Hyperlordosis - Are you Over Arching?
Hyper Lordosis – Are you Over Arching?
Anterior pelvic tilt is the postural position where your butt sticks out more, accentuating the arch on your lower back. So say if you are overarching the lower back doing a back squat or a plank, the odds are high you are over tilting your pelvis forward.
Overtime, this issue can contribute to a disc bulge/slipped disc due to the overloading and pressure on the back part of the disc during overextension of the spine and let's not forget the probability of a hip impingement as well from the jamming of the pelvic and femur together in hip flexion and internal rotation.
We tend to see this problem a lot more often now as we do spend long hours sitting at a desk or in the car which over activates the hip flexors and lengthens the hip extensors; causing a forward pull of the pelvis.
Some of the signs and symptoms of anterior pelvic tilt are:
1.back pain/stiffness especially standing for long periods and/or lying flat on back
3.gut (protruding belly)
4.gluteal muscles (butt muscles)
5.curve in the lower spine
In order to correct this dysfunction, we have to solve the muscle imbalances around the pelvic area. APT is more a stability issue than a mobility one. That being said though, the mobility side of things still need to be addressed.
Important tight muscles to be stretched to tackle the mobility issues are:
Hip Flexors - https://youtu.be/ut4mGaPvbZk
Erector Spinae - https://youtu.be/P_4yDo-hiHw
Rectus Femoris (The Quad muscles) - https://youtu.be/ei9Gh6RogDg
Do these stretches 10-15 times, hold 10-15 seconds post workout and throughout the day.
As mentioned above, the root of APT is from the lack of muscle stability to hold your spine in a neutral position. Without these muscle controls, the body then tries to lock the joints together for stability instead (therefore the overextension of the lower back in squats when further loaded with a barbell/weights).
When addressing stability, start off by reactivating these few muscles:
Transverse Abdominis (Core stability) – https://youtu.be/T6CaTUBTtUA
Glutes - https://youtu.be/depTc0ME7wk
Pelvic mobility - https://youtu.be/CU7w8zjrzIc
Start with 10-15 reps throughout the day increasing to 30 reps as you progress and have better control.
I highly recommend these reactivation exercises to be done in the mornings to ease off any tension built during sleep the night before and before bedtime to de-load the body after a long stressful day at work.
You may not feel much progress on the first day, but persist for a week or more; a difference in pain intensity and stiffness will definitely be noticeable!
By Iris Tan
B.App.Sc (Chiropractic) M.Clin.Chiropractic.
Memb: CA, Gonstead (Australia)