How To Fix Flat Back

What is a Flat back posture?

Flat back posture is a blazon of posture that is characterized by the lack of natural curves in the spine.

Every bit a outcome – the alignment of the spine (as viewed from the side) is flatter than normal.

Characteristics of Flat back posture:

flat back posture

Forrard head posture: The head is poked frontwards.
Rounded shoulders: The shoulders are slouched forward.
* Flat thoracic spine: Lack of upper back natural curve(Thoracic Hypokyphosis)
* Apartment lower back: Lack of lower back natural curve(Lumbar Hypolordosis)
* Posterior pelvic tilt: The pelvis is rotated backwards.

( * This web log post volition encompass these master areas to accost your Flat back posture.)

a) Apartment thoracic spine:

This is where at that place is a loss of natural curve (kyphosis) in the upper dorsum.

The thoracic spine is locked into extension.

This can alter the shape of the rib cage which may result in winging of the scapula.

Cause : This occurs when the thoracic spine attempts to position the shoulders and head (which are generally slouched forwards in most people) into a more up right position.

Muscles responsible:

Spinalis thoracis
Iliocostalis thoracis
Longissimus thoracis
Posterior intercostals

b) Flat lumbar spine:

This is due to a Posterior pelvic tilt.

This is when the pelvis is rotated backwards.

Cause: Sitting with a slouched posture.

This leads to an imbalance of the forces around the pelvis causing a net force totilt backwards.

Muscles responsible:

Tight/overactive:

Hamstrings
Abdominals
Gluteal muscles

Weak/inhibited:

Lumbar paraspinals
Hip flexors

Notation : If yous would like to know more than nigh the ideal pelvis position, cheque out this post: The correct pelvis position in sitting.

Why is having a Apartment back posture a bad thing?

… because curves are sexy! (… in moderation, of form)

Having natural curves in your spine is actually a expert thing! (… plus it's normal)

It helps with load distribution.

In Flat back posture, the spine has a poor ability to absorb and distribute mechanical stress evenly throughout the body.

As a result, the muscles may have to work harder to assist stabilise and move the spine.

How to test for it?

a) Flat thoracic spine:

Take a side profile photo:

Notice for the presence of a apartment segment in the upper back region.

Notation : Make certain that you lot exercise not confuse the shape of your shoulder blades equally a bend in your upper back.

b) Posterior pelvic tilt:

posterior pelvic tilt flat back posture

Incontinuing, place 1 finger on your pointy hip bone at the front, and the other on your pointy bone at the back.

If yous have a Posterior pelvic tilt, the finger at the front of your hip bone will be noticeablyhigher in comparing to the finger on the pointy os at the back.

Exercises for Flat back posture

Annotation : All exercises are to be performed gently and pain-free.

Apartment back posture:

Flat thoracic spine
Flat lumbar spine
- Posterior pelvic tilt
Other areas to consider
- Forward head posture
- Rounded shoulders

1. Flat thoracic spine

a) Releases:

Thoracic paraspinals

releases for flat back posture

Instructions:

Identify your body weight on a massage ball in the areas to the sides of the spine and betwixt your shoulder blades.
- Discover all of those tender areas!
Roll over the brawl in a circular motion.
Spend at to the lowest degree 5 minutes to do the whole expanse.
Practise Non place the ball directly on the spine. (… It'll hurt!)

b) Stretches:

Stretch into flexion

Instructions:

Whilst sitting, interlock your fingers backside your neck.
Proceed to gently pull your cervix downwards.
Focus on bending at the upper back every bit much equally possible.
Aim to feel a stretch in your thoracic spine expanse.
Concur for 30 seconds.
Take deep breaths in whilst in this position
- Imagine the air expanding the area between your shoulder blades.

Stretch with foam roller

Instructions:

Whilst sitting, identify a foam roller on your lap.
Bend and round your back whilst your breast is in contact with the foam roller.
Focus on bending at the upper back as much as possible.
Aim to feel a stretch in your thoracic spine expanse.
Hold for 30 seconds.
Take deep breaths in whilst in this position
- Imagine the air expanding the area betwixt your shoulder blades

c) Joint mobilization:

Rotations

Instructions:

Go into the 4 point kneel position. (come across higher up)
Place ane hand behind your head.
Proceed to twist your body to the side where the mitt is on your head.
To isolate the thoracic region:
- Do not allow your lumbar spine to move:
  - Caryatid your abdominals.
  - Continue your ribs muzzle depression.
Repeat 20 times.
Repeat on the other side.

Translations

Instructions:

Whilst keeping your pelvis stationary, slide your upper trunk to the side.
Try to besides elevator the shoulder on the side y'all are sliding to.
Aim to feel a stretch on that side of your torso.
Alternate both sides.
Repeat fifteen times.
(This is a difficult ane. Don't worry if you can't get information technology the first fourth dimension!)

d)Ameliorate Control

Standing Segmental cat/moo-cow

Instructions:

Whilst standing, wrap your artillery effectually an exercise ball every bit much every bit you can. (see above)
- Try to get your fingers tips to touch.
Starting from the neck: Proceed to round your spine downwards one vertebra at a time until you lot reach mid-back.
Emphasize the rounding over the areas where your spine is the flattest.
From here, opposite your movements back to the beginning.
Echo 20 times.

Intersegmental cat/moo-cow

flat back posture exercises

Instructions:

Get into the 4 point kneel position.
- Hands in line with shoulder joint. Knees in line with hip articulation.
Starting from the neck: Proceed to round your spine downwards one vertebra at a time until you reach mid-back.
Emphasize the rounding over the areas where your spine is the flattest.
From here, reverse your movements back to the beginning.
Repeat 20 times.

east) Regain your natural bend

It may have some practice… but y'all want to keep a slight natural curve in your upper back at all times .

If you don't do this, your thoracic spine will likely but go back to being flat once more.

2. Apartment lumbar spine

a) Releases

Hamstrings

Instructions:

Identify your hamstrings on pinnacle of a massage ball.
Utilize your body weight to use force per unit area onto your hamstrings.
Make sure to cover the whole hamstring musculus on both sides.

Abdominals

Instructions:

Lie on your stomach.
Identify a massage ball under your abdominal region
Gently broadcast your body weight on top of the ball.
Do not to utilize likewise much pressure.
- (DoNon squash your organs! STOP if it hurts.)
Utilize deep breaths to help relax your muscles.
Spend at to the lowest degree one-two minutes.

b) Stretches

a) Upper hamstring

Instructions:

Whilst standing, place a slightlybent knee in front of y'all. (run into above)
Lean forwards by hinging at the hips.
Call up to keep your back straight!
Aim to feel a stretch in theupper portion of your hamstrings.
Hold for 60 seconds.
Alternating legs.

b) Lower hamstring

Instructions:

Whilst standing, identify astraight knee in front of yous.
Lean forrard by hinging at the hips.
Remember to go along your back direct!
Aim to experience a stretch in themid/lower portion of your hamstrings.
Hold for 60 seconds.
Alternating legs.

c) Abdominal

Instructions:

Lie on your stomach.
Identify hands on floor directly under shoulders.
Straighten your elbows.
Arch backwards.
- (Note: Be careful if you lot have lower back problems)
Aim to feel a stretch across your intestinal region.
Exhale and expand your stomach as you lot stretch.
Hold for 60 seconds.

c) Strengthening

Sitting knee lifts

This is to activate the hip flexor muscles.

Instructions:

Sit up correct.
Whilst go on your back still, bring one knee up towards the roof.
Concur for five seconds.
Alternating on other side.
Repeat xxx times.

Superman

This is to actuate the lower dorsum muscles.

Instructions:

Lie on your breadbasket.
Stretch out your arms in front end of yous.
Elevator your upper trunk and legs off the floor.
Concord for 5-10 seconds.
Repeat xxx times.

Pelvic tilt (4 signal kneel)

Instructions:

Assume 4 point kneel position.(encounter to a higher place)
Tilt your pelvis frontward.
- Your back should start to arch
Hold for ten seconds.
Echo 30 times.

Pelvic tilt (In sitting)

exercises for flat back posture

Instructions:

Whilst sitting upwardly right, proceed to tilt the pelvis forward.
Hold for 10 seconds.
Echo 30 times.

Glute strengthening

You will too want to strengthen your gluteal muscles whilst in the correct pelvic position. I've written a whole post on this here.

d) Maintain neutral pelvis

If yous do not maintain a neutral position of the pelvis throughout the day, then your posterior pelvic tilt volition keep to exist an issue.

Make sure that you tilt your pelvis forwards to a neutral position whilst you are walking, standing, sitting etc.

Equally your body has had this posture for a long fourth dimension now, it will endeavor to go back to it as adefault setting. You demand to resist this!

3. Other areas to consider

*** READ THIS ***

If you have a Flat back posture, and so you volition most probable have:

Forward head posture
Rounded shoulders

I accept already covered these areas in detailed posts that include EVERYTHING that you will e'er demand to know.

(Click the links above!)

(I've simply included 2 exercises for each area in this post just to get you started. Don't miss out on the rest!)

a) Forwards head posture:

Sub-occipital release

sub occipital release

Instructions:

Place the ball underneath the base of the skull.
Gently rotate your head on top of the brawl.
Keep for 3-5 minutes.
Practise both sides.

Chin tucks + nods

Instructions:

Gently tuck your chin in.
- "Brand a double chin"
Aim to experience a gentle lengthening sensation at the dorsum of your neck.
Brand sure to keep your eyes and jaw level. Motion the head horizontally backwards.
- Remember of the motion like a book sliding dorsum into the shelf.
Whilst maintaining this position, nod your chin downward.
Hold for v seconds and repeat thirty times.

b) Rounded shoulders:

Chest stretch

Instructions:

Place both easily on the door frame.
Lunge forward.
Practice non flare out your ribs.
Yous should feel a stretch in the front office of your shoulder/breast region.
Hold for 30 seconds.

Elbow flares

Instructions:

Start position: Place both easily (elbows forward) on the sides of your caput.
Cease position: Pull your elbows all the way back.
Aim to feel your shoulder blade muscles contract.
Concur for 5 seconds.
Repeat twenty times.

What to do next…

i. Any questions?… (Leave me a annotate down beneath.)

2. Come join me on the Facebook page. Let's go on in touch!

iii. Start doing the exercises!

The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used equally a substitute for professional person advice, diagnosis or treatment. Use of the content on this blog post is at your sole run a risk. For more information : Medical disclaimer.