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Suggst exercise for loss of lordosis
Please suggest some proper exercise for back to normal curvature of spine from straightening of lumber spine.due to a injury I have been suffering from pain for straightening of lumber spine
Answers (12)
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Hello, as you said there is loss of your lumbar curvature. This may be due to mucles spasm, tightness of back mucles, any degenerative disc disease, ankylosing spondylitis or a compression fracture or may be after a surgery. In all cases back is unable to maintain its original curve and straightening occurs.
Next Steps
You should do strengthening exercises of back
-In quadruped postion mantain cat position for 5sec with 10 repeatation then come back to neutral postion, don’t go for camel ie hyperextension of back
- In same quadruped postion do donkey kicks alternatively and manintain this 90’ knee position for 5 sec with 10R
- Lying down on back with knees bent and gently arch the lower back and push the stomach out maintain this for 5-10 sec with 10R
- Knee to chest stretch ie keeping your one leg straight and another is bent towards your chest, done by both the legs 10R
- Maintain a figure of 4 position for 5-7 sec ie
•lie on your back with your feet flat on the floor.
•Cross your right ankle over your left knee and bring your left knee toward your chest.
•Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Bridging exercise 10-12R (glutes and back towards the ceiling)
- Knee marching in bridging
- You can use a posture corrector belt or brace
- You can simply apply hot pack
- Proper diet
- Can take vit D supplements
- Work on core muscles strengthening
Health Tips
** All exercise should be done under supervision of a skilled physiotherapist
- Consult your Dr first
-Avoid heating if there is any inflammation
-Avoid long standing and long sitting
-Maintain a good body posture
-Dont do exercises which can be done on chest lying or in prone position as it can worsen the conditions as back extensors got more tight
-Check MRI for stenosis, sciatica, facet joint arthorpathy etc as back extension is prohibited in such conditions
* Hope you get well soon, all the very best *
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Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times
Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Chiropractic treatment.
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What was the injury in your back? Cause of injury and duration? Did you go for any investigation?
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You need to consult a Physiotherapist in person or through video call with your detailed report for further evaluation and treatment.
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A detailed history is required to know the exact cause of injury.
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It is always adviceable to do the exercises under proper physiotherapist guidance so that they can understand the root cause and then can plan your treatment proagram.You can go with back extension exercises so that it can increase your lumbar curvature.You can do videoconsultation to giude you with proper back exercises.
Health Tips
Avoid positions of prolonged sitting to avoid undue strain and stiffness
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Hii, your hamstrings and flutes are tight so you need to stretch your hamstrings and glutes
Your back muscles are weak so you need to do back strengthening exercises
You need to strengthen your quads too
It’s better to do under supervision of physiotherapist
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Consult physiotherapist
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I want your investigation reports.
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required some clinical diagnosis and its follow up.
Health Tips
Avoid direct forward bending, when required forward bending you should bend your knees then sit.
Thank you.
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Posture corrections must.
Core strength exercise.
Cat and camel camel exercise
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Please elaborate what kind of injury it was and how long has it been.what treatment did you take in past and what are you able to do right now
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once i exact know your condition and ability...we can proceed to next step
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To begin with provide a good working environment for your muscles so that they get relaxed. Then you can do the right type of exercises. Loss of lumbar lordosis happens due to muscle spasm (injury or overuse) and/or a posterior pelvic tilt postural deformity.
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
Hello Sir,
As suggested earlier your loss of lordosis could be due to spasm.
You should have a physiotherapist appointment.
We need more information on:
Any pain down the leg
What happens to the pain in bed
Are bladder and bowel affected
Is your pain of sudden onset
Area of pain and what activities are restricted. And are there any leg sensations
Is there weight loss
Once we have answers to these q? And after a physical examination then it is easier to diagnose the source of your pain.
Next Steps
My opinion is that you should have an assessment to further assess the symptoms
Health Tips
Due to spasm try not to do any lifting at this stage
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Dr. Hinal (PT)
Physiotherapist
2 yrs exp
Valsad
Check for tight muscles. Usually your spinal muscles, hip flexor muscles(iliopsoas), quadratus lumborum, latissimus dorsi, hamstrings and sometimes gluteus muscles ars tight, look for methods to stretch them. You'll find videos on youtube. If any movement feels painful, it's better to consult a physio to check what precautions needs to be taken care of, especially if there's a history or PID or related spinal disorders.
Next Steps
try to strengthen your core. try to gain maximum range.
Health Tips
if there's evidence of PID, h/o fracture, painful movements, etc, consult a physio for appropriate exercises. Try to change your ergonomics like chair height, see if the back rest is appropriate for you. is your mattress old/inappropriate? other things like that.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Back Strengthening exercises 10 rep with hold counting 10.
Core Strengthening exercises.
Stretching hamstring.
Calf stretching.
Knee strengthening exercises.
Will be helpful.
Back extension exercises if you dont have pain then try to do.otherwise avoid.
Next Steps
avoid lifting heavy weight.
avoid long sitting.
avoid forward posture.
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