Pilates and Its Positive Impact on Lumbar Hyperlordosis

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1 Pilates and Its Positive Impact on Lumbar Hyperlordosis Victoria Bauman April 1, 2018 Aptos, California 2016 Costa Mesa, California 2017

2 Abstract Pilates is an exercise practice developed by Joseph Pilates to ultimately uniformly develop the body. Its beauty lies in that it can be done over the course of a lifetime and modified to address specific needs. It is especially helpful to those suffering from postural issues such as lumbar hyperlordosis because of its focus on form, alignment, breath, body awareness, and the mind body connection. Lumbar hyperlordosis is a common postural abnormality described as an excessive curve in the lower region of the spine. Pilates training can have a positive impact by reducing the pain associated with lumbar hyperlordosis as well as reverse its effects. Specifically using the unique BASI Pilates block system, instructors have the ability to focus on strengthening the abdominals along with stretching the hip flexors, back extensors and hamstrings by selecting exercises that best fit the goals and needs of their clients. 2

3 Table of Contents Abstract 2 Table of Contents.3 What is Lumbar Hyperlordosis? Anatomical Depiction Introduction.6 Case Study BASI Conditioning Program Overview..8 Conditioning Program Session....9 Conclusion...11 Bibliography

4 What is Lumbar Hyperlordosis? Lumbar hyperlordosis is a postural abnormality of the lower spine described as an exaggerated inward curve of the lumbar spine and is a reversible condition. Naturally the human spine has curves; lumbar hyperlordosis is too much of a curve in the lumbar spine. This condition places extra anterior strain which causes the pelvis to rotate forward and the curvature of the lumbar spine to increase. The pelvis tilting forward forces the lumbar spine into hyperlordosis. Visually the stomach looks pushed forward and the bottom sticks out creating the exaggerated curve in the lower back. From the side profile the lumbar spine takes on the shape of a defined arch in the shape of the letter C. This postural condition is quite common and according to The Healthy Back Institute it is the most common cause of lower back muscle pain and often this pain migrates down the legs. Typically, this abnormal curvature indicates that over time the muscles in the lower back have tightened and therefore shortened. Sufferers of lumbar hyperlordosis have tight back extensor muscles, hip flexors and quadriceps along with weakened abdominals, gluteals and hamstrings. This combination creates the pronounced forward tilt of the pelvis and the excessive curve in the lower spine. This is illustrated in the anatomical depictions on page 5. There are various causes of the development of this type of abnormal curvature in the lumbar spine, which reflects imbalances in muscle strength and length. Causes can be related to inactivity for long periods of sitting including at a desk. Excessive weight gain as well as weight gain associated with pregnancy where the body is attempting to compensate for the extra abdominal weight can be another cause. Additionally, other health conditions 4

5 such as osteoporosis, kyphosis, and achondroplasia have been known to cause lumbar hyperlordosis. This condition can be seen in people of all ages and is not distinct to a specific population. Anatomical Depictions 5

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7 Introduction Pilates is a holistic form of an exercise practice embracing the whole person; as a result, it is an excellent go to when looking to improve ones posture and overall wellbeing. The practice of Pilates has six original core principles: centering, control, concentration, precision, breath, and flow these principles guide the implementation and execution of the exercises. Breathing is at the core of any Pilates practice, and is quite important when thinking about fixing postural conditions as your abdominals are recruited to breath properly. Pilates incorporates the use of lateral breathing. Its purpose is to direct the air into the sides and back of the ribcage. This form of breathing is very efficient as oxygen is absorbed into the bloodstream quicker than with traditional shallow breathing. It allows air to go into the lower region of the lungs. The ribcage and abdominals work together to laterally breathe and creating this relationship takes training and practice. Strengthening ones abdominal muscles is vital in achieving lateral breathing and in turn is important when working toward improved posture. Lumbar hyperlordosis can be corrected by training the body to breathe laterally, working to strengthen the hip-extensors, abdominals, gluteals, and back muscles, stretching the hip-flexors and hamstrings as well as loosening the lower back in general. Often, those with lumbar hyperlordosis have had life experiences that have created or added to their postural setback. Excessive sitting can be a real hindrance to those suffering from lumbar hyperlordosis and it should be limited. A doctor client of mine calls sitting the New Smoking. Pilates can help retrain the body to reverse such setbacks and obtain optimal posture and balance in the body. Attaining good posture helps to reverse the effects of lumbar hyperlordosis. 7

8 Case Study Amanda is a very fit, active 50-year-old who suffers from lumbar hyperlordosis. She is atypical of most sufferers as she maintains a vigorous exercise routine, which includes swimming, cycling, Pilates, Yoga and dog walks. This said, she often suffers from lower back strain and pain due to the accentuated curve in the lumbar region of her spine. She has very tight hips combined with hamstrings that are not only quite tight but are also a bit weak in comparison to the rest of her very strong body. In general, her back is quite stiff. She does not have much thoracic nor lumbar mobility. It seems that these imbalances have added to her hyper lordotic condition. Her overall goal is to bring an increase of balance in the form of uniformed development to her body as well as work to relieve her lower back pain and improve her posture. She originally sought out Pilates for these particular reasons. Her specific goals are to relieve and prevent back pain, improve her posture, create balance between corresponding muscle groups, strengthen her abdominals, open her back, and to perform a Roll Up with ease, control and precision. 8

9 BASI Conditioning Program Overview This conditioning program was created specifically for Amanda utilizing the BASI block system. Even though she has been practicing Pilates with other instructors for many years and is quite capable in her ability and knowledge of the exercises, she feels limited by her back pain, stiffness and the weakness she feels in her hamstrings. She is interested in changing up her Pilates routine to address her new goals and is able to commit to a private one on one Pilates session with me one day a week for twelve weeks. Since Amanda has been practicing Pilates for many years, her conditioning program includes Spinal Articulation exercises that normally would not be introduced to a beginner until their eleventh session or so. Additionally, her program does not include the Full Body Integration Advanced/Master block due to the need to take as much time as possible to focus on Amanda s specific goals and the exercises that best facilitate her needs. Her program specifically focus on lateral breathing, improving abdominal strength, stretching hip flexors as well as strengthening them, opening up the lower back creating more mobility and strength, stretching and strengthening the hamstrings, gluteal strength as well as pelvic stability and awareness. All the exercises have been thoughtfully chosen to benefit her and facilitate as much progress as possible for the improvement and hopeful reversal of her lumbar hyperlordosis. 9

10 Conditioning Program Session 10

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12 Conclusion After twelve weeks of working specifically to improve Amanda s imbalances and issues surrounding her hyperlordotic condition using the BASI block system as our guide, Amanda saw much improvement in her posture as well as a significant decrease in the amount and frequency of her lower back pain. She feels more balanced and much more in touch with her breath and body as a whole. In the last two of the twelve weeks, she was able to successfully execute a Roll Up which has motivated her to continue to improve herself and to set further physical goals that she once thought were out of reach due to her stiff back and overly tight muscles. As an instructor it has been quite rewarding to not only help facilitate Amanda s goals but to watch her improve and progress week after week. Her success made an impact on me and the way I construct plans for all my clients. BASI s unique block system made creating the right program for Amanda s specific needs simple and clear. After working with Amanda, I found that using targeted exercises had a profoundly positive impact on her lumbar hyperlordosis. 12

13 Bibliography Calais-Germain, Blandine. Anatomy of Movement. Seattle, Washington: Eastland Press, Clippinger, Karen. Isacowitz, Rael. Pilates Anatomy. Champaign, Illinois: Human Kinetics, Core and Hip Exercises to Correct Lordosis Posture. HealthLine.com. Freutel, Natasha, Web. 28 January The Deep Curve in Your Lower Back. LowerBackPainToolKit.com. Fitzpatric, Paula, Web. 29 July Diaz, Kenyi. Lett, Anthony. Stretching for Stiffies A Full Body Pilates Reformer Stretching Routine for Every Stiff Body. Hurstbridge, Victoria: Rebus Press, Hyperlordosis &Hyperkyphosis. People.ohio.edu. Heritage College of Osteopathic Medicine, Web. 25 July Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, Pilates, Joseph. Return To Life Through Contrology. Miami, Florida: Pilates Method Alliance, INC, Selby, Anna. Banish Back Pain the Pilates Way. Hammersmith, London: Harper Collins Limited, What Causes Chronic Lower Back Pain. Loosethebackpain.com. Cannone, Jesse, The Healthy Back Institute, Web. 13 April