Lumbar Hyperlordosis Correction

Lumbar Hyperlordosis Correction

Lumbar hyperlordosis is an excessive accentuation of the natural lower back curvature. This postural imbalance typically results from shortened hip flexors (psoas-iliacus) and quadriceps, combined with weak abdominals and glutes. This daily corrective program aims to restore muscular balance around the pelvis.

Anatomy and Correction Principles

Hyperlordosis is caused by an anterior pelvic tilt. Shortened muscles: psoas-iliacus, rectus femoris, lumbar erector spinae. Weakened muscles: rectus abdominis, transversus abdominis, gluteus maximus, hamstrings. The program corrects this through four axes: flexor stretching, abdominal strengthening, glute activation, and pelvic retroversion work.

Complete Program

1. Psoas Stretch — Low Lunge

Rear knee on floor, front foot in lunge. Push hips forward while staying vertical. Squeeze rear-side glute. 60 seconds per side.

2. Quadriceps Stretch — Couch Stretch

Knee on floor against a wall, shin vertical along wall. Front foot in lunge. Gradually straighten torso. 60 seconds per side.

3. Abdominal Strengthening — Dead Bug

Lie on back, arms to ceiling, knees at 90 degrees. Alternately extend one arm and opposite leg without back leaving floor. 3 sets of 10 per side.

4. Glute Strengthening — Glute Bridge

Lying, feet on floor. Rise into bridge squeezing glutes. Hold 3 seconds at top. 3 sets of 15.

5. Pelvic Retroversion

Lying, knees bent. Flatten lower back against floor by tilting pelvis backward. 10 reps of 10-second holds.

Frequency

• Daily, morning and/or evening. 15-20 minutes per session.

Contraindications

• Symptomatic spondylolisthesis.
• Acute disc herniation.
• Acute pain: consult professional first.

Target Audience

Anyone with visible or diagnosed lumbar hyperlordosis. Particularly recommended for sedentary individuals, postpartum women, dancers, and gymnasts.