Fix Straightening of Lumbar Lordosis, Follow These 5 Top Exercises

Last updated on March 1st, 2024 at 02:47 pm

• Lumbar lordosis is the natural curve of the lower spine.
• Straightening of lumbar lordosis is an abnormal condition that can cause lower back pain and disability.
• Home exercises can help manage this condition.
• Positioning using a towel or bedsheet can support the lower back curve and maintain lordosis.
• Quadruped leg lift exercises, side bridging on the knee, prone leg lift, and prone trunk lift exercises can help strengthen the muscles around the lower back and improve lordosis.
• Practising these exercises regularly can help alleviate pain and improve mobility.

If you’ve been experiencing low back pain and your MRI report mentions “straightening of lumbar spine” or “loss of lumbar lordosis,” don’t worry. In this article, we’ll explain everything you need to know about these conditions and how to fix them using specific exercises.

But, you need not worry as in this article I would make crystal clear everything regarding the loss of lumbar lordosis which is sometimes also referred to as the straightening of lumbar spine lordosis. We will also cover how one can fix it by just following the simple home exercise program. So, let us get started.

Straightening of lumbar lordosis

First, let’s discuss what “straightening of lumbar lordosis” means. The lumbar region of your spine naturally has a curve called lumbar lordosis. When this curve flattens or disappears, it’s the straightening of lumbar lordosis. This abnormal straightening disturbs the normal biomechanics of our lower back, resulting in pain and disability of the lumbar spine. This can cause pain and disability in your lower back.

But don’t worry – there are exercises you can do at home to help manage this condition. We’ve compiled a list of the most effective straightening of lumbar spine exercises and loss of lumbar lordosis exercises to help get you started.

5 Easy loss of lumbar lordosis exercises

Here’s the list of 5 exercises to fix the straightening of lumbar lordosis; most of them are strengthening exercises, but let us start with positioning.

Positioning for straightening of lumbar spine

When you have severe low backache, and your MRI report indicates loss of lordosis, positioning has a crucial role during this phase. So, how do we do it?

This positioning strategy can only be carried out in a prone position, i.e., lying on your back. For this, you need a towel or bedsheet. First, roll the towel to a sufficient thickness. Next, lie prone and place this towel roll below the low back area. This supports the curve of the lower back and hence maintains the lordosis. Practising this for a minimum of two weeks can tremendously affect your pain.

Quadruped leg lift exercises for lumbar straightening

Your severe pain should have been reduced when we performed this exercise. From here on every exercise we are going to do is a strengthening exercise, this is important to strengthen the muscle around the low back which is crucial for lordosis.

1. To perform this exercise, get down on all fours with your hands shoulder-width apart and your knees hip-width apart. Make sure your wrists are stacked under your shoulders, and your knees are stacked under your hips.
2. From this position, lift one leg and the opposite hand off the ground, keeping your knee and elbow fully straightened. Keep your core engaged and your hips level throughout the exercise.
3. Hold this position for 5 to 10 seconds, then lower your leg and hand back to the starting position.
4. Repeat the same movement on the other side, lifting the opposite leg and hand and holding for 5 to 10 seconds.
5. Aim to complete at least 10 repetitions of this exercise during a single session.

Side bridging on knee exercise for straightened lumbar curvature

Our next exercise for straightening the lumbar spine is side bridging. This exercise aims to strengthen muscles on the sides of the lower back. Unlike normal bridging exercises performed lying on our back, side bridging is done in a side-lying posture.

1. To perform this exercise, you must start by laying down on your side, with your elbow supporting your upper body. Ensure your hips are straight and your knees are bent at a 90-degree angle. You can place a pillow between your knees to make yourself more comfortable.
2. Next, slowly raise your hips until the sides of your lower back are straight while keeping your knees and feet together.
3. Hold this position for 5 to 10 seconds, then lower your hips back down slowly.
4. Repeat this process for a minimum of 10 repetitions in a single session, and aim to do this exercise twice to thrice daily.
5. Once you’ve completed the repetitions on one side, switch to the other and repeat the exercise.

Prone leg lift exercise for lumbar spine straightening

The exercise that you can practice is called “Prone Leg Raises”. This exercise is beneficial for strengthening your lower back, glutes, and hamstrings muscles.

1. To begin with, lie down on your stomach on a flat surface such as a mat or a carpet. Keep your legs straight and arms by your side. This is your starting position.
2. Now, slowly lift one of your legs off the ground to a 30-degree angle. It is important to keep your leg straight and avoid bending your knee.
3. Hold this position for 5 seconds and then lower your leg back to the starting position.
4. Repeat this exercise with the other leg and continue alternating between legs for a minimum of 10 repetitions in a single session.
5. Alternatively, if you feel comfortable, you can lift both legs off the ground simultaneously for a more challenging workout.

Prone trunk lift for straightened lumbar lordosis

The prone trunk lift is the final exercise in our list of straightened lumbar lordosis that aims to strengthen the upper back muscles. To begin with, you need to assume the same starting position as the previous exercise, with a slight modification. You should keep a pillow under your lower back to provide support and stability this time.

1. Once you are in position, keep both hands by your side and begin the exercise by slowly lifting your chest off the floor, as demonstrated in the figure. While lifting your chest, keep your neck and head aligned with your spine, and avoid straining your lower back.
2. Once you have lifted your chest, hold this position for 5 to 10 seconds, and then slowly lower yourself back down to the starting position. Controlling your movements and avoiding sudden or jerky motions that could lead to injury is essential.
3. For optimal results, it is recommended to perform 10 to 15 repetitions of this exercise in a single repetition twice daily.

Frequently Asked Questions (FAQ) on Loss of Lumbar Lordosis

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Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.