Lordosis is an increased curve (arch) of the lumbar region of the back. When the pelvis is tilted too far forward the back muscles (erector spinae) and hip flexors are shortened and the abdominal muscles and hamstrings are lengthened. To alleviate or prevent this condition, most often articulated as "low back pain" several exercises can be introduced at the start of the season. If the condition is persistent or severe, the participant should consult their doctor immediately. See pictures below for proper positioning during exercises.

Exercise 1: Pelvic Tilt.   Lying on the back with knees bent and feet on the floor, flatten the area immediately below the belt line and keep it pressed against the floor for 10-15 seconds. Repeat 7-10 times. (Note: Keep the upper back flat and pull in the lower abdominal wall concentrating on the oblique muscles.)

Exercise 2: Curl Up.   Maintain pelvic tilt and bent knees, tuck chin and slowly curl up until the shoulder blades are off the floor. Feet remain on the floor. Hold this position for 10-15 seconds. Repeat the full exercise 7-10 times. Roll down slowly. As in Exercise 1, keep the abdominal muscles tucked in throughout the exercise.

Exercise 3: Curl Up With Rotation.   Get in the Curl Up position as in Exercise 2. Twist the body to one side, hold for 10-15 seconds and roll back down to the floor. Now curl up and twist to the other side holding for 10-15 seconds. Repeat the full exercise 7-10 times. Be sure to maintain a pelvic tilt and do not allow the hips to rotate or come off the floor - they should remain squarely on the floor.

Exercise 4: Lower Back Stretch.   Lying on the back, press the lower back flat against the floor. Pull the knees to the chest using the abdominal. Wrap arms under knees. Keep the head on the floor and the neck stretched long. Hold position for 20-30 seconds. Repeat 3-4 times. This is especially good for overcoming swayback.

These exercises should be performed two-three times per week to relieve tension and increase flexibility in the lower back, and strengthen abdominal muscles.