What to do about lumbar spine tilt?

Lumbar tilt is also a problem related to lumbar disease. Lumbar tilt is related to posture. This situation mainly requires care and adjustment. When lumbar anteversion is not serious, drug treatment is generally not recommended. You can try some posture adjustments, such as recovery exercises.

1. Walk backwards

Walking backwards can effectively correct the unreasonable posture of the waist (lumbar lordosis), reduce pelvic tilt and lumbar lordosis, and exercise your muscles. When walking backwards, remember to wear flat shoes and walk slowly with small steps. Walking backwards can force the body's center of gravity to move backwards and correct excessive curvature of the spine. However, walking backwards is not easy to persist and is not very safe.

2. Stand

In fact, you can also force your center of gravity to move backward when standing. Stand barefoot or in flat shoes, and step on a book about 20 mm thick with the forefoot. This will make your foot higher in the front and lower in the back, which can also force your center of gravity to move backward. The longer the time, the better. If you feel that the symptoms have been alleviated, you can consider using negative heel shoes. The soles are higher in the front and lower in the back, which is the same principle as walking backwards.

3. Dying Worm

Lie on your back with your knees bent and your feet flat on the ground. Don't just suck in your abs, think about tilting your pelvis posteriorly to increase activation of your lower rectus abdominis and external obliques. You can place your fingertips on your external obliques to help engage them. Keeping your back straight and your pelvis tilted posteriorly, extend one leg straight and slightly off the ground, then return to the starting point. Alternate legs and stretch for the desired number of reps.

4. Single-leg drop

This move is slightly more difficult than the Dying Worm. Keep the starting position unchanged (flexed hips, bent knees, feet flat on the ground), straighten one leg up, perpendicular to the ground, then tilt the pelvis backward and let the hanging leg fall to the ground. Just like with unilateral exercises for the upper or lower body, if you're weaker on one side, complete the scheduled reps on that side first before switching to the other side.