This article is about how you can train away a too strong hollow back.
You will find out what a hollow back is and when it becomes problematic.
You will also receive instructions and exercises to help you get rid of the problem.
Have fun with this guest article by Kay Jurthe – Kay, it’s your word!
So you want to train your hollow back away. Are you sure about that?
A hollow back is not a bad thing in itself. We all have it – so do I.
And that’s a good thing …
A hollow back is completely normal and physiologically even necessary.
Only when yours is too strong does it become problematic. If that is the case for you, I will show you in this article how you can train your hollow back in 2 steps.
What exactly is a hollow back?
The hollow back is the natural curve of our lumbar spine, also called lordosis. In the sense of the physiologically normal double S-shaped curvature of our spine, the hollow back is also necessary. Because this curvy shape of our spine cushions shocks and reduces vibrations.
But why is the term “hollow back” so negatively affected?
Because there are very many people who suffer from an exaggerated hollow back. This is called hyperlordosis and it is a bad posture. And sooner or later it leads to back problems.
Therefore: Train your hollow back away. Absolutely!
How does a hollow back come about?
As just mentioned, a hollow back is primarily a bad posture. Through permanent non-physiological activities such as Standing or sitting for long periods of time can lead to hyperlordosis.
But bad habits also contribute. Some people even use the hollow back as a kind of relief posture. Yes, you read that right – you literally fall into your back to relax.
You probably know this picture: your legs straight, your pelvis tilted forward, your stomach pushed out – nice and comfortable. Incidentally, it is also called the Donald Duck posture …This is because your muscle structure is now so weakened that you strain every movement that brings you out of your hollow back. Ergo they fall into the hollow back.
If the upper body is then also left hanging, we also have a “beautiful” hollow back.
A hollow back arises first of all due to the bad posture that you adopt throughout the day. Over the years, muscular tension, i.e. imbalances of muscles, fasciae and tendons, develop. This means that certain muscles are shortened and others too weak.
The following muscles are usually shortened in hyperlordosis:
- lumbar iliac muscle (M. iliopsoas)
- Back extensor (M. erector spinae)
- Leg extension (M. rectus femoris)
- Thigh tie tensioner (M. tensor fasciae latae)
and these are often weakened:
- straight abdominal muscle (M. rectus abdominis)
- gluteus muscle (M. glutaeus maximus)
- Hamstrings (hamstring muscles)
If you want to train your hollow back, the iliopsoas, the back extensor and the abdominal muscles are the most important from my point of view. And of course your body feeling, the feeling for the right posture …
Incidentally, a big belly also pulls the lumbar spine forward. Do you have a big belly and an excessively hollow back? Then unfortunately you have to do a little more than just the following 2 steps – namely lose weight …
Training away the hollow back – the 1st step
If we want to train your hollow back, we must first of all give you a little body awareness – so that you can do the following exercises correctly.
We do the following little exercise:
- Stand with your back against a wall.
- Bend your knees a little.
- Put one hand under your hollow back and feel the distance between your lumbar spine and the wall.
- Take your hand away again.
- Now you press your lumbar spine firmly against the wall by tilting your pelvis .
- Check with your hand whether it worked. The distance should now be gone or at least significantly smaller.
This is the basic exercise against a hollow back and a prerequisite for the following exercises.
Not working so well yet?
There is a connection between this and the following exercises in that you need this basic exercise for it. But the other way around, the following exercises will also help you to get better at this. Just practice hard …
Training away the hollow back – the 2nd step
In the second step we bring your muscles back into shape. We train your muscular imbalance away.
How do we do it?
Very simple – we stretch the shortened muscles and strengthen the weakened ones.
Well, I’d better show you a few exercises right away:
1. Exercise – pelvic lift
The pelvic lift strengthens your straight abdominal muscles in exactly the same way as yours Hollow back trained away.
By the way, make sure you have a firm surface during this exercise. A bed is often too soft, carpeting or a fitness mat are better.
- Lie on your back and lift your legs at right angles.
- Then tilt your pelvis (see 1st step).
- Pelvic lift – end position
- Now lift your pelvis a little bit. This will bring your knees up and a little towards your chest. You will feel a tension in the abdominal muscles and that is what this exercise is about.
- Hold the tension briefly and then put your pelvis back down.
- Repeat the exercise 10-20 times.
With this exercise you can further increase your body awareness, reduce your excessive hollow back and do something for your abdominal muscles at the same time.
2. Exercise – humpback
Stand on the quadruped.With the cat hump you stretch your back extensor.
- Bend and push your entire spine upwards.
- Pull your head to your chest too, curl up properly.
- Cat hump end position
- Of course, you pay particular attention to your pelvis and lumbar spine again and particularly emphasize the stretch there.
- Then straighten your back.
- Repeat the exercise 10 times.
By the way, here you can find even more exercises to stretch your back.
3. Exercise – Lunge
And now we stretch the hip flexor, the iliopsoas.
- The further and deeper you go, the stronger the stretch becomes. Likewise, if you straighten the knee of your back leg.To do this, you go in the lunge.
- Now you tilt your pelvis back (see 1st step)
- Then you push your pelvis forward until it pulls in your groin.
- Hold the stretch for at least 30 seconds.
- Then you switch sides.
And now the most important thing – everyday life!
Well, my dear, the exercises are not enough. After all, what use is your beautiful muscular balance if you keep hanging down like a sip of water in everyday life and constantly falling back into your relieving posture?
Our posture is a constant game with gravity – and with yourself. Your outer posture is also an expression of your inner posture. And both always require a great deal of mindfulness.
So pay attention to your posture in everyday life. Check your hollow back regularly and correct it. At first it is difficult and annoying. But over time you automatically adopt the correct posture at some point. It has become a habit for you – like your hollow back before.
And how are you actually standing now?
Stand about shoulder width apart, bend your knees a little, tilt your pelvis back slightly, your upper body is upright, your chin slightly pulled back. Do not exaggerate anything, everything is in a balanced middle position in principle. You neither stand at attention like a soldier nor do you let yourself down.
And: Never stay in one position for too long . Changing position and activity is a prerequisite for a healthy back. Applies to both standing and sitting …
By the way, if you need a small series of exercises for your morning routine or your exercise breaks, I recommend my extended sun salutation – it only takes 2 minutes. But it contains important exercises that train your hollow back away. You can download it here.