Do your hips protrude far back, does your stomach protrude beyond the tip of your nose - and does your back ache when you bend forward? Then you could try a hollow back with a hollow back. This special form of curvature of the spine does not only affect pregnant women or "beer bellies": the root of the problem often lies in a faultydue to tense muscles caused by posture.
But a hollow back is not set in stone! With the right exercises and tips, you can successfully counteract the excessive curvature and walk through life upright.
We reveal the most important facts about your spine and show you simple exercises that you can use to train away your hollow back.
The anatomy of your spine
Before we familiarize you with the concept of a hollow back (hyperlordosis), we would like to introduce you to the basics of your spine - because this background knowledge will help you to understand what a hollow back is all about.
Basically, a healthy spine is never completely straight. In this context, you may have heard of the so-called "S-shape"? This expression comes from the fact that the sections of your spine twice in the shape of the letter S curved are curved in the shape of the letter S:
The first forward bend is in the six vertebral prominences of the cervical spine (C-spine). At the level of the thoracic spine (thoracic spine), the opposite bend occurs backward. Along the lumbar spine (LS) toward the pelvis, the spine curves forward again and ends in a steep curve pointing backward toward the sacrum and coccyx.
But why this ups and downs? The double S-shape developed in the course of human evolution as an adaptation to the upright gait. The center of gravity of our body had to be shifted towards the pelvis in order to maintain balance. This initially led to a forward curvature of the spine between the sacrum and the lumbar spine. However, the change resulted in a posture that caused our ancestors' upper bodies to lean backwards. This resulted in a second curve between the cervical and thoracic spine, which made it easier to carry the head. Voilà - the double S-shape was born, with the added advantage that our spine naturally absorb shocks and keep our movements supple and stable.
Definition: What is a hollow back?
As you now know, our spine has natural curves. This is called a backward curvature is called kyphosisa forward curvature is called lordosis.
With a hunchback for example, the curvature of the thoracic spine is increased, which is why this phenomenon is called hyperkyphosis is referred to as hyperkyphosis. Accordingly, the medical term for a hollow back is hyperlordosisIn this poor posture, the lower half of the body moves forward, causing the lumbar spine to curve more and the pelvis to tilt forward. As a result, the abdomen forms a bulge and the body's center of gravity changes. To maintain balance, the thoracic spine tilts backwards and the shoulders pull back so that the rib cage lies behind the central body axis. The result is a visible depression in the back areato which the hollow back owes its name.
Good to know: A hollow back can also be accompanied by a rounded back. This phenomenon is known as a hollow round back.
Development of a hollow back
The hollow back is usually caused by genetic factorsas a result of diseases or due to learned causes such as too little exercise, poor posture or posture during pregnancy. However, it is often difficult to clearly distinguish the exact causes - especially if the hollow back develops due to a condition such as an underactive thyroid in combination with obesity.
In most cases tense and shortened muscles contribute significantly to the formation of a hollow back. These are learned in childhood and intensified over the years.
Genetic causes of a hollow back
The extent to which a person develops lordosis depends, among other things, on their ethnic ancestry among other things. Among the Pygmies, an ethnic group from Africa, a hollow back is commonplace - because it is passed down from generation to generation. It is therefore not a consequence of illness or poor posture, but can be seen as a completely normal curvature of the spine.
Hollow back due to diseases
In addition to obesity, diseases such as spondylolisthesis (slipped vertebrae) or Pomarino's disease (toe walking) can lead to a hollow back. In the case of slipped vertebrae, individual vertebrae slide against each other and can shift forwards or backwards, promoting hyperlordosis.
Lack of exercise, tense muscles, incorrect posture
One of the most common causes of a hollow back is our everyday life:
The modern way of life is characterized by sitting - in the office, in the car, on the bus, at school, on the couch. These one-sided strain and the lack of exercise affect the muscles, fasciae and co. The muscles of the so-called hip flexors play a particularly important role in a hollow back. They extend from the lower spine and pelvis to the inside of the thighs and form the only muscular connection between the upper and lower body.
When seated, the hip flexors and your abdominal muscles are in a shorter position than the back and hip extensors on the back of your body, which you need primarily to stand up and stand. If you spend a large part of your day sitting on a chair, these muscles and fasciae shorten or build up tension and become rigid over time. This leads to a muscular imbalance, your muscles pull on your spine from the front and back and your lumbar spine is pulled "into a hollow back".
Hollow back: symptoms and effects
In contrast to evolutionary adaptation, a "trained" hollow back due to poor posture, lack of exercise or tense muscles offers no benefit to your body. In fact, in addition to the somewhat unattractive appearance, it can also cause pain, restricted mobility and other complaints.
As main symptom of hyperlordosis are back pain in conjunction with lumbar spine syndrome. The vertebrae can slip out of place, resulting in wear of the intervertebral discs and a herniated disc can result. A hollow back often leads to tingling and numbnesswhen the tension in the back muscles presses on the sciatic nerve. People with a hollow back can also experience pain when bending the upper body or lifting objects.
Treat hollow back: Exercises and tips
Is your hollow back causing you pain? Then it's high time to do something about it!
Whether acupressure or exercises against a hollow back: below we give you helpful tips to relax your muscles, restore balance in your back and prevent pain in the long term.
The 3 best exercises against a hollow back
With our self-help exercises you can train away your hollow back, free yourself from muscular tension and relieve back pain and other symptoms of hyperlordosis.
- Exercise 1: Stretch hip flexors - beginner
For this exercise, get into the quadruped position. Your hands are on the floor and point outward at a 45-degree angle. Tighten your abdominal muscles and maintain this tension while slowly moving your upper body forward. Let your hips sag between your fully extended arms so that your thighs touch the floor. Your abdomen will remain tense and you will feel a stretch in your groin as well as your back. Hold the position for about 2 minutes if you can tolerate the stretching pain from the hollow back.
Keep in mind that if your hip flexors are severely shortened, your thighs may not touch the floor and you may not be able to fully relax your hips. However, with continued practice, you will find that you can gradually move your upper body into the desired position and counteract the muscular shortening even more effectively.
- Exercise 2: Stretch hip flexors - advanced
Assume the starting position from hollow back exercise 1 including abdominal tension (!). Angle your left leg by placing the foot against the knee of your right, extended leg. The left leg will tilt slightly to the side, causing you to notice an intense stretch in the right hip and pelvis area. Slowly lower yourself into the position. After one minute, switch sides and remain in this position for another 60 seconds.
- Exercise 3: Stretch hip and back extensors
Sit on the floor and stretch your legs forward. Bring the soles of your feet together so that your legs bend and your knees fall to the side. In the next step, bend forward and clasp the tops of your feet with your hands. Angle your legs a little more if this makes it easier for you to reach your feet. While keeping your feet enclosed, bend your torso forward deeper and deeper until you feel a stretching pain in your lower back. This is where your hollow back is! Stay in this stretch for about 2 minutes - of course always taking into account your personal pain threshold.
How long does it take to get rid of a hollow back?
The time you need to correct a hollow back depends, among other things, on the severity of the hyperlordosisyour physical fitness and the regularitywith which the exercises are performed. As a rule, with consistent stretching exercises and muscle relaxation techniques, you will achieve the following results in several weeks or months an improvement - unless the hollow back is caused by significant structural changes in your spine.
What to do about the hollow back - tips for everyday life
As you already know, a sedentary lifestyle with a one-sided posture is one of the main causes of a hollow back. For this reason, the best prevention is to adjusting your daily actions - for example, by integrating a combination of regular exercise, a healthy diet and conscious posture correction into your life.
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Tip 1: Exercises
Targeted stretching of your muscles helps you to avoid a hollow back. In addition to our three favorite exercises, yoga and Pilates are also suitable for keeping your body supple and flexible. -
Tip 2: Posture
Pay attention to your posture throughout the day - especially if you are sitting or standing for long periods. Try to regularly pull your shoulders back and push your chest out to achieve a beneficial spinal position. -
Tip 3: A healthy diet
Being overweight can put extra pressure on your spine and lower back muscles and increase a hollow back. A healthy, balanced diet and regular exercise can help you manage your weight in the long term. -
Tip 4: Hard or soft mattress for a hollow back?
The choice of the right mattress is very individual and depends on your preferred sleeping position and your body weight. However, a medium-firm mattress seems to offer the ideal compromise for a hollow back: It has enough stability to keep the spine in a neutral curve and enough comfort to avoid pressure points. -
Tip 5: Sitting and sleeping positions
Avoid spending long periods of time in a position that reinforces your hollow back. When sitting, use a lumbar support to keep your lower back in its natural shape. When sleeping, you can place a Pillow under or between your knees to support the alignment of your hips and spine. -
Tip 6: Massage and acupressure
Massages and acupressure are very effective for muscle tension caused by a hollow back. Opt for massages that target the lower back and hips. Acupressure, for example with the help of an acupressure matcan also promote blood circulation and relaxation of tight muscles.
Release muscular tension with acupressure
An acupressure mat can be used for a hollow back to relieve muscular tension.
It works through the principle of acupressure - a traditional Chinese medical method that works by stimulation of certain points points on the body energy flow improves and relieves pain or tension.
Position your mat on a flat and comfortable surface and gently lie on it with your back. Come to rest and breathe deeply and evenly. Meditation music in the background or essential oils can also help you to relax.
If it suits you, spend at least 20 minutes on the mat and use it regularly to achieve optimal results and reduce the symptoms of your hollow back.
Our conclusion on the hollow back
As a common posture problem, a hollow back can cause unpleasant symptoms such as back pain or restricted movement. As hyperlordosis is caused by genetic or disease-related factors as well as your posture and an unbalanced lifestyle, it is important to consciously organize your everyday life: Do regular hollow back exercises, pay attention to your posture, choose a suitable mattress and use relaxation techniques or acupressure to stop the hollow back. With a little perseverance, patience and discipline, you can increase your well-being in the long term and improve your quality of life.
With this in mind: be active, stay flexible and give your back the rest it deserves!
We wish you every success.