Arched Back: Exercises to Improve Spine Alignment

in fact, it is slightly curved inwards in the cervical area (neck) and in the lumbar area (lower back). However, in some cases the natural curvatures of the spine are accentuated, the chest and stomach can be pushed excessively forward and buttocks outward. This is not an ideal situation. The arched back, in fact, can cause pain and problems with balance and instability. But there are some exercises that can improve the situation. But be careful: before performing them, it is important to contact your doctor to investigate better and understand which is the best way to follow in your specific case.

the dorsal arch can become accentuated: in medical terms, this condition is called hyperlordosis and sometimes simply lordosis.

Deliberately arching your back for extended periods of time is not a good idea. In the long term, in fact, muscle loss and pain can occur, not only in the back muscles but also in the legs. Briefly arching the back, for example during some yoga positions, on the other hand, will not have negative consequences. Indeed, to improve back pain, practicing Yoga can be very suitable.

Some weightlifters deliberately arch their backs while performing a barbell squat. According to studies, however, it is better to keep the back neutral during squats, in a natural and slightly curved position, so as not to exert compression on the spine.

or osteoporosis;

neuromuscular diseases, such as cerebral palsy;

sedentary lifestyle;

lack of exercise.

you should consult your doctor to determine the cause and determine the most appropriate treatment. In most cases, however, ad hoc exercises can be performed to improve an arched back. Here are some very effective ones. The ideal would be to perform them at least three to four times a week, even better it would be to repeat them every day.

, bringing the knee to the chest with the hands; press and hold for 15 seconds.
Return the leg to the ground and repeat with the other leg.
Do three to five repetitions with each leg.

If you cannot easily bring your knee to your chest, bring it as high as you can.

.
Maintain the position for 20 seconds.
Do three repetitions.

This exercise can also be helpful for sciatica in pregnancy.

rest on the floor and arms to the sides.
Slightly squeezing your gluteal muscles, lift your hips off the floor. Keep the pelvis neutral, not tilted.
Maintain the position for five seconds.
Do five repetitions.

for 20 seconds.
Do three repetitions.

.
Breathe in and bend your knees slightly.
Exhale as you tilt your pelvis up, away from the wall.
Hold the position for a few seconds, relax and return to the starting position.
Do five or more repetitions.

and in life.
Relax in this position for up to five minutes while continuing to breathe deeply.

You can also try the bear plank, which trains the core intensely.