Spine Health: Lordosis, Kyphosis and Healthy Posture
Understanding Kyphosis, Lordosis and Healthy Posture. Follow my instagram @Sierratraining for more tips on correcting your posture!
From left to right 👉👉 kyphosis 👉lordosis👉 healthy posture. These were actually quite hard for me to do and made me realize how much it hurts my back to stand incorrectly. For many people this is actually a very mild version of extreme lordosis or kyphosis and it hurts for them to stand in healthy posture because the muscles required for healthy posture are not strong while other muscles are too tight. Here is a quick idea of what each is; I will go more in depth later on.
KYPHOSIS: excessive curvature of the thoracic vertebrae (the upper back). This creates the hunchback look. While some cases cannot be completely fixed there are exercises that can help. In this posture from a side view the ears will fall forward of the shoulders, the upper back will round from tightness in the chest, sometimes the tail bone will tuck or arch depending. This can cause pain in the upper back, neck and shoulders.
LORDOSIS: excessive curvature in the lumbar spine (the low back area). The pelvis is tilting so that the hip flexors are shortening and the low back is tightening. The lower abs are weak here and the belly often protrudes forward. Sometimes this can be mixed with kyphosis of the upper back or lordosis in the cervical spine (neck area). This can cause pain in the low back and hips.
HEALTHY POSTURE: Your spine has a natural curve. It is okay to have a natural arch in your lower back and a slight rounding in your upper back. Your ears should align over your shoulders, your shoulders over your hips, your hips over your knees and knees over ankles. You can see from the photo that I have a slight forward round in my shoulders due to tightness in my chest.