaves, pea shoots. In the bath add a tablespoon of 5 liters of water, take a bath for 10-15 minutes.

• Recipe number 15.

Take any body cream. It is added to a tablespoon of aqueous or alcoholic infusions of lungfish, potato flowers, dodder, small duckweed, small periwinkle. All this is mixed until smooth, added to the bath during the treatment baths.

• Recipe number 16.

Olive oil, or any other fatty basis, is taken as the basis for the preparation of decoction for medicinal baths. Heats up to a warm state. It is better to use a water bath. In the resulting oil pour in 2 ml of concentrated extracts of the following plant components: the ripe fruits of wild watermelon, greater celandine, black henbane. In the bath add at the rate of 2 tablespoons of the mixture to 2-3 liters of water.

[11], [12], [13]

Surgery

Methods of surgical treatment are extremely rare. In general, lordosis responds well to traditional treatment. The exceptions are various pathologies of intervertebral discs, hernia, nerve pinched, spinal cord damage. In other cases, the use of physical culture and massage, as the main means of treatment, prevention and consolidation of the result.

[14], [15]