Exercises for flatback syndrome

Flatback syndrome is a condition where the spine loses its natural curvature. The natural shape of the spine isn’t completely straight and has an S-shaped curve. The curves work like a coiled spring to maintain balance, absorb shock, and allow spine movements. Flatback results when the lower spine loses its normal curvature and becomes imbalanced. When this happens, the patient might have trouble standing up straight and leaning forward. 

How can flatback syndrome be prevented?

Stretching and strengthening exercises can reduce the chances of getting a flat spine. One of the best strategies is to use exercise to reverse the pattern of muscle imbalance that might allow a flat spine to develop or keep it in place. Hamstring and abdominal stretches are always helpful. Our spine surgeon in Boynton Beach recommends the following exercises to strengthen core, buttocks, back, neck, and rear shoulder muscles. 

Stretch and flex the hamstrings

There are many ways to do it, including: 

  • Bend over from a standing position and touch the floor 
  • Hamstring Foam Roll, a great foam rolling movement for loosening the hamstrings and working out any tight areas of muscle
  • Massage therapy also helps to relax the hamstrings.

Strengthen the core

To strengthen your upper abdominal muscles, try these exercises: 

  • Plank
  • The locust: lie on your stomach, with your hands at your sides or on your lower back, then raise your head and shoulders off the floor
  • The bird dog: position your knees below your hips and your hands below your shoulders; raise your right arm and left leg, keeping your shoulders and hips parallel to the floor; hold that position for a few seconds, then switch to the opposite side.
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Strengthen the iliopsoas

  • Sit in a chair and march in place, raise your knees toward your head by lifting your feet up off the floor; the primary muscle you are using in this exercise is the iliopsoas. 
  • You can also do leg lifts: lie on your back, legs extended in front of you and place your hands underneath your bottom; the best way to do this is to think about bringing your belly button towards the spine, lift one leg several inches above the ground, hold for a few seconds, then do the same on another leg.

If you have neck, or lower back pain and symptoms that persist, or worsen, schedule an appointment with our spine expert, Dr. Matthew Hepler. Our back specialist will evaluate your condition and provide you with an accurate diagnosis.

Learn more about Dr. Matthew Hepler – Spine Surgeon Boynton Beach

Don’t let chronic back or neck pain take over your life. If you are suffering from constant discomfort in your neck or back, our orthopedic spine specialist is ready to help. Dr. Hepler is an adult and pediatric spine surgeon in Boynton Beach.

He treats all conditions of the cervical, thoracic and lumbar spine, and also provides spinal stenosis treatments in Boca Raton. Additionally, he offers non-operative treatment options, such as pain medications, steroid injections, and physical therapy. But, he also offers operative treatments, including both minimally invasive techniques and complex reconstructions. If you would like to learn more about our orthopedic spine surgeon, please Contact Us. 

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.