It seems that lots of people are suffering from flat back syndrome and it’s really painful. The human spine has its curves and it’s shaped like the letter “S”. Also the spine is important in one major task in your body, to maintain balance of organs in the chest and abdomen.
Human spine is divided into 4 main parts:
- Cervical (neck)
- Thoracic (upper back)
- Lumbar (lower back – this is the most damaged area for people who carry heavy stuff)
- Sacrum (triangular bone which is located at the bottom of your back)
Prognosis of flat back syndrome
Flat back syndrome is an abnormal condition where the spine loses its natural low back curve and becomes flat which increases the pain.
4 types of flat back syndrome and its symptoms:
Vertebral compression fractures:
It’s a collapse of a single or multiple vertebra and it’s also called “the building block of the spine”. It often occurs in osteoporosis and may result in loss of flat back and lordosis.
Post – laminectomy syndrome:
Spinal nerves, loss of lordosis and instability.
A type of arthritis, there is a possibility that joints such as the hips or shoulders are involved. It can ge worse over time.
Degenerative disc disease:
Proteins are irritating the nerves, also motion instability when the rings of the disc are worn down and cannot provide support to the spine effectively.
Symptoms of flat back syndrome:
The main symptoms is the difficult standing, some people will have upper back or neck pain and these symptoms becomes disabling which requires narcotic medications and limiting your daily movement through the day.
Treatment and prevention
Although coaches do not recommend performing plank and basic training, this exercise can be an excellent complement to exercise crunches. In just one exercise you strengthen your back, shoulders, chest and neck muscles that allow upright posture while standing or sitting. Plank tests your balance and generally improves sports performance. Important thing is that it can reduce pain in the back, but only if it’s properly done. It can prevent osteoarthritis as well as muscular pains in the joints.
Lie down on the floor and while performing this exercise do not put your hands too close because you get unstable. Breathe correctly while lifting one leg in the air counting to ten and then your other leg. Than lift up your same arm and leg in the air.
It’s always better to prevent than cure so I give you another 2 exercises:
- Lift weights with your shoulders
Stand with your legs spread apart at the width of the foot, the knees should be relaxed and slightly bent and hands relaxed fall from the body. Take 2.5kg (more or less, depends on your condition) in each hand and the palms of your hand face towards your body. Squeeze your abdominal muscles and slowly lift your shoulders toward your ears and make sure that your elbows are extended. Hold that position until the count of three and then relax.
Repeat the exercise eight to ten times.
- Exercise with elastic band in seated position
Sit on a chair and tie a rubber band around a solid structure about half a meter, a meter in front of your shoulder height. Take each end of the elastic bands in each hand, palms facing at each other. Bend the elbows and pull the hands to the ribs, at the same while pushing shoulders back and connecting blades. Hold the position until the count to three. Repeat the exercise eight to ten times.