How to Fix Flat Back Syndrome

Do you have Flat Back Syndrome? Maybe you’re wondering what Flat Back Syndrome is. Flat Back Syndrome is an abnormal condition where the spine loses its natural curve and becomes flat. A normal adult spine will look like an S-shaped curve if viewed from the side. Another case of Flat Back Syndrome is a muscle-related problem that is the result of muscle tightness and spasms that affect your posture. This kind of deficiency in your muscle, however, can be adjusted or corrected by proper exercise. Our spine plays a very important role in our body so we need to take good care of it. This syndrome can be painful if left unchecked. Thus, knowing how to fix Flat Back Syndrome will not only help us manage pain but also prevent the pain from debilitating us.

fix flat back syndrome

What are the symptoms of Flat Back Syndrome?

    • Neck pain
    • Difficulty standing up straight
    • Chronic low back pain
    • Muscle fatigue
    • Thigh and groin pain

Pain may worsen later on as it becomes increasingly more difficult for you to remain straight while performing your routine activities. Performing the following exercises can help prevent pain, correct posture and fix Flat Back Syndrome.

Exercises to help fix Flat Back Syndrome

By stretching, strengthening the Iliopsoas and strengthening your core, you can help fix Flat Back Syndrome and improve your posture. Here are some of the most helpful exercises:

Stretching exercises

Forward bend

forward bend - fix flat back syndrome

      1. Sit on a flat surface with your legs stretched out together.
      2. Bending at the waist, slowly reach down to your feet and touch your toes. Make sure you’re not bouncing while touching your toes.
      3. Reach your toes as far as you can and hold the stretch for 20 seconds. Try to keep your back flat.
      4. Repeat this exercise 3 times.

Wide-leg modified forward bend

wide-leg modified forward bend - fix flat back syndrome

      1. Stand straight. Position feet wider than the hips with toes turned out, abs engaged and arms at your sides.
      2. Keep legs straight and the abs engaged. Slowly bend forward from the waist until your fingertips reach the floor.
      3. Do not stretch to the point of pain. Don’t bounce.
      4. Keep your abs tight to protect your back and keep it straight.

Rope stretch

rope stretch - fix flat back syndrome

      1. Start by lying in a horizontal position (on your back and facing the ceiling) with a rope wrapped around your left foot.
      2. Actively lift your left leg (straight) as far as you can and moderately pull on the rope to assist the stretch.
      3. Exhale and hold for 2 seconds.
      4. Relax and then repeat for the desired number of repetitions.
      5. Repeat this step with the other leg.

Exercises to strengthen the Iliopsoas

Lunge stretch

Lunge stretch - fix Flat Back Syndrome

      1. Begin with standing tall with a tight core.
      2. Keep your chest up as you step forward with your right foot into a lunge position.
      3. Lower the left knee to the ground. Extend the right knee forward.
      4. Grasp your hand together and push them straight overhead.
      5. Hold for 20 to 30 seconds then switch sides.

Thomas Flexor stretch

Thomas Flexor stretch - fix Flat Back Syndrome

      1. Lie flat on your back facing the ceiling. Your feet should hang and stretch over the edge of the bed or table.
      2. Pull your unaffected knee in towards your chest.
      3. Feel the stretch at the front of your hip and thigh.
      4. Hold this position.

Exercises to strengthen your core

Forearm plank
forearm planks - fix Flat Back Syndrome

      1. Place your forearms on the ground with the elbows aligned below the shoulders, arms parallel to the body at about shoulder-width distance.
      2. Raise your hips and knees and hold for 10 secs.
      3. Slowly lower yourself.
      4. Work toward holding the plank for 3 minutes.


bridges - fix Flat Back Syndrome

      1. Lie on your back and bend your knees and arms at your sides. Palms flat on the floor.
      2. Keep your abdominal and buttock muscles tight as you slowly raise your hips.
      3. Hold for 10 seconds and then slowly lower your hips.
      4. Repeat these steps for 3 sets

Advanced bridge

advanced bridge - fix Flat Back Syndrome

      1. Begin this exercise with the bridge position.
      2. Lift your hips and straighten one leg.
      3. Hold for 5 secs, then, slowly return your foot to the floor and lower your hips.
      4. Repeat these steps with the other leg.
      5. Do 10 repetitions for each leg.

Want more help with posture? Learn about our Better Posture Program and get started on your way to a healthier, more active life.


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