And what sport can I do right now and whether the bike is harmful or useful and I am in this case Could you please text some exercises to fix a kyphotic-lordotic posture. Not only does it make me insecure 24/7 but it makes tasks like lifting boxes and gardenwork painful after a while. Cheers BEST LUXURY HYBRID Bear Elite Hybrid. Thanks in advance, Milica. If the lower back wont move, then you are going to have to optimise the function of the joints around the lower back (namely the hips, pelvis and thoracic spine), Hey Mark, i have determined that i have: Anterior pelvic tilt, Hyperlordosis, forward head and dowagers hump. I have bulging disc in L4 and L5 also. It was caused, according to doctors at that stage, by oversized boobs! You should be able to flatten your back once you gain better control of your spine/pelvis. It started bc I was having severe knee pain while running and then a month or two later I had a stiff neck for about 6 months. It is most likely due to an Anterior Pelvic Tilt. Hi Mark, I also have APT which is improving. I will definetly try my best to do these exercises but one thing about my hyperlordosis is that its genetic. Its severe pain. Either way I am clean and back at school and dont use opiates for any pain management. You are truly a giving person sharing this knowledge. I wanted to ask that which exercises to start with? I dont seem to have any lower back pain at all? Hey mark. I dont know your exact situation but it is very rare that you will require surgery for a hyperlordosis. Is this indication enough that my spine stays as flat as it should that I cannot get my finger underneath? Checked xray which was fine didnt do an MRI). For more information: Exercises for Flared Ribs. For no major injury this seems a lot of pain and is very lifes limiting. Please help!! Rib flare is very common with an anterior pelvic tilt and hyperlordosis. So am on thyroxine for my thyroid and about 70k IU vit D/wk for a 3 month cycle- they dont know if the low vit D is messing with the thyroid or if it is the other way around. I end up with severe back pain. To maintain the head in an up right position, the body will compensate by over arching the lower back. Thank you SO MUCH for making this site!! I also realized that for many years i have made this worse while thinking that i was correcting my posture. There are certain exercises and positions that you will need to be careful with. Aim to feel a stretch on the side of your body to the lower back. Ive had extreme lordosis my whole life, and Im 37. I sat with an extremely arched lower back my entire childhood thinking it was good posture so now my ribcage sticks out a lot. Let's talk about how to fix anterior pelvic tilt while walking. Also how can you tell the difference between swayback and lordosis. I am so scared sir! I have hyperlordosis as you have described it, and hunched shoulders. Thanks for the reassurance! Hope you are having a good day. Straightening it out is similar to deadbug move I have to actively do it when laying down and hold it. Whilst keeping one knee bent towards your chest, slowly lower the other legtowards the ground. Has improving your posture increased your standing As long as you keep your core engaged, abdominals braced and lower ribs down whilst you are performing the exercises (squats, over head press, dead lifts), this should help reduce the hyper extension of your lower back. If you still have issues, I would focus on eccentric hamstring strengthening. God bless you. Ive been suffering my whole life with this and doctors only prescribe anti inflammatory drugs Im 55 and decided to run 5K before the year is over, but my back is not helping me! I weighed 150,5kg. After 3 months of chiropractic, Im still in great pain. (It involves hyper extension in the Lumbar Spine.). Its quite hard to say how long it is going to take. Hi Mark. Some people are just not engaging the right muscles, others might be very tight, and others might have a combination of both. Use the theragun on the erector spinae muscles in your lower back. An imbalance of muscles pulling on the lumbar region of the spine or pelvis in general often contributes to the tilt. Ive had bad lower back for 4 years I have the perfect post for your X leg shape! Do you think its because I have 2 degenerative disks? My pain is constant and worsens as he Day goes on, the more I use my arms. Is the only thing I can think of. I understand i have weak core and some muscle imbalances.Please guide me where to start. I try to keep a good posture when working. Whenever I walk for longer than 5 minutes, I start getting a dull pain on the left side, weirdly it feels like in the stomach region around the lower ribs but I know I need to stretch the quadratus lumborum using the Pelvic side tilt exercise and that makes it go away, then I can walk again. Great to hear that the exercises helped you. Hi I have hyper lordosis and my MRI said i have spondylolysthesis l5 on s1 By the way im 18 Im so sad about it cause it makes my posture terrible Is there any way i can fix it or its just permenant? And how much height have i lost beacuse of it Thanks for responding. The tight muscles which are involved with increasing the arch in the lower back will need to be stretched. What should I start correcting first? When Im squatting I always fall back is that a sign of weakness in a certain area ? The maximum I can stretch my hands while bending is the point between the knees and the toes. I feel like my hips, femoral bone, knees and my ankles are in the wrong position. Lastly, for your hamstrings: How to stretch the different parts of the hamstrings. This pain comes and goes but usually happens when Im using my upper body. 1. BEST FIRM OPTION Plank LUXE. Thanks. What would be more beneficial for me to do, so I can improve my posture? My biggest problem is i cant do single leg raises because my knees tend to bend automatically, i cant keep the knees straight lying down at all :( I am a yoga fanatic as well. Or bend my back backwards. It mirrors a lot of the info passed onto me in a recent personal training session, which is reassuring, but I find myself getting discouraged from lack of results after about 6 weeks of doing these stretches/exercises. Im trying to get more exercise but the pain and discomfort in my back makes it difficult. Your post for hyperlordosis suggests to stretch the hip flexors where for sway back it says to not my psoas does get quite tight what would u recommend here for sway back it also says tight abs ? Lie down on your back with your knees bent. I suspect this happenes due to my extensive lordosis and weak core muscles. The band of my under wear is uneven the back part of the band is higher than the front of the waist. Lets keep in touch! No pain medication helps. I have just started these exercises in hopes of fast results. (See below) I try to do an alternative exercise but that doesnt always work. I wonder what problem should I start to try to correct first? I will be glad if you refer me for more exercises, information etc. This can lead to weak and lazy postural muscles. Further odd was my calcium was on the low end of the scale but nothing crazy. And your, not tour. The sciatica was originally in both legs and felt like electric shocks. (then switch sides). I lost 24,5kg. I cant sleep on my back, so I usually sleep on my front or on my sides or sometimes In a fetal-like position and my neck is always so far forward. I began some techniques to release the psoas and the spasms are gone but now I have a dull pain in my lumbar right above my tailbone that is like a one out of ten. Waiting for your reply. Im assuming I must stand a certain way which is not good on my low back. This will help keep your pelvis neutral and your lower back less arched. This could be leading to your pain! Initial sciatica in both legs may suggest an issue with the lower back CENTRALLY. I dont have any treatment as yet and my pain flares more with exercise. I like to sweat and do sports. Any advice would be greatly appreciated, and thank you for your articles. Have a look at this post on Anterior Pelvic Tilt. So my kidneys saw high levels of vit D and excreted them but eventually my calcium intake needed to be supplemented, but almost pointless till the hypothyroidism is in control since it makes osteocytes use calcium. You will need to focus your attention on rounding the region of your spine where it arches backwards the most. I ve also got hyperlordosis. Second question: maybe I missed this in the post, but is there a specific psoas stretching exercise you recommend? Apologies for a long message and Thanks in advance for your time and advise. Thanks for the input here Mark. If your upper back is curved, this will force the lower back to over arch. Great post. I have always got problems while walking. The dead bug requires me to bend knees and the squats pressurises one knee by the body weight. My doctor suggests me to do yoga exercise: bridge, upper dog, especially back bend for my lower back pain. However- since people with EDS tend to have hypermobility, strengthening exercises should be prioritized (rather than stretching). I meant support, not supper. Try before you buy to ensure a good fit! But having said that, you can definitely do certain exercises to resume your sports. My question is, can hyperlordosis be on single side of back? 2. Some people like to start where they tend to have any pain/symptoms. 1. As a result, your body may compensation by bending. However if you are someone who has a significant arch, I would perform the exercise with a more neutral spine and with your abdominal muscles braced. Im a thin guy by the way who doesnt easily gain weight and not at all by just sitting. You can find some examples of this here. sway back posture. Not sure if physical therapist and trainer at gym doing the correct things! Second thing that I want to share with you is that I used to study on bed over my belly side and that caused I have sever pelvis issues. I know I need to exercise and strengthen, but what to start with? And your low back will probably bark Lumbar Spine erectors) will tend to compensate for weak glute muscles. Note: Another option is sleeping on your side. My son does it too. Do you know any way without invasive intervention that I can try to straighten my back? It is still possible for the disc bulge to retract to some extent. I have been experiencing back and neck pain and most sites say the fix for that is good posture but can you accomplish that with congenital hyperlordosis? If this is the case, I would address the pelvic tilt first and see if that improves anything. For example you say not to do an ab stretch, but for hunchback it is required. I apologise for the questions. (Muscle: Quadratus Lumborum, Latissimus Dorsi). Kyphosis same, Im much less hunched forward but still do, along with winged scapula. Im very skinny but my stomach pops out and I hate it. But in your article, you wrote that back bend poses are not allowed. I have rounded shoulders, forward neck, hunch back, one side of my hips and ribcage sticks out more than the other, and I think I have Lordosis or a pelvic tilt. Does this mean there is fusion of spine? (There is time and place for these exercises.) If you have a fused lower back, I would suggest making your back as strong as possible and optimizing the movement of the hips, pelvis and thoracic spine. Nice! I have been a couch bum for a while; Im skinny fat, though the Tyroid meds are getting down to 190 real quick at 58; I want to be fit, but I think I need a PT. I am curious did you have young/adult patients who flattened their exaggerated curves? May you tell me that what if joints are fused what can do ? I have custom orthotics now. If you keep falling into APT and hyperlordosis, I would consider keep getting your core muscles stronger until you can maintain neutral spine. (or just very tight), I have been doing some research on your blog and I definitely have anterior pelvic tilt, Hyperlordosis, and flare ribs. I would advise you to sleep on your back with your hips and knees slightly bent (and supported under the knees). A hunched upper back will usually be compensated by the over arching of the lower back. Thanks, I suspected so weak core is playing havoc with my body . The PTs I have gone to are not helpful so I just do home exercises at home for anterior pelvic tilt. Ive quite a deep arch in my lower back. If I sit for hours without break I get this pain as well. Are they just two different names for nearly the same condition? Thanks a lot. I have APT and hunchback posture from working at a computer for 10-12 hours a day. Cant wait to get started! Better Pelvic Positioning for Better Sprinting If you can get into that suggested position, your lumbar spine is not fused. Or, alternatively, is there another core-building exercise I may use? Anterior pelvic tilt refers specifically to the forward tilt of the pelvis. Im not sure how to include the photo here. If you feel like you have a tight low back as a result of your Anterior Pelvic Tilt, its a good idea to stretch it daily. You can choose a low back stretch that you feel works best for you. One of my favorites that I use frequently after a deadlift is a bar hang, which is awesome for decompressing the lumbar spine. I have rounded shoulders, flared ribs and a very deep arch in my lower back that causes my stomach to protrude. Is this normal? (eg. This basically means you feel a bit better when you arch your back backwards to an appropriate degree. Can one cause the other, do they occur separately? Finally, you mention overhead is an issue under this postural condition- would a pulling overhead like chin ups also be a big issue here? Do wall angels help with hyperlordosis? I just want to be fixed. Extremely Helpful Mark. The information, including but not limited to,text, graphics, images and other materials contained on this YouTube channel is for educational and information purposes only. BEST VALUE Brooklyn Signature. If it is sitting, then you should fix your sitting posture. Let me know what you think Thanks in advance! But however, he was given a small log roll to put at his lower back when sitting and driving. Thanks! Commonly an Anterior pelvic tilt will occur with a hyperlordosis. Another great post. Have difficulty picking my feet up when I walk. Thanks a lot. He found that the radiologist that does the bone density scans looked at a CT from a fall I had a while back (rule out head trauma- I was fine) and all my x-rays and said the cervical shots from the CT, my recent X-rays, and the fact when I dislocated my shoulder I shearered a small piece of bone off (years ago, docs thought nothing of it, said it was harmless), that the surface of my bones appear to be rougher (he said the best word the radiologist could simplify it with) and that there were signs of slow osteoregression. Lie on your back with your knees bent and feet on the floor. As to hyper lordosis my back is not completely flat when I lie down with my legs straight but my hand wont pass through. Which do you have? Flared Ribs is when the lower portion at the front of your rib cageprotrudes forwards and out. And I also have X legs shape. Can I get some advices privately from you? Hi Mark. First of all thanks you for this amazing page may god bless you. leg raise What if my joints are fused, what are the options then? If I try to tuck the hips in, they dont fit, or I have to turn out my knees or feet. Even after having 3 kids. So if I keep correcting my posture it will get better? The amount that is shortens you by it related to the amount of curve in your spine. Hi mark and thanks for all your goos instructions i have just started doing them today. Good post! With an APT, you will likely be using the QL to keep your torso up right whilst walking. Thanks in advance! I am afraid that exercises for fixing my kyphosis are only gonna worsen my hyperlordosis.