With a few regular exercises you can easily train away your hollow back. We’ll show you how to find the right balance in your muscles again.
Sitting for long periods of time and generally not getting enough exercise are factors that promote poor back posture. You can train your back with targeted exercises to combat a hollow back.
For the exercises presented here, you only need a yoga mat and a few minutes of time. It’s best to train your muscles regularly and not just when your intervertebral discs pinch.
How a hollow back occurs and how exercises can help against it
(Photo: CC0 / Pixabay / RonaldCandonga)
A hollow back is a curvature of the back that can quickly make you look like an inverted “C” in a normal, relaxed position. The medical portal DocCheck explains that a hollow back (hyperlordosis) can occur if the pelvis tilts forward and the upper body tilts backwards at the same time. This poor posture is usually caused by an imbalance between certain muscle groups. So-called “opponents” are unbalanced in their muscle strength: your hip extensors are less well developed compared to your hip flexors. This promotes uneven stress on the intervertebral discs and can lead to a herniated disc.
According to Medical News Today, being overweight can also curve your spine and lead to a hollow back. Above all, however, a hollow back is caused by sitting for too long and not enough regular exercise. The best prevention is regular long walks and frequent stretching. But strength athletes who only train certain muscle groups can also suffer from a hollow back.
With our four exercises against a hollow back you can bring the muscles into balance.
Note: In some cases it may also be a medical problem. If you suffer from frequent back pain that is only made worse by exercise, seek medical advice.
Hollow back exercise for stretching: cat and horse
(Photo: Colourbox.de)
This exercise especially helps your spine. It is stretched and retracted again and can thus work against a hollow back:
- Get on all fours, place your hands shoulder-width apart on the floor and place your knees hip-width apart.
- Take a deep breath.
- Now make a cat hunchback by arching your spine upwards as you exhale, drawing in your stomach and pulling your head towards your chest.
- Now do the so-called “horse back” while inhaling: slowly pull your head back.
- Gently press your back downwards.
- Round your back in the other direction and breathe out slowly.
- Repeat the exercise several times.
Hollow back exercise for muscles and spine: The bridge
The bridge is an exercise against hollow back that stretches your spine and is intended to use important hip extensor muscles:
- Lie on your back.
- Place your feet shoulder-width apart on the floor and bend your legs to 90 degrees.
- Place your arms flat on the floor at your sides and stretch them out.
- Lift your pelvis and push it upwards. Do this slowly and roll up the spine, one vertebra at a time.
- Tense your abdominal muscles and buttocks.
- Hold this pose for about ten seconds.
- Slowly lower your pelvis again by placing it back on the floor, vertebra by vertebra.
- Repeat the exercise several times.
Plank and side plank for a strong body
(Photo: CC0 / Pixabay / victorious_fit)
Planks are good hollow back exercises because they primarily strengthen your abdominal and chest muscles. These are necessary to counteract the hip flexors. Side planks also add the side abdominal muscles.
Planks:
- Get into the typical “push-up” position.
- However, place your forearms on the floor shoulder-width apart.
- Keep your back straight. The head and buttocks should be in one line.
- Now tense your butt and stomach and hold this position for a few seconds.
Side plank
- Lie on your side on the floor.
- Keep your legs together and stretched.
- Leaning on your forearm, press your upper body and pelvis upwards to the side.
- Your weight should now be supported on your forearm and the sides of your feet.
- Hold this position for as long as you can.
- Switch sides.
Reverse crunches: hollow back exercise for a strong stomach
(Photo: CC0 / Pixabay / Keifit)
In general, when doing exercises against a hollow back, it is important to train the abdominal muscles. If these are too weak, your body becomes imbalanced. Normal sit-ups can actually promote a hunched back, which is why so-called “reverse crunches” are a more helpful exercise:
- Lie on your back on the floor and keep your legs straight.
- Now lift your legs straight up towards you as far as possible.
- Try to keep your back straight. When you feel your lumbar spine lift off the floor, slide your clasped hands under your buttocks. This will stabilize your lower back.
- Repeat this exercise about ten times.
Read more on Techzle\.com:
- Back massage: tips and tricks for a relaxing massage
- Back pain, what to do? This helps with the pain
- Back training: simple exercises for strong muscles
Revised by Martina Naumann
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