The Top Lordosis Exercise
Lordosis refers to the inward curve of the spine, focusing on the neck and the lower back, which have natural “lordotic” curves. Most of the time, particularly in back pain sufferers, this curve becomes exaggerated, creating an excessive lordosis. Correcting this featured postural dysfunction can be challenging to even the best therapists, but if you have the right exercise, it can be a much simpler task.
One of the most important aspects of excessive lumbar lordosis is to remember where it is coming from. There are two major players here. The pelvis is frequently involved, which will be in excessive anterior pelvic tilt, or the neck, which will usually be doing the same thing as the lower back. Since anterior pelvic tilt is the primary cause, it is wise to start there.
Anterior pelvic tilt is caused by muscular imbalance between two main muscle groups. The muscles that create anterior tilt include the psoas, quads, adductors, and lumbar extensors. The muscles that create posterior pelvic tilt include the glutes, hamstrings, obliques, and rectus abdominus.
The ideal exercise will assist in lengthening the muscles that anteriorly tilt the pelvis, and strengthen the muscles that perform posterior pelvic tilt.
This exercise is found in the Supine Hip Extension.
The primary focus of this exercise is contraction of your butt muscles, along with a light contraction in the lower abdominal region, to assist in posterior pelvic tilt.
Here is a sample:
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!
–Sam Visnic
Welcome back!
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
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"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. -
“I've used Sam on more than one occasion to help me with back pain issues. As a full time web designer I often spent too many hours sitting behind the pc which led to chronic back pain. I started working with Sam a few years ago and his knowledge and insight helped me to alleviate my back pain issues and even improve my posture. Whenever I start to have back pain issues I just re-implement the tools and techniques he showed to me and in no time my back pain goes away. He really is the back pain specialist!”
-Jimmy Powell
Owner, Stellar Media Group -
“Sam is an excellent mind/body fitness coach & trainer. When it comes to eliminating complex back problems, Sam's your man. He is passionate about his work and dedicated to healing his clients. I highly recommend his services.”
-Michelle Armstrong
Author, "Manage Your Mind, Master Your Life" -
“In my experience it is rare to find a health practitioner who consistently cures the underlying issues, and successfully drives to total wellness. Sam has become our trusted family 'health support system' because he is one of those rare people. He has successfully helped my mother in law, sister, wife, daughter, and myself cure what western medicine has been unable to. We highly recommend Sam ... plus he's a cool guy !”
-Tim Parsey
Microsoft Partner, Dir UX -
“I was so impressed when working with Sam, from his detailed and thorough evaluation, to the great workouts and home exercises prescribed. I've referred a number of people to Sam and in the past we've used his DVD for gifts to patients for home care. I strongly recommend Sam's services and hope to be working with him personally at some time in the near future.
-Dr. Matt Costantino
HealthSource Chiropractic and Progressive Rehab