Lumbar lordosis – what is it and how not to flatten it?

The standard treatment for lumbar lordosis depends on the cause and severity of the symptoms. It also involves lifestyle changes and taking care of sleep hygiene. Physiotherapists may recommend specific exercises to strengthen the abdominal, back, and pelvic muscles to stabilize the spine.

These exercises help strengthen the muscles responsible for maintaining lumbar lordosis in its physiological position and promote muscular balance. Additionally, manual techniques and massages can be used to reduce muscle tension and improve spinal flexibility.

In cases of acute lower back pain associated with lumbar lordosis, a doctor may prescribe analgesic or anti-inflammatory drugs. These medications can help relieve pain and reduce inflammation in the spinal area. However, it's important to note that pharmacotherapy is typically used as a complement to other treatment methods and should not be considered a long-term solution. It addresses the symptoms but does not contribute to physical changes.

Manual therapists, such as chiropractors or osteopaths, may utilize spinal manipulation techniques to improve its condition. This leads to a reduction in discomfort related to lumbar lordosis. These techniques can primarily help in improving spinal mobility and also contribute to relaxing tense muscles, thereby reducing pain.

In the case of excessive lumbar lordosis, it is essential to improve the overall body posture. Therefore, in such cases, a doctor or physiotherapist may recommend specific exercises and techniques to help maintain proper posture and muscular balance. Often, conscious monitoring and correction of posture during daily activities such as sitting, walking, and lifting objects are necessary.

In very severe cases, when the pain associated with lumbar lordosis is exceptionally intense and the body does not respond to other treatment methods, a doctor may suggest steroid injections. These injections involve administering an anti-inflammatory medication directly into the spinal area using a syringe, which can help reduce inflammation, swelling, and pain.

As a last resort, when other treatment methods fail to provide relief and the symptoms related to lumbar lordosis are severe and persistent, surgical intervention may be necessary. This could include procedures such as spinal decompression, which involves removing tissues that compress the nerves, or surgical spinal stabilization using advanced methods like implant placement. However, these procedures are reserved for extreme cases and require careful evaluation and consultation with a specialist doctor.

To protect lumbar lordosis, it is important to take preventive actions. Maintaining a proper body posture is crucial for spinal health. Strive to maintain an upright posture with slightly retracted shoulders and avoid thrusting the hips forward. When sitting, make sure to keep your back against the backrest of the chair.

Exercises are also key to maintaining spinal stability. This includes strengthening the abdominal, back, and pelvic muscles. Therefore, regularly perform strengthening exercises targeting these areas, such as planks, bridges, or leg raises. Also, remember to exercise according to the recommendations of a specialist to avoid injuries and potential worsening of your health condition.

When caring for lumbar lordosis, we should also be cautious of prolonged periods in unfavorable positions: Certain activities, such as prolonged kneeling or working in improper positions, subject our spines to additional stress. Therefore, we should try to regularly change positions and take frequent breaks. It's beneficial to take breaks from work and perform stretching exercises to reduce this stress.

This also involves avoiding prolonged sitting. Prolonged sitting, especially in an incorrect position, can have a negative impact on lumbar lordosis. If you work in an office or spend long hours at a desk, try to regularly stand up, stretch, and take short breaks for a walk. Also, organize your workspace with ergonomic chair and desk settings to ensure proper posture during work.

If you care about your physique at the gym or engage in any sporting activities, pay great attention to maintaining proper form when lifting heavy weights. Lifting heavy objects can impose significant stress on the spine. Remember to use the correct lifting technique, which includes bending the knees and keeping the lifted object close to the body. If you regularly lift weights, consider using lumbar support belts to provide additional support for the spine.

This also applies to individuals who occasionally lift weights, such as during shopping or moving. During daily activities like carrying groceries, bags, or backpacks, it is important to ensure even weight distribution. This involves avoiding overloading one side of the body. Additionally, strive to maintain balance and avoid overburdening the spine with excessive weight.

Taking care of physical fitness is crucial, including monitoring body weight. Overall physical fitness and maintaining a healthy weight play an important role in protecting the spine. Regular physical activity such as walking, swimming, or yoga helps strengthen the muscles and improve spinal flexibility.

Moreover, stress and tension can affect muscle tension and, consequently, worsen posture. Find time for regular relaxation and stress relief. You can try various methods such as deep breathing, meditation, yoga, or massages. These techniques help reduce muscle tension, thereby improving the overall condition of the spine and body.

However, caring for lumbar lordosis requires attention to sleep hygiene. We spend up to 1/3 of our lives sleeping, which is a significant amount of time. The choice of a suitable mattress has an impact on spinal health. It should provide support for the spine while maintaining its natural curves. The Osaka Air mattress is such a choice, offering the best spinal support during sleep.

It is true that a proper mattress should generally be medium-firm, which in Polish terms corresponds to H3 mattress. According to the objective American mattress firmness chart, its firmness should range around 6.5/10, providing stable support for the spine. It should also distribute body weight evenly, eliminating pressure on specific areas, including the lower back.

Therefore, the Osaka Air mattress is an excellent choice for individuals who care about health and comfort. It not only offers the best support during sleep but also provides a range of benefits that make it stand out from other mattresses. It has the right firmness and the highest air circulation. It is made of high-quality materials. Additionally, it comes with a 15-year warranty and a 100-day return policy. This gives customers confidence in making the perfect choice and reduces the risk of purchase.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.

What is lumbar lordosis?

Lumbar lordosis is the natural curvature of the spine in the lower back, which helps maintain body balance. If it is too pronounced or weak, it can lead to pain and other health problems. Therefore, it is worth taking care that lumbar lordosis has its anatomical shape and does not flatten or deepen.

How to treat lumbar lordosis?

The treatment of lumbar lordosis depends on the cause and severity of the symptoms. It may involve physiotherapy, strengthening exercises, wearing specialized orthopedic equipment, and in some cases, surgery. The treatment method is chosen depending on whether we are dealing with hyperlordosis or hypolordosis. It is important to consult a doctor or specialist to determine the best treatment strategy.

How to reduce excessive lumbar lordosis?

Reducing excessive lumbar lordosis can be complicated and depends on many factors, including the causes of its occurrence. Nevertheless, there are several commonly recommended methods that can help manage lumbar lordosis. Among them are physical exercises, physiotherapy, and lifestyle changes along with ensuring proper sleep hygiene. In extreme cases, surgical procedures are performed.

What are the causes of excessive lumbar lordosis?

Excessive lumbar lordosis, also known as hyperlordosis, can result from various causes such as obesity, pregnancy, a sedentary lifestyle, weak abdominal muscles, and certain medical conditions. Among them is, for example, hip joint dysplasia.

In what position should you sleep with lumbar lordosis?

The best sleeping position for lumbar lordosis discomfort is lying on your back with a pillow placed under the knees. Sleeping on the side with a pillow between the knees or sleeping in a fetal position is also recommended. Sleeping on the stomach should be avoided.