2 Key Exercises to Correct Flat Back

The human spine has a natural “S” curve that makes it incredibly strong. The four curves in the spine work together to support your head and body. If even a curve turns flat, it will change the way the rest of the spine moves and make it more vulnerable to injury. Do stretching and strengthening exercises for flat back syndrome to prevent or repair a flat spine.

Curvature of the spine

The four curves to the spine are the cervical one in the neck, the thoracic where the rib cage is located, the lumbar in the lower back, and the sacral in the lower spine. The lumbar spine and the cervical spine curve in the same direction: forward. The thoracic spine and sacrum at the bottom of the spine curve back.

Key Exercises to Correct Flat Back

The curves of your spine allow you to bend to absorb the forces of activities such as landing, lifting something heavy, and even running. By bending, the spine decreases the impact it receives in the same way that the knees bend when you land from a jump.

Flat back pose

If part of the spine begins to flatten due to a change in posture, it affects the other parts of the spine by increasing the amount of force experienced by the other parts of the spine. Flat back syndrome is characterized by a loss of normal curvature in the lumbar spine.

The flat back posture can be flexible or fixed. The flexible flat back has traditionally been treated with surgery. However, a study, published in August 2018 by the Journal of Physical Therapy Science, looks at two patients whose flexible flat backs were successfully treated with traction and manipulation by a medical professional.

Flat back syndrome and surgery are also related. If you have fused or fixed part of your spine with a metal rod, it can cause postural problems such as a flat back because part of the spine was manually flattened. The surgery causes a “fixed” flat back , which means it cannot be changed.

Exercises for flat back syndrome

Flat back syndrome exercises can help strengthen the muscles of the lower back to help support the spine.

Straight Leg Deadlift

Use this exercise to practice strengthening the muscles of your lower back, such as the erector spinae and multifidium, which can help bring your lower back to lordosis.

Stand erect with your feet shoulder-width apart, holding a weight in each hand. Pull your shoulders back and pull out your chest. The weights should be in front of you, resting against the front of your thighs. Lean forward, keeping your shoulders back, and tuck your butt back, running the weights across the front of your legs. Keep your knees as straight as possible. Keep leaning forward and stick your butt back until you can’t go down any further.

Seated hip flexion

The hip flexor muscles can push the pelvis forward to help correct flat back syndrome. To make the exercise more difficult, use ankle weights.

Sit in a chair or on a bench. Place your feet on the floor with your knees bent at 90 degrees. Sitting tall, raise one leg as high as you can, keeping your knee bent. Hold it for a second and then lower your leg down and switch sides.