Swayback is a common problem, according to Big Back Pain, and occurs when the pelvis tilts forward, putting extra pressure on lower-back muscles and spinal discs. Good posture is paramount to alleviating back pain. Therefore it is important to maintain a neutral spinal position, and a few simple exercises can help.
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The pelvic tilt strengthens the lower back and works the abdominal muscles at the same time. Lie on the floor with your spine in a neutral position and your knees bent. Keeping your breath natural, breathe in and as you exhale, begin to flatten your back against the floor. Then inhale, bringing your spine back to its neutral position. Repeat this up to 15 times, making sure to relax between each tilt.
This exercise, commonly used in yoga, stretches out the muscles surrounding the spine, releasing built-up tension in the lower back. On all fours, gently push your belly toward the floor, curving your spine downward and looking up to the ceiling as you inhale. Then, as you exhale, bring your spine back through neutral, rounding your spine and scooping your belly in. Pause for a short period in each pose before moving slowly between the two.
Hip Flexor Stretch
According to Big Back Pain, shortened hip flexor muscles can contribute to a swayback posture, but you can elongate them by performing this stretch. Kneeling on one knee and with your back held upright, lean forward from the hip until you feel a slight stretch in the upper thigh. Hold the position for 30 seconds and then repeat on the other side.
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