I have lordosis (sway back/protruding butt) I have had it my whole life but lately it seems to be bothering me more, at the end of a long day my back feels tight and sore. Pilates did seem to help but lately I've been doing more weight training. I will start trying to do more Pilates but I just wondered if anybody else here had lordosis and what they did for it, exercise/massage/chiropractor.
Lordosis
- Thread starter jlsahli
- Start date
Stebby
Cathlete
Me too. I am seeing a chiropractor for my back and knee problems. The two biggest things she has gotten me to change for my back issues are:
1) Pull in my stomach and tuck my tailbone under ALL THE TIME (very hard to get used to if you're not doing it, but it helps and it's correct posture). I find that being consistent with my core workouts helps too. You are right to try to plan more Pilates - it's even more important to keep doing it when you are doing weight training, so make sure you make the time for it!
2) Much more stretching of the hip flexors and hamstrings. I do yoga so I was already stretching, but I've added longer stretches for these areas (hold each stretch 2-3 minutes, or until my body noticeably softens and relaxes).
Stebby
1) Pull in my stomach and tuck my tailbone under ALL THE TIME (very hard to get used to if you're not doing it, but it helps and it's correct posture). I find that being consistent with my core workouts helps too. You are right to try to plan more Pilates - it's even more important to keep doing it when you are doing weight training, so make sure you make the time for it!
2) Much more stretching of the hip flexors and hamstrings. I do yoga so I was already stretching, but I've added longer stretches for these areas (hold each stretch 2-3 minutes, or until my body noticeably softens and relaxes).
Stebby
Thanks for the info! Yes, I cut Pilates out and now I'm paying for it. You are so right about the stretching, I'm going to try to do more of that as well. I have been debating about going to a Chiropractor but to be honest I'm a bit scared -- I just don't want to end up with some quack that will make things worse. I was hoping to alleviate some of my issues with exercise first.
pebblesus
Cathlete
Lordosis is primarily from an Anteriort Pelvic Tilt. It makes your butt look bigger and your stomache stick out, it can also contribute to rounded shoulders.
The best thing to do for it is definitly hip flexor, quad and psoas stretches, as well as strengthen your hamstrings!
If you think of the mechanics of APT your HS are very elongated and your quads are shortened. So stretching the shortened muscles and strengthening the enlongated ones will help to straighten it out.
However, stretching every day is an absolute must (this is where those foam rollers would really come in handy!) and you're looking at months of this rehab before you start realigning.
I don't know what a chiropractor can do, but it may help to see one. They'll probably run you through some stretches to do, all of which can easily be found on the web..
http://www.youtube.com/watch?v=WN2hLga7Faw
http://www.youtube.com/watch?v=Ztsu-z7LkvQ&feature=related
http://www.youtube.com/watch?v=s5fSNyKI5wE
..and if you have Sciatica..
http://www.youtube.com/watch?v=JbpkAOxro5Q&feature=related
All of these will help your squat tremendously as well.
The best thing to do for it is definitly hip flexor, quad and psoas stretches, as well as strengthen your hamstrings!
If you think of the mechanics of APT your HS are very elongated and your quads are shortened. So stretching the shortened muscles and strengthening the enlongated ones will help to straighten it out.
However, stretching every day is an absolute must (this is where those foam rollers would really come in handy!) and you're looking at months of this rehab before you start realigning.
I don't know what a chiropractor can do, but it may help to see one. They'll probably run you through some stretches to do, all of which can easily be found on the web..
http://www.youtube.com/watch?v=WN2hLga7Faw
http://www.youtube.com/watch?v=Ztsu-z7LkvQ&feature=related
http://www.youtube.com/watch?v=s5fSNyKI5wE
..and if you have Sciatica..
http://www.youtube.com/watch?v=JbpkAOxro5Q&feature=related
All of these will help your squat tremendously as well.
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