5 Exercises To Relieve Flat Lower Back Syndrome
In my last blog post, I demonstrated exercises to help you strengthen and stretch if you have an excessive arch in your lower back, commonly referred to as Hyperlordosis.
But what if you have the exact opposite? What if your lower back is not overly arched, but FLAT, a flat lower back?
An excessive flatness in the lower back (Lumbar spine) is referred to HYPOlordosis (also referred to as fixed sagittal imbalance). Where the normal curvature of your lower back is reduced or absent, which makes it difficult to distribute load, absorb and dispense mechanical stress throughout your body; in addition, your body has to work harder to stabilize moving your spine (trunk).
When there’s adverse tension and stress, it compresses the discs and the individual vertebra of your spine. With a pronounced flat lower back, your lumbar spine causes the posterior (back) muscles to unnaturally elongate, shorten the hamstrings, pull on the (front side) anterior hip flexor muscles, which are also unnaturally extended. This process results in an excessive posterior pelvic tilt, drawing the front of your pelvis up and your tailbone (back of pelvis) down (or tucked).
A) flat lower back, lumbar B) posterior pelvic tilt (tailbone tucked under) C) hip bones lift up D) neck (cervical spine) protrudes forward
Hypolordosis can create pain and discomfort in your daily life because of reduced flexibility in your lumbar spine. Basic movements become a challenge or almost impossible, like bending down to tie your shoes because your glutes and hamstrings are overactive (tight); and it can be difficult to stand or sit for extended periods of time. Making lifestyle changes such as improving posture, strengthening and stretching exercises regularly can help improve the symptoms....and the quality of your life.
Practice Healthy Posture When You Are:
Sittingπ Standing π Walking π Driving π
Think about a string at the top of your head, if pulled, it will pull you more upright, plus inspire you to broaden your chest. All you’re doing is lengthening your spine.
π¦₯ Remember, slouching only creates more discomfort and pain.
First, watch π½οΈ my demonstration, then follow along with me. Remember to listen to your body, if a specific position or exercise doesn’t feel good, stop and revisit for another time.
Make sure you’re not holding your breath, breathing fully is vital —for everything we do.
I hope these 5 exercises help you feel better with movements in your daily life.
Don’t forget to share π this blog post to a friend or family member that could really use it!
DISCLAIMER: The content of this video is for educational and informational purposes only, it is not intended as medical advice or treatment. The information in this video is not intended to be used to diagnose, treat or prevent any disease, health issue, or illness. The purpose of this video is to encourage you to make cognizant decisions about your body and overall health after consulting with your physician or a qualified health professional (QHP). By watching this video and reading this blog post, you acknowledge that you are responsible for your own health and fitness decisions. You need to consult with your physician or a qualified health professional (QHP) prior to making any health or fitness changes, especially any changes related to a specific diagnosis or condition.
I am not a medical doctor or medical professional and I do not dispense medical advice or prescribe treatment. If you feel or believe that you have a medical problem or concern, contact your physician or health care provider immediately. Always consult with your medical doctor and/or health care provider before and/or making any other health/fitness related changes.
I am not responsible for any adverse effects or consequences that might result if you choose to make use of this video and blog post or apply any of the information that you have read on janelduross.com. By watching this video and blog post, visiting janelduross.com, and/or otherwise engaging with this information, you agree that you are solely responsible for any health and/or fitness decisions you make.
Unlock Better Movement and Strength
Do you find certain exercises more challenging than expected? You're not alone. Join my community for expert tips to:
β Strengthen your core and glutes countering the effects of prolonged sitting
β Improve flexibility and balance through smart, effective exercises
β Expand your mobility limits at any stage of life
Subscribe now to start transforming your body and enhancing your daily comfort. Your journey to a pain-free, more agile life begins here!