Exercises for Flat Back Syndrome
Restore the lumbar lordosis, strengthen spinal extensors (multifidus muscles), and improve flat back posture with Pelvic Clock® exercises.
EXERCISES FOR FLAT BACK SYNDROME
Flat Back
Flat back syndrome is a spinal imbalance involving a loss of Lumbar Lordosis. This means that the lower back does not have a normal, healthy amount of inward curvature as it should for proper function and safety. Natural spinal curves are necessary for balance. Without them, the spine can become one straight line from the neck to the pelvis, moving the center of gravity too far forward.
An absence of Lumbar Lordosis also leads to a deterioration of posture, which creates an abnormal Posterior Pelvic Tilt. Because the spine is no longer properly aligned, this also leads to increased pressure on intervertebral discs, and chronic lower back pain is often associated.
Posterior (Backward) Pelvic Tilt
The treatment for flat back syndrome usually consists of physical therapy and pain medication. However, true postural correction exercise is a long-term project. Medications won’t normalize the spine or regain its natural functions.
What specific exercises help correct flat back syndrome?
Flat back syndrome is a forward-to-back muscle imbalance. Abdominal muscles in the front of the spine are too tense and tight, while muscles on the back of the spine are too weak, overstretched and relaxed.
The main goal of an exercise program to correct flat back syndrome is to increase the range-of-motion for lumbar extension. An effective, well-balanced workout should include:
Strengthening of spinal extensors (lumbar multifidus muscles located in the back of the spine)
Stretching/relaxing of spinal flexors (the “abs” or the rectus abdominis muscles located in front of the spine)
Forward pelvic tilts (6 o’clock marker) are usually recommended for patients who demonstrate flat back syndrome, as this motion improves the flexibility of the lumbar spine and corrects excessive Posterior Pelvic Tilt. While it's a simple exercise, we recommend you pay strong attention to the little details that make a big difference.
Deep diaphragmatic breathing is especially pertinent during pelvic exercises.
Pelvic Clock® Lumbar Extension Stretch
Focus on position 6 to strengthen the multifidus muscle and stretch the rectus abdominis muscle.
6 - INHALE and tilt your pelvis forward toward the 6 o’clock marker. Hold this position for five seconds without breathing. HOLD this position for five seconds.
12 - EXHALE and tilt your pelvis back in the direction of your head. Hold this position for five seconds without breathing.
Repeat 10 times.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
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