It is always good to listen to what your body is telling you, especially when you start feeling an uncomfortable pain. When you do a lot of heavy deadlifts and squats, there might come a time when your back starts to ache.
As one of the most crucial body parts that needs attention, you should never ignore back pain. We explain everything you need to know about one of the most common causes of lower back pain in lifters – Lumbar Hyper-Lordosis.
What is Hyper-Lordosis?
That excessive lower back ‘arch’ may look good on women but it could either be down to natural genetics or a case of a serious hyper-lordosis. Lordosis is the natural inward arch in your lower back. In EXCESS, it can cause a protruding belly and uncomfortable pain – especially during your hard lifts.
(Left = Hyper-lordosis; Right = Normal and Healthy Posture)
Also, known as lumbar lordosis or anterior pelvic tilt, if you delay giving the right attention to this aggravating pain, it might lead to lower back injuries like herniated disks, etc.
- Too many hours spent sitting
- Working behind the computer that causes stiffness in the back
- Improper form and execution of exercises like squats and deadlifts
- Excess body-fat
- Tightness, weakness and an imbalance in the glutes (butt) and rectus abdominis (lower abs)
Ways to Treat Hyper-Lordosis
Prolonged periods of sitting can cause our hip flexors to shorten, which can cause the pelvis to tilt – excess stomach fat also worsens this condition.
Stay off the Couch
It is high time to heed the older folks’ advice – don’t sit immediately after eating a heavy meal! Instead, stand or walk around for at least 30 minutes. This helps to promote a flatter tummy and to cure hyper-lordosis.
Torch That Belly Fat
You can never go wrong with the proven and tested combination of healthier food choices, weightlifting and intense cardio to burn fat. A lower body fat percentage equates to better health, a pain-free lower back and a better- looking physique!
Warm-up Your Hip Flexors
Simple hip rotations plus other dynamic to static lunge stretching and warm-up exercises can do wonders for the lower back – the more they are warmed-up and ready for action, the less risk of lower back pains and injuries.
Execute Proper Squats and Deadlifts
Religiously follow the proper squat form and have your chest out, while bracing your abdominal wall and slightly pushing your knees to shoulder width. This can prevent excess arching, recruit more leg muscles and improve overall squat form.
As for the deadlift, maintain spine neutrality throughout the movement by:
- Straightening your back
- Bending at the knees
- Lifting just the right load of heavy weights where you can still maintain proper form
Stretching Exercises to Fix your Posture
Alternatively, you can also do these stretching exercises to treat your hyper-lordosis:
The Cat Pose in Yoga
Single Leg Squat
Don’t succumb to a world of pain because of hyper-lordosis.
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