Struggling with flat back syndrome or reduced lumbar curve? This video guides you through the most effective physiotherapy exercises to restore your natural spine alignment, relieve back pain, and improve posture. These movements are simple, safe, and perfect for daily home practice.
What This Video Covers:
Best exercises to correct a flat back Mobility drills to loosen tight back muscles Core and glute strengthening routine Posture training to help you stand tall again
Exercises Included:
Child’s Pose, Cat-Cow Stretch, Cobra Pose, Pelvic Tilts, Bird Dog, Dead Bug (modified), Bridge Pose, Clamshells, Hip Extension, and Standing Forward Bend Pose.
Whether you're dealing with chronic back discomfort or posture issues, this routine will help you become mobile, powerful, and flexible.
00:00Welcome to Mobile Physiotherapy. To keep you mobile, powerful, and flexible, today, we're focusing on Flat Back Syndrome, a postural condition that reduces the natural curve in your lower back.
00:11This can cause back pain, stiffness, and fatigue when standing or walking, but don't worry, with the right exercises, you can restore posture, reduce pain, and strengthen your core.
00:22Segment 1. Mobility Curve Restoration. Child's Pose. Start in a kneeling position and gently sit back on your heels.
00:31Place a pillow or cushion between your thighs and belly for support. Reach your arms forward and relax your head down. This pose decompresses your spine and gently stretches the lower back.
00:40Hold for 30-60 seconds, and repeat 3 times. Cat-cow Stretch. On your hands and knees, begin by arching your back up like a cat, tucking your tailbone, then reverse the motion, lift your chest, drop the belly slightly, and gaze up.
00:56This dynamic stretch improves spinal mobility and helps restore the natural lumbar curve. Repeat 10-15 times. Cobra Pose. Lie on your stomach, place your hands under your shoulders.
01:06Gently press up, lifting your chest while keeping your hips. Grounded, this promotes lumbar extension, something often lost in flat back syndrome. Hold for 5-10 seconds and repeat 10 times.
01:21Segment 2. Strengthening Core Glutes. Bird Dog. On all fours, extend your right arm and left leg, hold for 2-3 seconds, return, and repeat on the other side. Engage your core and keep your spine neutral. Do 10 reps per side.
01:362-3 sets. Dead bug exercise. Lie on your back with knees and arms lifted. Slowly extend one leg in the opposite arm while keeping a neutral spine. Avoid pressing your back flat to the floor.
01:48Return and repeat on the other side. This builds deep core stability. Do 10 reps per side. Bridge Pose. Lie on your back, bend your knees, and keep your feet flat on the floor.
02:00Lift your hips up while squeezing your glutes. This strengthens your posterior chain and supports your lumbar spine. Hold for 5-10 seconds. Repeat 10-15 times.
02:11Clamshells. Lie on your side with your knees bent, keeping your feet together. Lift your top knee without rolling your hips back. This targets your hip stabilizers. Essential for better posture.
02:21Posture. 15 reps per side. 2-3 sets. Standing hip extension with resistance band. Attach a resistance band around your ankle and anchor it low behind you, keeping your spine straight.
02:32Extend your leg back without leaning forward, strengthening the hip.
02:36Extensor supports upright posture. Do 10 reps per leg.
02:40Segment 3. Postural Flexibility Training. Standing forward bend pose. Stand tall.
02:45Then hinge at your hips and fold forward, allowing your arms to hang or rest on your shins.
02:50Bend your knees slightly if needed. This pose stretches the back of your body and decompresses your spine. Hold for 20-30 seconds and repeat twice.
03:00Do these exercises consistently, and you'll gradually restore your lumbar curve, reduce pain, and improve your posture.
03:06Always listen to your body. And if any movement causes pain, stop and consult your physiotherapist.
03:12If you found this video helpful, like, share, and subscribe to Mobile Physio.
03:17To keep you mobile, powerful, and flexible. See you in the next video.
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