Sitting in front of the computer for several hours and hardly any time for exercise - these days most of us lead a sedentary life and don't get enough exercise. The result? Obesity, muscle tension and severe neck and back pain. Hollow back is a term that everyone has heard before. However, very few people know what exactly it means and what damage it can cause. The hollow back, also known medically as hyperlordosis, is actually much more than a posture error and since it can be very painful, it should definitely be treated. If you don't take action in time, you risk itsevere back pain. The good news is that you can combat hollow back with targeted exercises. You can find out what the most common causes are and how you can train away the hollow back in our article!
Hollow back occurs when the S-shape of the spine curves into a question mark and usually occurs in adolescents and pregnant women. It is one of the most common bad postures and if left untreated, it leads to wear and tear and severe back pain. Over time, lifting objects and bending over become more difficult. Appropriate therapeutic exercises help relieve pain and improve symptoms.
What are the most common hollow back causes and symptoms?
The spine normally resembles a double S-shape and with a hollow back it curves sharply inwards below the waist. As a result, the pelvis is not properly supported and tilts forward while the stomach and buttocks protrude backwards. If the pelvis tilts too far forward, it affects the curvature, making the person appear as if they are intentionally sticking out their butt. In order to maintain balance and not fall backwards, the abdominal muscles are constantly tensed and this in turn can limit mobility in the long term. The intervertebral discs in the lumbar spine are also put under a lot of strain and in some cases a hollow back can lead to herniated discs.According to a scientific studyThe hollow back can be treated and trained away with targeted exercises to strengthen the buttocks and abdominal muscles.
A hollow back is rarely congenital, but rather the result of incorrect posture, a lack of exercise, low muscle strength or being overweight. Below you will find an overview of the most common causes of hollow back:
- Bad postureis one of the most common causes of hyperlordosis. Sitting for hours causes the thighs and hip flexors to shorten and as a result the pelvis tilts forward.
- Lack of exercise –In addition to increasing the risk of obesity, a lack of exercise can weaken our core muscles. That's why it's important to carry out suitable exercises for hollow backs that stress and strengthen the abdominal and gluteal muscles.
- Overweight –Excess body fat in the stomach can also lead to a hollow back.
- Other possible causes that promote the curvature include, for example, frequent carrying of heavy objects and also walking with high heels in women.
Exercises against hollow back for a strong and healthy back
In the early stages, those affected feel almost no or only mild discomfort and pain and for this reason usually do nothing about it. But the curvature of the spine can lead to serious and permanent back pain and should therefore be treated in a timely manner. To do this, it is important to strengthen the muscle groups that counteract hollow back formation. These include the lower abdominal muscles, the gluteal muscles, the hamstrings and the back muscles. To prevent a hollow back, it is important to pay attention to our posture throughout the day. Even if you do the following exercises for hollow back regularly at home but do not correct your posture, the result will be zero.
- Pelvic tilt on the exercise ball –If you want to train your back at home, then here you goExercise ball exercisesalways in good hands. The following exercise against the hollow back helps to strengthen the pelvis and stretches the abdominal and back muscles. To do it correctly, it is important to use a ball of the appropriate size so that your knees form a 90-degree angle when sitting. Sit on the exercise ball with feet slightly wider than shoulder-width, shoulders back, and spine neutral. Bend your back and draw in your belly button. Hold for 10 seconds and tilt hips in the opposite direction while keeping your lower back arched. Hold for another 10 seconds and repeat the movement 10-12 times.
- Crunches –Some of the most effective exercises for hollow back are those that strengthen the abdominal muscles and crunches are a popular classic. Lie on an exercise mat and place your feet on a chair or sofa with your knees slightly bent and at a 90-degree angle. Pull your belly button in towards your spine and make sure your back is straight on the mat. Inhale deeply and lift your head and shoulders a few inches off the floor to do a crunch. Return to starting position and perform 3 sets of 10-15 reps.
- Dead Bug Übungis an excellent abdominal exercise that targets the lower abdominal muscles, which are essential for stabilizing the spine. Lie on your back and stretch your legs and arms upwards. Inhale deeply and as you exhale, lower your left arm and right leg at the same time until they hover a few centimeters above the floor. Hold for 5 seconds, return to the starting position and repeat on the other side. Do a total of 3 sets of 10 reps per side.
Regular abdominal and back exercises strengthen the muscles and improve posture
- Superman exercisestrengthens the pelvis and lower back and is therefore ideal for training away the hollow back. Lie flat on the stream and stretch your arms and legs forward. Tense your stomach and back muscles and at the same time lift your legs and arms as far off the floor as possible. Hold the position for at least 5 seconds, exhale and lower your body. Do a total of 3 sets of 10-12 reps.
- Fascia roller exercise –No matter whether for exercises against hollow back as training at home or in the gym -Foam Rollingis a true miracle weapon. Lie on the floor and position the foam roller in the lower back area. Begin gently rolling back and forth to massage the muscles. Perform the movement for about 30-50 seconds.
- The bridge -According to a study conducted by Princeton University, the bridge is one of the most effective exercises for hollow back. It becomes even more strenuous if you do the bridge with an exercise ball - since the ball is unstable, your back is strengthened even more. Lie on your back with your knees bent, keeping your back on the floor. Then lift the pelvis off the floor and push it up as far as possible. Hold for 5 seconds, making sure your body forms a straight line. Lower your butt down, but do not put it down and repeat the process. Do a total of 3 sets of 10-12 reps.
- Arm and leg raisesis another very good exercise to counteract hollow back. Get into the classic all-fours position and keep your back and spine neutral. Raise your right leg and left arm at the same time until they form a straight line. Return to starting position and repeat on the other side. Do 3 sets of 10 reps per side.
- Reverse Plank –Depending on the variant, you can specifically strengthen and train different muscle groups with the plank exercise. Reverse plank is one of the bestBack pain exercises, which you can add to your training. Sit on the floor with your legs extended and your hands under your shoulders. Tense your body, push up and lift it off the floor until it forms a straight line from head to toe. During execution, your gaze should be directed upwards. Hold for 10-15 seconds, lower your body, but do not put it down completely. Perform a total of 3 sets of 8-10 reps. Other good plank exercises for hollow backs are the side plank, low plank and high plank with rotation.
- V sit-up exercisefor a strong back and flat stomach. Lie on your back and contract your abdominal muscles. Slowly lift your shoulders and legs a few centimeters off the floor, making sure to keep your back straight and your lower back pressed firmly into the floor. The goal of this exercise is to find the lowest position where you can hold your legs and arms without touching the floor.
- Samson Stretchis a very effective exercise to stretch and strengthen the back and hip flexors at the same time. Stand upright with your feet hip-width apart. Extend your arms above your head and lunge backwards. Place your back knee on the floor and push it back as far as possible. Hold the position for 20-30 seconds and repeat on the other side. Do 3 sets of 8-10 reps per side.
