What I want to talk about today is something that is likely affecting every one of you, and it is only a matter of time before it rears itself as severe pain: hyper lordosis – the sitter disease. I had this for over a year and just now nearly rid of it.
Here is a quick way to test how bad you have it: Stand in front of a wall, toes touching the wall, your butt, upper back and head. Ideally you should have all of these touching, AND the area behind your lower back so be close enough that you or someone can not get their hand behind you. Suck your back in until this happens, THIS is the natural pose you should be in. If this hurts you are in moderate stage of lordosis
I am finally near the end of this myself, and let me tell you at times it was debilitating. What this is, is essentially a tightening and loosening of certain areas of your core the result of which is best exemplified by the pose on the right. Yes, it looks ‘hot’ but is actually terrible for you and grinds your vertebrate disks down, and leads to tremendous pain.
I am very active, fire fighter, lift weights, run, and it hit me. At first it felt like just a sore back, I could barely bend down, and after a few hours it went away. Only it happened day after day. Mine was ultimately brought on by a slip when lifting my dog, which I think triggered protective postures which amplified my lordosis. The point being I should be one of the least likely, the more I read the more I realized everyone is a ticking time bomb.
Lordosis is farily complicated, but it essentially comes down to something also know as lower crossed syndrome: your abs and weak and loose, along with your hamstrings, whereas your lower back and quads are tight and strong. Keep in mind this is relative, your hamstrings can still be very tight etc. In my own experience the two major things for me were tight lower back and weak hamstrings. Lordosis manifests in tons of ways, beyond just the extreme lower back pain, your knees hurt while running, you have constant neck pain in the back, your posture sucks etc.
It gets so bad WALKING lays you out, you are forced to crouch to curve your back for a release before you can continue on. Its like a weird arthritis, where as the day goes on the pay goes away. Sleeping hurts, existing hurts, nearly everything becomes almost impossible except for sitting which gives relief.
Here’s how you fix this shit:
Solutions that don’t work: (I am putting these simply because that is what is out there, and they MAY help you.)
1: foam roller – this one is huge, they have all these elaborate rolls, I was diligent, and felt little effect. The science behind foam rollers is questionable as well. I actually felt worse because the poses would amplify the lordosis at times.
2: Nearly every exercise except dead lifts or sit ups – I did nearly everything recommended, hip thursts, pull throughs, planks, bridges, glute exercises, all this and that. Nothing helped. Sit ups are actually not ‘officially’ recommended as it supposedly strains your back, I found they provided short term relief for the day.
3: Most stretches – I have above average flexibility (remember this is in ratio you get this disease) so a lot of these I hardly even felt. Things like the childs pose, torso twists, stretching quad etc are all recommended. They do shit.
What actually works: There are two major things that helped me huge, with 3 being a small help
1: Be mindful of how you sleep. This one is so huge. Essentially as you have these tightnesses (esp hip flexor / psaos) that as your sleep pull you into the bad position which then holds your back there all night – thus the reason the pain is worse in the morning. What I was forced to do, was place myself in non-lordosis positions to fall asleep in. If you have having lordosis that wont go away try this. Posistions like super hard fetal position, or sliding your hips so that the friction holds you in non-lordosis.
2: Hip Flexor/Psoas stretch – This one was a life saver too, it stretches the deep psoas muscle which is literally the major problem, and I say look at first. The best way I found was place a pillow next to a wall. Kneel down with one knee on pillow, and place your shin UP the wall, then your other leg steps forward. The wall holds your leg in a psoas stretch as you bend forward. It hurts bad but stretches so good, expect nearly instant relief getting out of the stretch.
3: Dead lifts/sit ups – you need future preventing of problems, these two will do it for you. PLEASE do deadlifts correct, meaning TIGHT upper/lower back, bar on shins etc. These two exercises will help, but do not make up for ½
Hope this helps even one person from this.