How to treat a hollow back

Lumbar depression or lordosis is one of the spine problems in which the spine has a lot of curvature. Lumbar depression causes back pain in people and disturbs their life.

The treatment of lumbar depression in the initial stages, when the curvature of the spine is low, can be fixed with some exercises. But if the lumbar cavity is in a critical and acute condition, according to the doctor’s diagnosis, you will most likely need surgery. In this article from the site How We will introduce the ways to treat the back cavity. Stay with us.

Lumbar dimple and ways to detect it:

Lumbar depression is very common among people in the world. Of course, most people suffer from its mild type, which can be easily treated by performing physical therapy exercises and home exercises. But if you don’t treat your lower back, the curvature of your spine may grow and cause many problems for you.

There are different ways to detect a dimple in the back. Lumbar dimples can be identified with a physical examination. You can also use the home method to detect the dimple in the back. If you lie on your back on a flat surface and there is a gap between the ground and your back, your back is hollow. The greater this distance, the greater the hollow of your waist.

What causes the increase in the waist?

There are many things that can increase your waistline. Among the most important of these, the following can be mentioned:

• Your standing and sitting position: Your standing, walking and sitting position can have a big impact on your back. Try to keep your body style in a standard state.
• Lifting heavy loads: Lifting heavy loads can increase the curvature of your back. Especially if you bend over while carrying heavy loads. Try to avoid lifting heavy loads as much as possible.
• Softness of bones: calcium and vitamin D make the bone tissue strong and hard. If these substances do not reach your body enough, you may suffer from soft bones, which will aggravate the dimple in your back.
• Obesity: obesity, especially obesity in the abdomen, causes a lot of pressure on the spine. If you have a hollow back, try to maintain a normal weight.

In general, correcting your body style and taking a little more care while doing things can protect you from the risk of increasing waistline.

Ways to treat the back cavity:

The method of treating lumbar depression depends on the degree of curvature of the spine and age. The following can be mentioned among the ways of treating the back cavity:

• Treatment of lumbar depression by referring to physiotherapy: this method is suitable for people whose spine curvature is low.
• Treating the lower back cavity by performing home exercises: In people who have a small lower back cavity, repeated home exercises that we will introduce below can reduce the lower back cavity and eventually cure it.
• Treatment of lumbar depression using a brace or medical belt: This method is usually prescribed for children. However, this method may be used for other people as well. Be careful that the brace should be designed according to the body anatomy of the person with a lumbar depression.
• Treatment of lumbar depression using therapeutic or surgical methods: If the curvature of the spine is high, therapeutic methods such as cold laser, ozone therapy, and ultrasound waves are used. If these methods are not effective, the surgical method will be used to remove the lumbar depression.

Now it’s time to introduce to you dear friends the exercises for the treatment of lumbar depression.

Home exercises for the treatment of lumbar depression:

Home exercises can be effective for the treatment of lumbar disc herniation that is in its early stages. However, it is necessary to do these exercises regularly to get the best results.

Exercise number 1: lying on a towel roll

Take a soft towel and roll it, but make sure that the towel roll is not too big and it is enough to cover the surface of your lower back. Lie on the floor and bend your knees. Then place the towel roll under your waist. Maintain this position and if you feel that the size of the towel roll is putting pressure on your spine, make it smaller.

You can do this exercise at any time, but the best time to do it is before going to bed at night. Do this exercise for at least two weeks to feel its effect on your back pain and hollow back.

Exercise number 2: movement on all fours

One of the effective exercises in the treatment of lumbar depression is the movement of all fours. To perform this movement, put your hands and knees on the ground like a quadruped. Your knees should be hip-width apart and your hands should be shoulder-width apart. Then lift and drag your opposite hand and foot as shown in the picture. Hold this position for 5 to 10 seconds and then do the same for your other arm and leg. Repeat this movement up to 10 times.

Exercise number 3: Plank from the side with bent knees

It is recommended to perform this movement to strengthen the back muscles and treat the back cavity. To perform this exercise, lie on your side on the floor and bend your knees so that your thighs are in line with your upper body. Also, put your forearm on the ground and use your other hand to maintain balance.

Then separate your hips and back from the ground and stay in this position for 5 to 10 seconds. Do this movement for your opposite side as well. Do this exercise 3 times a day and up to 10 times each time to see its effect on your lower back.

Exercise number 4: Leg lift from the back

The leg lift from the back is for strengthening the thigh, buttock and fillet muscles, and it helps a lot to strengthen the back muscles and treat your lower back.

To do this exercise, lie on your stomach on the floor and place your hands on the floor around your head. Then raise your legs straight up to 30 degrees from the ground. Hold this position for 5 to 10 seconds and then do the same movement with your other leg. Do this movement up to 10 times for the best effect.

Exercise No. 5: Movement of homemade loin fillet

You need a firm pillow to perform this exercise. Place the pillow on the floor. Then lie down on the floor on the stomach side, so that the lower part of the stomach and the top of your thighs are on the pillow. Also, put your hands beside your body. Then lift your upper body with the help of your back muscles. Raise your upper body until you feel the pressure on your hamstrings and also be careful not to raise your upper body too high. Repeat this movement between 10 and 15 times.

Conclusion :

Lumbar depression is common among people, and if you don’t take it seriously, it is possible that with increasing age and weight, your lumbar depression will increase and cause you many problems.

The said exercises are effective in removing the waist bulge. However, if your lower back is large, it is definitely necessary to see a doctor.

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