You can achieve different types of curves in your lower back, including rounding and arching, through specific exercises that encourage controlled movements of the pelvis and spine.
A "curved lower back" can refer to different positions:
- An inward arch (also known as an anterior pelvic tilt or increased lordosis).
- An outward rounding (also known as a posterior pelvic tilt or lumbar flexion).
Controlled exercises help you actively create and manage these positions, improving spinal mobility and body awareness.
Pelvic Tilt Exercise for Lower Back Curvature
This exercise, often performed on an exercise ball, helps you engage the muscles around your core to articulate your lower spine and achieve various curves. It's a common component of lordosis exercises aimed at improving spinal control.
Step-by-Step Guide:
Preparation:
- Sit on an exercise ball with your feet slightly wider than hip-width apart, shoulders back, and spine neutral. This provides a stable yet mobile base for the exercise, allowing your pelvis to tilt freely.
Creating a Rounded Lower Back (Posterior Pelvic Tilt):
2. Tilt your hips and round your lower back by contracting your abdominals. Imagine gently pulling your belly button towards your spine and tucking your tailbone slightly forward. This action flattens or reverses the natural inward curve of your lower back, resulting in a rounded appearance.
Creating an Arched Lower Back (Anterior Pelvic Tilt):
3. Tilt your hips in the opposite direction and arch your back. To do this, push your tailbone back as if trying to stick out your rear, allowing your lower abdomen to stick out slightly. This motion increases the natural inward curve of your lower back, creating a more pronounced arch.
Repetitions:
4. Repeat 10 times, alternating directions. Consistently performing these tilts helps improve your control and awareness of your spinal movements.
This exercise is beneficial for enhancing the flexibility and range of motion in your lumbar spine, allowing you to actively create and control different types of lower back curves.
