10 exercises to correct lumbar hyperlordosis

Today I will tell you about the problems of cervical kyphosis and lumbar hyperlordosis. Suffering myself from hyperkyphosis since the beginning of my adolescence, it seems important to me to address this question which concerns a lot of people. 

Even if your spine has been in the wrong position as it grew, you can fix many posture issues with your back muscles. You must first find a way to correct your sitting position on a daily basis using simple techniques and regularly do the 10 exercises described below to straighten your back and neck naturally.

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Do not confuse scoliosis with kyphosis or hyperlordosis

It is true that when talking about scoliosis or kyphosis, many people tend to confuse the two. Yet it is not not at all of the same. Like scoliosis,hyperkyphosis dorsal is indeed a deformation of the spine. But this deformation does not occur on the same level. 

Note that there are different names to talk about the same problems such as hyperlordosis, hyperkyphosis or more simply lordosis and kyphosis. 

When a person suffers from scoliosis, her spine forms an S when you look at her from the front. This often results in that person having one shoulder higher than the other. This phenomenon mainly affects women (80 % of cases).

Conversely, cervical kyphosis and lumbar hyperlordosis deform the spine when viewed in profile. A person who suffers from it will tend to hunched forward or have a too pronounced hollow at the level of the kidneys.

This deformation can be due to a problem during growth (this is my case) or to bad posture, for example for those who work too long in a sitting position. Often, the 2 causes overlap and accentuate the deformation of the spine.

Scoliosis and kyphosis - lumbar hyperlordosis exercises
On the left an example of scloliosis, on the right a kyphosis

Hyperlordosis and Kyphosis – What is it?

First you need to know that the spine is not perfectly straight when viewed in profile. Far from there ! This is what you can see in the drawing below:

Lumbar hyperlordosis exercises
Source: yourchiro.com

Naturally, your spine draws curves. The roundness of the back is the dorsal kyphosis and the hollow of the kidneys is the lumbar lordosis. The lumbar curvature can be abnormally excessive (this is called hyperlordosis) or erased, or even reversed (this is called lumbar kyphosis).

Lumbar hyperlordosis can also appear over the years when the abdominal muscles are weak or the belly protrudes. 

You will also notice that many men who have a protruding belly also suffer from this problem. often accompanied by pain in the back. These problems therefore mainly affect the neck and lower back. If you suffer from it, you certainly have a relatively rounded or curved upper back and a head that tends to move forward.

Often, these deformities of the column are the cause of back stiffness and lumbar pain, contractures, displacement of vertebrae, attacks of sciatica, cruralgia, herniated disc and other chronic pain. I can tell you, I've been through it all. Nothing was spared me, and I suffered...

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What to do to find a good position or posture

When the problem is very serious, as is the case for certain types of scoliosis, cases of kyphosis and hyperlordosis may require the consultation of specialists, or even an operation. 

However, for many of us, the practice of strength training can really bring relief, and even improvement. That's what happened for me and I'm very happy about it 😉

Especially since an imbalance between the pectoral muscles and the back muscles is a major contributor to poor posture. Your position may have been adopted by copying your parents, by lack of self-confidence or more simply by a bad position at work.

You must therefore correct the problem as much as possible by sheathing exercises, muscle building and postural correction when you are sitting or standing.

For the sitting correction, the easiest way is to buy a MacKenzie cushion that you will place at the level of your lumbar lordosis when you are seated. You will see, it's very simple, but you will be impressed by feeling that your back straightens naturally, without any effort. It's as if you had swallowed a stake 😀 

Kyphosis and Lumbar Hyperlordosis – Exercises to Correct or Relieve

Strength exercises that pull the shoulder blades together or stretch the neck can do you a lot of good for cervical kyphosis. 

For the lower back, all exercises involving the back muscles and the abdominal strap will be welcome. They will quickly relieve your back pain.

If your problem is mainly postural, these exercises can even permanently correct your kyphosis or your hyperlordosis to restore the natural dorsal arch. And then it will prevent you from worsening back problems by correcting malformations through the muscles.

Indeed, we must see the spine as the mast of a sailboat. The lumbar muscles and their tendons, for example, act like the ropes that hold the mast together and prevent it from leaning or breaking. It's like that all the way through your spinal cord.

Even if your deformity is functional, as it is in my case, the work of the muscles can have an impressive effect on your posture, including against your cervical lordosis. As my osteopath told me: “Fortunately you do bodybuilding, because you have a bad back”. And he's right !

As always, I strongly recommend investing in elastic bands for weight training to avoid stressing your joints with dumbbells and to limit the risk of injury.

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After doing some stretching (or stretching as modern people say), here are the exercises that I highly recommend:

1.Rowing 

Rowing in a squat position to strengthen the back
SourceBodylastics

3 sets of 10 to 20 reps

Muscles worked: Upper back / Latissimus dorsi / Traps (shoulders)

This is undoubtedly the king of upper back exercises. It mimics the efforts of someone doing a rower or rowing (hence its English name).

Bend your legs as in the picture. This will allow you to resist the tension of the elastic bands during exercise.

Concentrate on bringing your shoulders back at the end of the movement while keeping your head straight. Choose a resistance strong enough to do 20 repetitions maximum.

2. Floor pull-ups

Floor pull-ups for hyperlordosis
SourceBodylastics

3 sets of 10 to 20 reps

Muscles worked: Upper back / Latissimus dorsi / Lower back

What I particularly like about this exercise is that you can really contract the back muscles in depth while enjoying an easier execution from lying down. This movement does a lot of good.

Inhale as you draw. Hold the position for 2 to 3 seconds at the end of the movement.

You can even do this movement empty, without resistance. It works too!

3. Reverse fly

Reverse fly for shoulder tendonitis
SourceBodylastics

3 sets of 10 to 20 reps

Muscles worked: Upper back / Traps (shoulders)

This is one of the best movements to bring the shoulder blades together as much as possible, which is very good for counteracting cervical kyphosis.

Choose a fairly low elastic tube tension, as this is not a strength exercise. You can even do it empty. Remember to keep your neck straight during the exercise.

Inhale as you spread your arms out and pull back as far as possible at the end of the movement.

4.Superman

3 sets of 5 to 10 repetitions

Muscles worked: Whole Back / Lower Back

This movement is fabulous for all the back muscles along the spine. It's not very easy, but it will do you a lot of good (unless you have low back pain, of course).

Lie flat on your stomach, arms outstretched in front of you as if to imitate Superman (you won't get very far though 😉 ). Raise your legs and arms at the same time while inhaling. 

Hold the position for at least 4 to 5 seconds each time.

5. Chair Dips

3 sets of 10 to 20 reps

Muscles worked: Triceps / Pectorals / Traps (shoulders) / Back / Abs

This exercise is not only for the back, but I find that you can feel the latissimus dorsi and the extension of the neck.

Bend the arms to come down almost to touch the buttocks on the ground without rushing. You should feel the work of the triceps, but also the upper back. 

Push hard with your triceps and lats to return to the starting position.

6. Pull-ups

insanity program and pull-ups wide grip
SourceBodylastics

3 sets of 10 to 20 reps

Muscles worked: Top of the back / Latissimus dorsi

This is a move you can alternate with #2. It's one of my favorite exercises. I even find that it contributes to relieve pain from my upper back, probably by forcing the vertebrae into alignment under the pressure of the muscles.

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It will allow you to develop your muscle volume, since you will be able to take larger elastic bands.

Inhale as you pull the handles hard. Hold the return movement until your arms are straight.

7. Shrugs

kyphosis and lumbar hyperlordosis

3 sets of 20 repetitions

Muscles worked: Traps (shoulders) / Upper back / Neck

For this exercise, you just have to grab the 2 ends of a fairly strong Bodylastics tube after you put your feet on it. It will help reduce neck pain thanks to the work of the muscles that surround the cervical spine.

You shrug your shoulders as you inhale, as if someone is asking you a question you can't answer.

Who broke the Soissons vase? Well, I don't know, in any case it's not me 😀

8. Salute to the Sun

3 sets of 10 repetitions

This is more of a posture than a bodybuilding exercise, even if the pectorals and triceps are somewhat solicited.

Lie face down with your hands at shoulder height. Your legs are extended and close together. Push up on your arms, blowing out as if doing push-ups, but keeping your pelvis on the ground, or closest to the ground.

Raise your head at the same time to look in front of you. Hold the position for 5 seconds then come back down.

9. The Bridge

3 sets of 10 repetitions

Muscles worked: Lumbar / Back / Buttocks / Ischios (back of the thighs)

Quite easy to perform, this movement simply consists of lifting your buttocks off the ground until your bust is aligned with your thighs.

It is extremely effective for the lumbar vertebrae and the hamstrings which often work together when you want to lean forward. Take your time and hold the top position for 5-10 seconds each time.

10. Plank

RKC abdominal plank

3 series of 20 to 60 seconds (and more if affinity)

Muscles worked: Deep abs

The important thing with the plank is to keep the muscles of the abdominal belt contracted. I know it may sound surprising, but working those deep abs is one of the keys to having a strong back.

The abs, pectorals (squeezing the wrists together), buttocks and quadriceps should also be contracted. Try to hold out as long as possible. Abandon the position if you can no longer keep your back straight.

Conclusion

Of course, this article does not include all the exercises for the back muscles, but if you do these, you will undoubtedly reap great benefits. They will certainly do you as much good as they did me.

What do you think ? Have you tried these exercises for your hyperlordosis? Do you know of others who have relieved you? Tell me everything in the comment box below. Thank you 😉

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12 réflexions sur “10 exercices pour corriger une hyperlordose lombaire”

      1. on the McKenzy site, it is indicated that it should be placed just above the belt, so it would have to be really at the bottom of the creu I suppose, if you put it in, it does not aggravate the problem ?

  1. Hello. How do you know which Mackenzie cushion to choose? I see on the internet that there are several types. Thank you 😉

  2. Thank you for all your explanations, I knew all these movements but I did them very badly because I was left to my own devices to execute them.
    Before performing rehabilitation sessions or indoor exercises, anatomy classes should be a requirement of the CPAM and sports educators.

  3. Paris 13th, Sunday July 21, 2019

    Dear Stéphane from “Sport Chez Soi”,
    You have just given me hope! You explain skeletal ailments so clearly, and the exercises you recommend are described step by step and can be done! I have adopted several of them.
    Physiotherapists force us to travel, and to pay large sums that are poorly reimbursed. Really “THANK YOU”!

  4. Hello,

    I like your article very much, I have had a back deformity since my adolescence, lordosis, kyphosis and slight scoliosis. My doctor is concerned that it will get worse over time.

    2/3 years ago I had done bodybuilding and I loved it, in a few months I had felt a clear progression. Today I want to get back to it because I have a job that constrains my back on a daily basis (postman).

    I haven't yet had an acute crisis caused by a hernia or other, just an inflammation last year caused by the repeated shocks of the staby (electric scooter). I drooled...

    Today I buy a house, so I would have the leisure to practice at home. I also live 2 steps from the swimming pool (I do but not regularly).

    I would be delighted to be able to exchange more fully with the author of the article (by email or facebook), why not see his evolution, and show mine (It could be a real driving force for me).

    Thanks in advance, I just hope my hopes are not lost.

    See you soon,

    My facebook profile:

    Nicolas Hecq
    (A man from the back looking at a canyon)

    Nico

    1. Hello Nico,

      Well, as with almost all articles, the author of this one is simply myself.
      Unfortunately, I cannot converse with all the readers, because you are more than 100,000 per month and I am often solicited.

      However, I read all emails and comments, and respond to them whenever I can. But it's not always possible 😉

      Thankyou very much for your comment !

Les commentaires sont fermés.

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