Fast Fitness - Neutral Spine in 5 Seconds
Saturday, January 19, 2008
Jolie Bookspan, M.Ed, PhD, FAWM
If you have lower back pain after standing, walking, or running, or feel that you need to bend forward or lift one leg to relieve lower back pain, you may stand with too large an inward curve in your lower back (hyperlordosis).
- Stand with hands on hips, thumbs in back
- Roll hip under so that thumbs and the back of the hip come downward (not forward)
- Use the neutral spine position for normal posture.
Reader David from Belgium made us this short video of correcting overarching (hyperlordosis). At first he is standing with the front of the hip tilted forward and the upper body leaning backward. Both actions increase the lower back curve. Then he tucks the bottom of the hip under to neutral position, correcting the hyperlordosis.
Don't tighten your abs to do this. Just use them to move your lower spine out of unhealthful arching to neutral spine. Breathe.
Labels: abdominal muscles, fast fitness, lower back, neutral spine, ordosis, running, video/movie, walking
3 Comments:
At Saturday, October 11, 2008 8:09:00 AM,
jfromflorida said…
Hi, How do you maintain the neutral spine while walking? I can maimtain the neutral spine while standing, but when I start walking I either lose it or start to feel pain in the middle of the back
At Saturday, October 11, 2008 8:13:00 AM,
jfromflorida said…
Hi How do you maintain the neutral spine while walking? I seem to lose it while walking, and when I try to tilt the pelvis back into the right position I feel pain in the middle of my back.
At Saturday, October 11, 2008 8:16:00 AM,
jfromflorida said…
Hi, when I try to maintain the neutral spine while walking, I feel pain in the middle of my back. Is this a matter of getting used to the neutral position, or am I doing it wrong?
Thanks, and great info by the way,
J from Florida
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