The spine has two turns one way and two turns ( if the viewer is looking at someone else's back ). Seen laterally, this corresponds approximately to the shape of a 2. The spinal column segments which are removed by the observer are referred to as the lordosis and the segments which turn toward him as the kyphosis.
The overall shape of the spine corresponds to a lordosis in the neck (neck lordosis), a kyphosis in the chest ( Brustkyphose ) and again a lordosis in the lumbar region ( lumbar lordosis ). At the end, another small kyphosis, the so-called sacral-lycosis, follows. The kyphosis corresponds to a concave rotation, while the lordosis can also be called a convex rotation.
The second most common malposition is excessive lordosis in the lumbar region. It is colloquially referred to as a hollow cross.
There are many different ways to correct for increased lordosis, such as special training, posture or back exercises, working with physical therapists or gyms.
The main problem, which leads to the hollow back, is in most cases a strong tension of the hip flexor muscles (see: Iliopsoas) and the back extensor with simultaneous weakness of the abdominal and gluteal muscles.
This mismatch results in most hollow crosses. To rebalance this imbalance is a lengthy process, often precluded by a maladaptation that has been trained for years and which feels "normal".
After each postural correction from the outside follows the impulse to move into the old habitual posture. Especially at the beginning, the posture of the back must be checked again and again, so that a realistic chance arises to be able to correct the hollow back.
A hollow cross can be prevented and it is also highly recommended to do so!
It is sufficient to change the posture during the day often. Who sits a lot should get up, who stands a little bit walking around a lot. These simple measures are already a good first step.
In addition, one should also pay attention to a good, upright posture in everyday life: the shoulders slightly backwards and downwards ("away from the ears") and the chest a little forward, stomach and buttocks - and if possible the Pelvic floor - are actively tense and stabilize the spine.
If these measures are not sufficient, they can be combined with a special back training. In these courses, which are often funded by the health insurance companies, the back is specifically trained to improve posture and reduce pain.
In addition or instead of this, intensive training of the muscles of the middle of the body (ie especially the abdomen, back and buttocks) can help to prevent a hollow back. A sturdy hull is not only more powerful overall, but also ensures a good attitude and prevents tipping into the hollow back.
The observance of these measures can be very exhausting at the beginning. But after some time, the implementation is so natural and everyday, that you do not even have to think about it and would like to relieve his back intuitively.