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Most people can be treated with physical therapy and exercises to improve lower-back flexibility, says Columbia University. If exercises and therapy don't work, then surgery may be required to alleviate pain and correct the spine alignment.

A flat back causes muscle imbalances, resulting in some muscles becoming weak and others becoming tight. It's crucial to address both problems to help arch your back correctly.

An April review in PLOS One indicates that it's important to incorporate both stretching and strengthening exercises into your routine to improve the angle of the lumbar lordosis.

Stretching alone may not be effective. Read more : Flat Back Exercises. The above review recommends performing exercises two to three times per week for at least eight to 12 weeks to improve spinal curvatures.

According to the American Council on Exercise , the following three exercises are important for those with a flat back or reduced lumbar lordosis.

Talk with your doctor before starting a workout program and stop any exercise that causes pain. This is similar to the contralateral limb raise exercise above, but you will be in a kneeling position.

Yoga is a great method to maintain back strength and improve flexibility, says Harvard Health Publishing.

In fact, they report it is one of the most effective exercises to reduce lower-back pain. To prevent injury, perform each movement slowly and deliberately, allowing your body to adjust to each movement.

Talk to your doctor before starting yoga to ensure that it's safe for you. The following asanas are great at improving lower-back flexibility to arch your back, says Boston University.

Once you can easily do the Sphinx, you can progress to the Cobra. Don't perform this if you're pregnant or have a wrist injury. Fitness Workouts Back Exercises.

Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. Her mission is to help people live healthier lives by making smarter food choices and staying active.

In her daily life, Ms. Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling.

She owns ShapeYourEnergy, a popular health and fitness website. In , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health.

Picincu is a regular contributor to these platforms where she provides either health-related content or coaching to those who are interested in achieving a balanced lifestyle.

Connect on LinkedIn. Kim Grundy, PT. Kim Grundy is a licensed physical therapist, as well as an experienced health and fitness writer that has been published in USA Today, SheKnows, Parents and more.

She graduated from the University of Oklahoma, and has since lived in Arizona, California and Georgia before finally landing in Florida She has treated patients with chronic conditions, as well as athletes in the outpatient setting that are working towards recovering from an injury.

Kim is passionate about sharing her knowledge of health and fitness with others. Cobra pose stretches the abs and hip flexors and strengthens the lumbar spine.

Move 1: Contralateral Limb Raise. Lie on your stomach on a mat with your legs straight and arms extended overhead. Your palms should be facing each other.

As you exhale, contract your abdominal muscles and raise one arm a few inches off of the floor. Avoid arching your back or raising your head.

Repeat with the other arm. Contract your abdominal muscles and slowly raise one leg off the floor. Again, avoid arching back or lifting your head.

Repeat with the other leg. Get an ad-free experience with special benefits, and directly support Reddit. BestOfReports join leave , readers 39 users here now Submissions should be a screenshot of a report.

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Want to add to the discussion? Post a comment! Create an account. Edit: Wait wtf I didn't know it was a real thing. Tell her to try to keep a perfect 90 degree angle with her thighs and calfs Reap the benefits Note: Only do with your SO.

It's enjoyable for both of us. Sorry if these questions seem a bit personal.

Arch Your Back Challenge Video

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