Exercises to Do at Home for Loss of Cervical Lordosis

A healthy cervical spine, the part of your spine located in your neck region, generally has a C-shape curve to it, with the curve facing toward the front of your neck, according to CLEAR Scoliosis Institute. This curvature is referred to as cervical lordosis.

Some people may experience a loss of cervical lordosis, when the curve in their neck straightens or even reverses direction. This may also be called cervical kyphosis or military neck, according to Cleveland Clinic.

Learn more about loss of cervical lordosis, plus exercises that can help you manage symptoms and live an active, healthy life.

Loss of Cervical Lordosis

“Cervical lordosis is a loss of the natural curve of your neck and spine,” says Allen Conrad, CSCS, a chiropractor and owner of Montgomery County Chiropractic Center in North Wales, Pennsylvania. When the spine and its muscles are compressed, it can cause symptoms that may require neck curvature exercises to address them, he says.

According to Cleveland Clinic, these symptoms may include:

• Decreased range of motion of your head or neck
• Headaches
• Neck, shoulder, or arm pain
• Trouble swallowing
• Numbness or weakness in your arms, shoulders, or hands
• Instability when walking
• Limitations when performing daily activities

This loss of curvature can happen as a result of many factors, Dr. Conrad says, including:

• Arthritis
• Poor posture
• Muscle imbalance
• Repetitive activities, like typing on a computer

It may also result from underlying conditions, such as ankylosing spondylitis, or from injury or trauma to the spine, according to Cleveland Clinic.

And while neck pain in general is not necessarily something to worry about, it’s best to talk with a doctor if you experience more serious symptoms like radiating pain, weakness, or numbness, according to Harvard Health Publishing.

A doctor can examine your balance, reflexes, posture, movement, and strength, according to Cleveland Clinic. They may also request imaging tests like X-rays or MRI scans to get a visual of your cervical spine. This can help the doctor reach a diagnosis and work with you to determine the best treatment for your situation.

Working with a doctor is extremely important if you’re experiencing loss of cervical lordosis, because trying to perform exercises on your own may end up making your condition worse, according to the CLEAR Scoliosis Institute.

Loss of Cervical Lordosis Treatment

Living with the loss of cervical lordosis can disrupt the functions of your daily life. But you can take steps to improve this condition and your quality of life with a combination of expert care and therapeutic neck curvature exercises.

According to Cleveland Clinic, treatment for loss of cervical lordosis may include:

• Anti-inflammatory medications to help with pain and reduce inflammation
• Physical therapy exercises to help restore a natural neck curve
• Surgery to relieve compression and stabilize your spine

The goal of treatment is to improve your spinal alignment, as well as improve your posture by strengthening the surrounding muscles to hold the curvature in its proper place, Conrad says.

Loss of Cervical Lordosis Exercises

Several neck curvature exercises may help with loss of cervical lordosis, as long as a doctor confirms they’re the right ones for your situation.

If you're doing these exercises at home, pay attention to any sharp pain, discomfort, or tingling sensations you may experience. Discontinue the exercises immediately and consult your healthcare professional if you experience these symptoms or any other atypical pain or discomfort.

The purpose of these at-home exercises is to help in the rehab stages. Careful movements can help ease pain and retrain your nervous system, according to the University of Maryland Medical Center in Baltimore. Exercises may also help improve your flexibility, coordination, and strength.

In fact, in one small study, researchers randomly assigned exercise to 65 patients with loss of cervical lordosis. They found that people in the exercise group, who received additional therapy as a home exercise program consisting of isometric neck extension exercises for three months, saw significant improvement in the curvature of their neck.

Here are four exercises to try:

Seated Chin Tuck

1. Sit up straight, with your gaze straight ahead.
2. Place one hand on your chin, and push your head backward as far as you can comfortably.
3. Hold this position for one to two seconds.
4. Keeping your hand on your chin, slowly move your neck backward and forward. (Once you’re comfortable with the movement, you can remove your hand from your chin.)
5. Do one to two sets of 8 to 10 repetitions.

Seated Chin Nodding

1. Sit up straight and place a towel around the back of your neck.
2. Hold on to both ends of the towel.
3. Look all the way down, then slowly up. This is similar to nodding your head up and down.
4. Do one to two sets of 8 to 10 repetitions.

Seated Chin Nodding With a Resistance Band

This is similar to the last exercise, but uses a resistance band instead of a towel.

1. Hold both ends of the band while looking up and down. If the band is causing too much pressure on your neck, place a towel flat against your neck to reduce irritation directly with your skin.
2. Do one to two sets of 8 to 10 repetitions.
3. Progress to a thicker resistance band as your endurance improves.

Upper Thoracic and Shoulder Extension

1. Roll up a thick towel and place it under your back.
2. Lie down on the towel so that it is parallel with your upper thoracic spine. This works best if you are lying on a workout bench.
3. Lie with your arms out to the sides at 90 degrees and slightly extended.
4. Pull your shoulder blades together, hold for one to two seconds, then relax.
5. Do one to two sets of 8 to 10 repetitions.