How to correct lumbar lordosis?

Lumbar lordosis is a natural physiological curvature of the spine, which is considered a forward bend. But under certain circumstances, the bend can be excessive. Then it takes on a pathological appearance and is considered an absolute pathology that requires mandatory treatment.

Lumbar lordosis (it should be immediately noted - 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. A doctor or a physical therapy instructor, or a yoga therapist will help you choose the right exercises. It is also worth noting that swimming and various hydromassage procedures are widely used for treatment, since water helps to relax tense areas, tones relaxed areas.

Only a comprehensive approach, as well as adherence to the principle of regularity and systematic training, will effectively solve the problem. Daily training should include breathing exercises, relaxation and meditation practices.

Straightening of the lumbar lordosis

Straightening the lordosis is quite a serious and painstaking work that requires regular and systematic training. Especially when it comes to the lumbar spine. Only by regularly doing physical exercises, training correctly, observing the daily routine and the rules of standing, sitting at the desk, can you achieve the desired results. If you train irregularly, with a grip, not only will there be no result, but the condition may even worsen.

In addition to exercise therapy, treatment is performed by positioning, correction of the lumbar spine, treatment using postures, a plaster bed. Conservative treatment is generally sufficient, but in rare cases surgical treatment may be used (it is mainly required for congenital pathologies). Surgical treatment is used in case of late diagnosis, if conservative treatment is unsuccessful, and also if lordosis causes obvious deformity of the body, progresses. It is not recommended to perform operations before 4-5 years.

Special exercises aimed at working out the intervertebral discs, the muscles located between the vertebrae and along the spine itself are important. There is such a complex in yoga, for example, special gymnastics for the spine. There is even a whole section of yoga therapy - yoga of the spine.

Physiotherapy treatment

Physiotherapeutic methods have found wide application for the treatment of lumbar lordosis. However, they are rarely used as independent methods. They are used only as an additional means, supplementing motor activity, therapeutic exercise, massage. Of course, one of the most important methods of physiotherapeutic influence is ultrasound, microcurrents, waves of different lengths. Electrophoresis, cryoprocedures, thermal procedures, electrical procedures have a positive effect.

All these procedures are recommended to be alternated with massage, manual therapy sessions. Physical therapy and yoga training can be done both independently and under the guidance of an instructor. It is recommended to do it every day independently, at your own pace, and several times under the guidance of an instructor, who will monitor the correctness of the exercises, and also select the optimal pace and training regime.

An important role is given to segmental-reflex massage, reflexology, acupuncture, point massage (shiatsu), vertebral impact (massage of the vertebrae and intervertebral discs), 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. Quite an effective method is acupuncture, apitherapy (treatment with bee stings), hirudotherapy (treatment with leeches).

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Physical therapy

Therapeutic physical culture has found wide application for the treatment of lordosis. It is recommended to exercise daily for at least 40 minutes a day independently, at home, and approximately 1-2 times a week to attend classes with a physical therapy instructor. He will check how correctly the exercises are performed, and adjust the training regimen if necessary. The exercises should also be selected by a physical therapy doctor, based on the individual characteristics of the patient, the severity of the disease, and how it responds to therapy. The duration of therapy is on average at least six months, but then you also need to exercise regularly, since lordosis can return again if you do not maintain physical activity at a high level.

Usually, a special complex is selected, which will contain exercises aimed at aligning the spine, as well as the muscles surrounding it. It is also important to train the latissimus dorsi, pectoral muscles, since they maintain body symmetry and ensure correct posture. A comprehensive approach is required, which will include exercises for all muscle groups, as well as special stances and poses, walking, with the help of which correct posture is maintained and fixed. Massage or self-massage should be performed in parallel with the exercises. It is better to do this immediately after training, when the muscles are still maximally warmed up.

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

Exercise therapy sessions should be organized in compliance with the basic rules and principles of training. First, regularity and systematicity of training are needed. It is better to exercise every day, or at least every other day. It is also recommended to exercise 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 change exercises periodically to avoid addiction. It is important to work all muscle groups.

Thirdly, it is necessary to follow a certain structure of the classes. First there should be an introductory part with the simplest exercises aimed at warming up. They will allow you to warm up, prepare for a more intensive training, adjust your breathing and nervous system. Then comes the main part, which should include intensive exercises aimed at all muscle groups, eliminating the main defect, maintaining and developing correct posture. At the end, the final part is important, which will help relieve stress, relax muscles, relieve tension, and feel the effect of the training.

Gymnastics for lumbar lordosis

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

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

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Exercises for lumbar lordosis

With lumbar lordosis, you can do a wide variety of exercises. The exercises that are aimed at working the lower back, the latissimus dorsi, the muscles located along the spine and between the vertebrae will be especially effective. Exercises that train the cervical and thoracic spine are also used, since by influencing other lordoses and kyphoses, we also correct the spinal region.

• Starting position.

It is recommended to start with a stretching exercise. Lie down on a hard surface, as evenly and relaxed as possible. Try to close your eyes, let go of all thoughts, feel relaxation in your whole body, especially in your spine. Imagine that someone is starting to stretch us strongly (one person pulls us up by the arms, another - down by the legs). This stretches and straightens each vertebra. Feel how your spine stretches, becomes longer, springier. This is the starting position. We will take it after each exercise performed, and finish the workout with it. To ensure high effectiveness of the exercise, it is recommended to perform it for less than 5 minutes at each approach.

• Exercise No. 1.

Lie on your stomach. Your arms are stretched forward so that your elbows cover your ears. Your hands are shoulder-width apart, palms facing each other. Then lower your palms to the floor, slowly pull your arms toward you so that your palms are at ear level. While inhaling, slowly raise your head up, stretch your head toward the ceiling, and then hold it in the highest possible position for as long as possible. Don't forget to breathe evenly. Your arms should be as relaxed as possible, but at the same time, you should feel a little tension in the shoulder blade area. More precisely, the shoulder blades should strive toward each other as much as possible, be close.

After you have started to go down, exhale as deeply as possible. Lower your shoulder blades, round your back, then smoothly stretch your arms forward, to the position from which you started doing the exercise. Try to stretch your spine as much as possible behind your hands. After you have reached the starting position, slowly lower your head to the floor. Turn your head to the right ear, relax as much as possible, and rest. Then turn it to the left ear, and rest. Remain in the starting position for at least 5 minutes.

• Exercise No. 2.

Clasp your hands behind your head (on your neck). Lie on your stomach. On the count of 1, lift your head and arms (not very high, just slightly lifting your chest off the floor). On the count of 2, lift your head and arms as high as possible. On the count of 3-4-5, hold it at the highest point. On the count of 6, lower yourself to an intermediate low position. On the count of 7, lower yourself completely to the floor. On the count of 8-9-10, rest. Repeat the exercise 10-20 times.

• Exercise No. 3.

We take the position described in the previous exercise (hands behind the head in a lock). We rise on the count of 1 to the intermediate position, slightly lifting the sternum off the floor. On the count of 2 - we go to the highest point. We hold the body at this point as much as possible. We exit when we can no longer hold it. You should exit through the intermediate position. We repeat the exercise 10 times. We try to increase the time of holding the static pose with each approach.

• Exercise No. 4.

Starting position – standing. Stand with your back to the wall. Arms along the body. The head, shoulders, back, buttocks and feet should be pressed against the wall as much as possible. Hands down. The body is as relaxed as possible. Stand in this position for at least 5 minutes. With each workout, increase the duration of the exercises by 3-5 minutes, gradually bringing the duration to 1 hour. During the exercise, try to ensure that the lumbar region is pressed against the wall as much as possible, 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: take the deepest possible breaths and exhale the deepest possible breaths.

Yoga

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

It is recommended to start a yoga class with breathing through the spine. Special breathing exercises are used for this. You should sit as comfortably as possible. If possible, it is better to take the "Lotus" pose, if not - any comfortable position with crossed legs. We try to relax as much as possible in this position. The goal should be relaxation, and not the desire to take a certain pose. We sit, close our eyes, relax. We try to remove all thoughts from our heads and feel the state of silence, enjoy it. We put our hands on our knees.

Then we begin to monitor our breathing. We try to breathe so that when we inhale, the stomach smoothly moves forward and fills with air as much as possible. Then we gradually fill the chest, lungs, and collarbones with air. We exhale in the reverse order: we lower the shoulder blades (collarbones), then narrow the chest, and lower the stomach. This is full yogic breathing. We try to breathe like this for at least 5 minutes.

Then, close the left nostril with one hand and begin to breathe through the left side. Imagine how, as you inhale, clean air enters us, passes through the lungs, along the spine and fills the entire left side with clean oxygen and light energy. As you exhale, imagine how dirt, toxins, carbon dioxide, diseases and all negativity are collected from the entire body. As you exhale, all of this comes out, rising from the bottom of the spine to the very top. Then, we do a similar exercise for the right side, closing the right nostril with the right hand. At least 3 minutes for each side, after which we move on to the next exercise.

Synchronize both sides. Inhale through the right nostril, exhale through the left. The internal work should remain the same. Imagine how, when inhaling, we are filled with pure oxygen, energy that enters through the right side. Through the left side, with the exhalation, all the negativity, negative energy leaves us.

We change sides and perform a similar exercise in 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. It is distributed throughout the body (with inhalation). With exhalation, negative energy, toxins, and wastes leave us through the center of the spine.

Then we sit down, put our hands on our knees again. We breathe in the usual rhythm, as it is comfortable. We try to listen to our feelings, to track whether any changes have occurred in the body.

After this, we move on to performing asanas. We lower ourselves as far forward as possible, simply rounding our back. We bend forward as much as possible, trying to touch the floor with our head (crown). We put our hands back, cross them on our lower back. We try to relax in this position and sit for as long as we want, as long as it is comfortable. At the exit, we gradually raise our head, then straighten our chest, then our lower back. We return to the pose with crossed legs, open our eyes, slowly stand up and move on to the main part of the workout, which will include basic exercises aimed directly at working out the muscles of the back and lower back. Below is a list of static exercises (asanas) and dynamic complexes that are recommended to be performed to eliminate lumbar lordosis.

Dynamic complexes:

1. Surya-Namaskar
2. Eye of Rebirth
3. Sphinx
4. Diamond Rod
5. Exercise complex "Crocodile"
6. Joint gymnastics
7. Kaia Styrus

Asanas:

1. Tadasana
2. Ardha Chakrasana
3. Padahastasana
4. Bhunjangasana
5. Paschimottanasana
6. Shalasana
7. Trikonasana
8. Halasana
9. Matsyasana
10. Mayurasana

It is recommended to finish the training with relaxing exercises, a little meditation, concentration. Exercises such as Shavasana and Trataka are ideal for this.

Massage for lumbar lordosis

The main massage techniques are stroking and vibration. During the first week, these techniques are used exclusively, during the second week, light superficial 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 on the areas along the spine, the areas between each vertebra. It is recommended to undergo massage in courses (15-20 sessions every other day), then a break of 2-3 months, then a repeat course. It is recommended to repeat 3-4 courses in a row. Warming massage oils should be used during the massage.

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Corset and bandage for lumbar lordosis

In case of lumbar lordosis, a special corset may be recommended, aimed at maintaining the optimal condition of the spine and muscular frame. It should be worn only if prescribed by a doctor, since it provides reliable fixation of the spine. It may not be required 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 in the direction of alignment. Usually prescribed depending on what angle of curvature the X-ray shows, as well as depending on other methods of treatment used.

The bandage is aimed at unloading the lumbar region, as a result of which lordosis is normalized. It should be worn as prescribed by a 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 therapy used. It should also not be worn regularly, but in compliance with an individually selected treatment regimen.

The bandage is considered solely as an auxiliary means, without which, however, full treatment and maintenance of a normal condition is impossible. It is mandatory to wear such a bandage in the postoperative period and during pregnancy.

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Treatment of lumbar lordosis according to Bubnovsky

Treatment according to Bubnovsky is a method of treating lumbar lordosis, which is carried out according to the author's method 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 Nizhny Novgorod, Volga Federal District. The author does not disclose all the details and nuances of his method, but if you believe the reviews, the treatment is very effective. The doctor has a medical education and specializes in vertebrology. The basis of the treatment is the effective use of positional therapy, exercise therapy, gymnastics, yoga, water procedures, manual techniques, osteopathy and vertebrology techniques. If necessary, bandages and corsets, kinesiotaping are prescribed. Drug therapy is rarely used, but is not excluded.

Hyperextension with lumbar lordosis

Hyperesthesia means rounding of the back, which occurs against the background of lumbar lordosis. It is recommended to perform a number of exercises aimed at certain muscle groups. There are many options for performing such exercises. Let's consider those that are most effective for hyperextensions.

In the first variant, the exercises are performed dynamically. It should be taken into account that the main load should be directed mainly to the hips, buttocks and muscles that extend the spine. The back should be rounded as much as possible (that is, hyperextension should form). The lower point should be the main place of rounding the back. At the upper point, on the contrary, hyperextension of the muscles should form. In addition, inertia and additional weight can be used. But it should be taken into account that this variant is very traumatic, and here the entire spinal column, as well as the fibrous ring, ligaments and tendons of the spinal column and legs, participate in the exercise. The disadvantage of this method is that the spine loses stability, and accordingly, the vertebrae over time acquire a tendency to shift. Intensive osteochondrosis develops. It should be taken into account that the destruction that has occurred in the spinal column cannot be restored.

The second option for performing the complex implies that the spine must perform wave-like movements. It is also necessary to take into account that there are many risks here, in particular, the vertebrae can shift precisely at the moment of performing the exercise. It should be taken into account that if the exercise is performed with additional weight, the risk of injury increases.

The safest option is the one that uses a support. The height of the supports should be at the level of the hyoid fold. In this case, a number of muscle groups are dynamic, and some are static. The buttocks and the back of the thigh are dynamic, while the back extensors are static. There is no hyperextension of the spine in this option. The body is raised only to the plane of the hips, while at the bottom point there is no rounding of the back at all. Natural curves of the spine are preserved throughout the entire range. It is important that this option for performing exercises is monitored by a trainer, since a look and assessment of the correctness of the execution from the outside is needed.

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Folk remedies

The treatment requires therapeutic exercise. Any water procedures, swimming, hydrotherapy have a positive effect. Folk remedies are also well used, which can be used as compresses, medicinal baths, lotions on the lumbar lordosis area. Such procedures help relieve pain, relax muscles, tone atonic areas.

• Recipe No. 1.

Add 30 grams of chamomile, sweet clover, marshmallow roots, mallow, and flax seeds to regular alcohol (500 ml). Leave for 30 minutes. Use for poultices on the lumbar region.

• Recipe No. 2.

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

• Recipe No. 3.

Take equal parts of sickle-shaped linden, blackberry, bugleweed, eucalyptus, tansy, horsetail, and three-part Bidens. Take about 2-3 tablespoons of each component, leave for at least 5 days, use as a compress, the course of treatment is 28 days.

• Recipe No. 4.

Vodka or pure alcohol is used as a base. Then a tablespoon of birch buds, knotweed, woodlice, mint, wild strawberries, chicory, and blackthorn are added. Mix, then set aside and allowed to steep.

• Recipe No. 5.

Add a tablespoon of peanuts, soybeans, olives, avocado, and artichoke to regular alcohol (500 ml). Use for a compress.

• Recipe No. 6.

To prepare the balm, take a tablespoon of salsify, cottonseed oil, dates, figs, raisins, grapes, pour in alcohol or vodka (500 ml). Use for a compress, and you can also drink a third of a glass twice a day.

• Recipe No. 7.

Take equal parts of prunes, dried pear, pomegranate, blueberries, chicory, celery. Pour 500 ml of alcohol over all of this, add 50 ml of melted honey. Infuse for at least 5 days, use for poultices for 28 days.

• Recipe No. 8.

Vodka or pure alcohol (500 ml) is used as a base. Then about a tablespoon of the following ingredients is added: spinach, beet leaves, mustard, turnip, mullein, asparagus, leaf beet, marsh marigold. Mix, leave for a day, then apply to the lumbar lordosis in the form of lotions, compresses, and also drink half a glass per day.

• Recipe No. 9.

Take honey as a base. Add a tablespoon of persimmon pulp, rutabaga, parsley roots, watercress, wood sorrel, cranberry, pine needles, larch, clover, nettle, stinging nettle, rape, shepherd's purse. Mix everything until smooth. Dissolve a tablespoon of the product in 5 liters of hot water, add to the bath, steam for 15-20 minutes.

• Recipe No. 10.

Butter is used as a base for preparing a decoction for medicinal baths. It is melted and heated to a warm state. 2 ml of concentrated extracts of the following plant components are poured into the resulting oil: plantain, quinoa, horsetail, linden buds and flowers, birch leaves, pea shoots. A tablespoon is added to the bath per 5 liters of water, and the bath is taken for 10-15 minutes.

Recipe No. 11.

Take any body cream. Add a tablespoon of water or alcohol infusions of lungwort, potato flowers, dodder, duckweed, and periwinkle. Mix everything until smooth and add to the bath during therapeutic baths.

• Recipe No. 12.

Olive oil or any other fatty base is used as a base for preparing a decoction for medicinal baths. Heat it up to a warm state. It is better to use a water bath. 2 ml of concentrated extracts of the following plant components are poured into the resulting oil: ripe fruits of wild watermelon, greater celandine, black henbane. Add 2 tablespoons of the mixture to the bath for 2-3 liters of water.

• Recipe No. 13.

Take honey as a base. Add a tablespoon of persimmon pulp, rutabaga, parsley roots, watercress, wood sorrel, cranberry, pine needles, larch, clover, nettle, stinging nettle, rape, shepherd's purse. Mix everything until smooth. Dissolve a tablespoon of the product in 5 liters of hot water, add to the bath, steam for 15-20 minutes.

• Recipe No. 14.

Butter is used as a base for preparing a decoction for medicinal baths. It is melted and heated to a warm state. 2 ml of concentrated extracts of the following plant components are poured into the resulting oil: plantain, quinoa, horsetail, linden buds and flowers, birch leaves, pea shoots. A tablespoon is added to the bath per 5 liters of water, and the bath is taken for 10-15 minutes.

• Recipe No. 15.

Take any body cream. Add a tablespoon of water or alcohol infusions of lungwort, potato flowers, dodder, duckweed, and periwinkle. Mix everything until smooth and add to the bath during therapeutic baths.

• Recipe No. 16.

Olive oil or any other fatty base is used as a base for preparing a decoction for medicinal baths. Heat it up to a warm state. It is better to use a water bath. 2 ml of concentrated extracts of the following plant components are poured into the resulting oil: ripe fruits of wild watermelon, greater celandine, black henbane. Add 2 tablespoons of the mixture to the bath for 2-3 liters of water.

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Surgical treatment

Surgical treatment methods are used extremely rarely. Basically, lordosis responds well to traditional treatment. The exceptions are various pathologies of intervertebral discs, hernias, pinched nerves, and spinal cord injuries. In other cases, physical training and massage are used as the main means of treatment, prevention, and consolidation of the result.

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