Is lumbar lordosis the cause of back pain? Let's learn about the best exercises for lumbar lordosis.

Do you get up from a long day in the office chair and feel a "wow..." and grab your back? Or do you also feel a little stiffness and pain in the lower back when you get out of bed in the morning? This back pain is a common problem for many people. Sometimes you may also feel that your back is slightly bent, that is, a little above the buttocks, and it seems to be bent inward. This is what we call Lumbar Lordosis in medicine. The pain that comes because of this is sometimes difficult to bear. But don't worry, there are things that can be done about this. Let's talk about this today.

Why do our spines curve inward like this?

There is no single reason for this, several factors may be involved.

• Poor Posture: Simply put, the way we sit on a daily basis. Sitting in the same position for long periods of time, especially when working in front of a computer, is a major cause of poor posture. Over time, this poor posture can cause the natural curve of the spine to change.
• Pregnancy: During pregnancy, as a baby grows in the womb, a mother's center of gravity changes. As the belly pushes forward, the spine arches backward to balance it. While this is natural, it can sometimes cause the spine to curve more and become painful.
• Infections: Although very rare, this can also be caused by infections of the discs between the vertebrae of the spine, a condition we medically call discitis . This is usually caused by a bacterial infection.
• Other causes: Obesity and some bone conditions can also cause this.

How does exercise help with this?

The good news is that this condition can be largely controlled with proper exercise . There are two main goals here.

1. Strengthening the muscles: When you strengthen the muscles around your back and abdomen (we call these core muscles), those muscles provide good support for your spine. Just like putting props around a tree, the weight your back has to bear alone decreases.

2. Stretching: Stretching can help increase the flexibility of tight and shortened muscles. This not only reduces pain, but also helps to correct posture.

Simple exercises to help with Lumbar Lordosis

You can easily do these exercises at home. But remember, if you feel pain, stop the exercise.

1. Abdominal Drawing-In Maneuver

This is a very simple, yet very effective exercise. It activates the deep abdominal muscles that support the spine.

• Step 1: Lie faceup on the floor. Bend your knees and place your feet flat on the floor.
• Step 2: Rock your pelvis back and forth, stopping in the middle, where it's most comfortable for you.
• Step 3: Take a deep breath.
• Step 4: As you exhale, pull your abdominal muscles toward your spine . As if you were trying to push your navel toward your spine. You should feel your lower abdomen pull in and empty.
• Step 5: At this time, check if you are feeling any tightness in other parts of your body, such as your shoulders or neck. If there is any tightness, relax those muscles.

You can do this as many times a day as is convenient for you. Start with about 5 times a day. Once you get used to it, you can do it while lying on your stomach, sitting, or standing.

2. Sitting Pelvic Tilts with a Stability Ball

For this you will need a stability ball , which is a large exercise ball. This gives a good workout to the muscles around the pelvis.

• Step 1: Sit on the stability ball. Place your feet slightly wider than hip-width apart on the floor. Your knees should be bent at a 90-degree angle.
• Step 2: Tighten your abdominal muscles and arch your lower back (arch backwards). Hold for a few seconds.
• Step 3: Now bend your back forward and tilt your pelvis to the other side. Again, hold for a few seconds.

Do this about 10 times at a time. You can do it daily if you feel comfortable.

3. Dead Bug Exercise

Although the name may sound a bit strange, this is a very popular exercise for core strength, that is, strengthening the muscles around the abdomen and back. This increases spinal stability and helps maintain proper posture.

• Step 1: Lie faceup on the floor. Keep your lower back pressed to the floor. Release the tension in your shoulders and relax.
• Step 2: Raise both arms straight up. Elbows should be directly above shoulders. Turn palms facing each other.
• Step 3: Lift both legs. Make a 90-degree angle between your thighs and shins, with your knees directly over your hips.
• Step 4: As you exhale, lower your right arm and left leg simultaneously. But do not touch the floor. It is very important to keep your back straight.
• Step 5: As you inhale, bring your arm and leg back to the starting position. Then repeat this on the other side, that is, with your left arm and right leg .

This is a little harder than the other two exercises, so it's best to start slowly. Start by doing 5 reps on each side. Once you can do exactly 5 reps without lifting your back off the floor, gradually increase the reps to 10.

Be careful of these things while exercising.

These exercises are intended to reduce back pain, not increase it. So think about these points as well.

• If you feel any discomfort or sharp pain while exercising , stop the exercise immediately and take some rest.
• If the pain seems to increase after exercise, try applying an ice pack first and resting. If your doctor has recommended it, you can take an appropriate type of painkiller (NSAIDs) .
• But if the pain persists after resting and doing these things, or if the pain becomes severe, please do not ignore it and definitely see your doctor for advice. He or she will examine you and provide the best treatment and advice for you.

Back pain, lumbar lordosis sinhala, back curvature, back exercises, postures, core strength sinhala, back pain