Deeper than normal curve in your lower back (lumbar spine), is a sign of excessive lordosis or Swayback.
If there are no structural issue for the deep lumbar curve in the spine, yoga can help correct muscular issues and relieve pain. Here it is important to note that, not all yoga poses are good for someone with excessive lordosis.
If you perform exercises that aggravate it there could be at risk of rupturing a disk.
5 Yoga Poses to Avoid with Lordosis
- Salamba Bhujangasana (Sphinx pose)
- Bhujangasana (Cobra Pose)
- Ustrasana (Camel Pose)
- Bidalasana (Cow pose)
- Salabhasana (Locust)
To help reverse the curvature of your back, there are 4 main areas you should target. These are,
- Strengthening your core
- Stretching your lower back
- Hip flexors
- Glutes.
3 Yoga Poses that You Can Practice
Utkatasana (Chair pose)
- From a standing position with your feet together, inhale and lift your arms up, perpendicular to the floor and beside your ears.
- Exhale bend your knees and squeezing your thighs together, sit down as if there is an invisible chair behind you. Ensure your knees do not go over your toes and your tailbone is tucked in.
- Relax your shoulders down and gaze at a point 45 degrees in front of you. Stay here for 30 seconds to a minute. Repeat 3 times.
This pose helps to strengthen your lower back and thighs.
Modifications: If you find this pose hard try performing this pose with your back a few inches away from the wall. This will help to support your tailbone. Alternatively, try squeezing a block between your thighs to help further strengthen your thigh.
Navasana (Boat pose)
- Sitting on the floor with your legs in front of you, lean back slightly and ensure your back dosen’t round and you are lengthening along your spine.
- Exhale bend your knees and lift your feet off the floor so your thighs are 45-50 degrees from the floor.
- Stretch your arms out in front of you so they are parallel to each other and the floor. Ensure your shoulder blades are depressed and protracted.
- If possible, straighten your knees and stay in this pose for 5 breaths. Repeat 2 more times.
This pose will help to strengthen your transversus abdominis and rectus abdominis which are a significant muscles that make up your core.
Eka Pada Rajakapotasana (Pigeon pose)
- Sit with your right knee bent and your left leg extended straight behind you. Ensure your knees are in line with your hips and your hips are squared to the mat.
- Rest in this position or if you feel comfortable, walk your hands out in front of you and rest your torso on your knee.
- Hold for 5 breaths and repeat on the other side. Repeat both sides 2 more times.
This pose helps to strengthen all the deep 6 muscles in your hip abductors and the muscles in your hamstrings.