Train around Hyperlordosis?
Hi, guys! I just started SS this past week (I have completed one whole week so far, this being the second) and so far I am loving it! Recently I was having some back pain recently while doing Squats and Deadlifts and went to the doctor, who told me that I have hyperlordosis. After doing some online research I discovered this http://www.reddit.com/r/Fitness/comm...an_use_to_fix/ post on reddit which had a lot of useful stretches I could do on an every day basis.
My question is whether I should stop doing Squats and Deadlifts until after I have corrected my lordosis? Or could I continue doing them with lighter weight and progressing slower (which is what I would prefer)? Are there any other stretches I can do besides the one in the reddit post?
Though i'm not a health professional of any sort, and this isn't advice to do anything, i'd think that those issues are caused by weak core muscles.
"Doing the program" will strengthen those muscles right up. So just do the program with correct form, which means that you put your pelvis in neutral position and then engage all your trunk musculature to lock in that position while you do the rep, and that's it. If you're over-extending your back in the DL.. just use more of your front abs and ... don't over-extend. It's that simple.
You do have the book, right ? It's important to do this stuff w/ good form. So don't de-load or slow down... just do it right.
If you do squats (and keep your knees out as you're supposed to) and DLs ... you REALLY don't need to worry about "glute activation"; it will be plenty active, i assure you.
The only one of those stretches i'd do is the hip flexor stretch. And i have recently started "enjoying" doing planks and i kind of like the effects (maybe).
I have lordosis as well--in fact, one of the worst that Rip has ever seen in person. I squat and press without issue and increase the weight as I see fit, but I use a belt on every press set, including warmups. I also use the belt on squats for any warmup or work sets above 225, no exceptions.
The challenge is that you need to really focus on squeezing your abs hard and not overextending. It may actually feel a little like your lower back is rounded when you're in neutral extension because the lordotic curve is so extreme, so I'd definitely recommend using video to keep yourself honest.
Veryhrm is right that lifting will improve it a little bit, as will conscious focus on posture. But at a certain point, you may just be stuck with it. Look on the bright side though...folks will envy that ridiculous arch you'll be able to get on the bench press.