How to Fix Flat Back: Proven Solutions and Tips

As we sit in front of computers all day or generally lead lives that don’t involve much movement, our posture begins to suffer, giving rise to a flat back. Flat back syndrome prevents you from standing or sitting upright, leading to chronic pain in the low back and hips. It can feel impossible to correct. However, there are proven solutions and tips to correct flat back syndrome; this article provides a comprehensive guide on how to fix a flat back.

What exactly is Flat Back Syndrome?

Flat Back Syndrome, also known as lumbar hypolordosis, is a condition that occurs when the lower back loses its natural inward curve, resulting in a flat or straight spine. This condition restricts your ability to stand and sit up straight, causing chronic pain in the low back, hips, and legs.

What are the Symptoms of Flat Back Syndrome?

The most common symptoms of flat back syndrome include:

  • Difficulty standing upright or sitting straight.
  • Chronic pain in the lower back, hips, and legs.
  • A protruding abdomen.
  • Feeling like you are leaning forward or that something is pulling you forward.
  • Poor balance when standing or walking.

Though these symptoms can be severe, there are proven solutions and tips to correct flat back syndrome and relieve chronic pain.

The Causes of Flat Back Syndrome

There are various reasons why your back may become flat. These are some of the leading causes of Flat Back Syndrome:

  • Sitting too long: Long periods of sitting and lack of movement can cause the muscles to weaken, leading to a flat back.
  • Injury: If you have suffered a severe injury to your back or spine, it can cause your back to become flat.
  • Scoliosis: A curvature of the spine can cause the low back to become flat.
  • Certain conditions: Conditions like Ankylosing Spondylitis and Cerebral Palsy can cause your spine to become flat.

Proven Solutions and Tips to Fix Flat Back Syndrome

1. Stretching and Strengthening Exercises

Stretching and strengthening exercises are an effective way to correct flat back syndrome. These exercises help to loosen the tight muscles and strengthen the weak muscles around the back and hips.

Stretching exercises such as the hamstring stretch, sciatic stretch, and torso stretch, help to elongate the spine, reduce tension around the hips and lower spine, and improve overall flexibility.

Strengthening exercises such as the pelvic tilt, bridge, and bird dog help to strengthen the weak muscles and improve posture.

2. Posture Correction

Posture correction involves relearning how to sit and stand correctly. Correct posture involves aligning the ears, shoulders, hips, and ankles while distributing your weight evenly throughout the body.

You can achieve good posture by sitting on a chair with a lumbar roll behind your back, standing with your weight evenly distributed on both feet and wearing shoes with good arch support.

3. Use of Back Support

Back supports, like back braces, are an excellent way to correct flat back syndrome. Back braces help to take the pressure off your lower back, allowing the spine to resume its natural curvature.

It’s essential to choose the right back support; your doctor or physical therapist can recommend the right back support for your specific needs.

4. Chiropractic Care

Chiropractic care involves spinal manipulation and mobilization. It helps to re-align the spine, relieve tension, and improve overall mobility.

Chiropractic care is not for everyone and can be expensive; however, it can be an effective way of correcting flat back syndrome.

5. Massage Therapy

Massage therapy can help to alleviate chronic pain symptoms, improve flexibility and strengthen the muscles around the lower back and hips.

Massage therapy is an effective way of correcting flat back syndrome when used in conjunction with other treatments like stretching exercise and posture correction.

6. Surgery

If the flat back syndrome is severe and other treatments have not worked, surgery may be necessary. Surgery involves spinal fusion or laminectomy, which corrects the curvature and provides relief from chronic pain.

Prevention of Flat Back Syndrome

The best way to avoid flat back syndrome is to:

  • Avoid sitting for extended periods.
  • Stretch and exercise regularly.
  • Maintain good posture.
  • Wear shoes with good support.
  • Avoid wearing high heels for extended periods.


Flat Back Syndrome affects the quality of life for people of all ages; however, it is a treatable condition. Through the use of stretching and strengthening exercises, posture correction, back supports, chiropractic care, massage therapy, and surgery, you can correct flat back syndrome and relieve chronic pain.


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  2. Christian RE, Leone DP, McNicholas M, Salsich GB. Retrospective review of treatment and outcomes of flat back deformity. World J Orthop. 2014;5(2):161-173. doi:10.5312/wjo.v5.i2.161
  3. Das G, Acharya A, Chandrasekhar Y, Kakarlapudi V. Journal of Craniovertebral Junction & Spine: Treatment of cervical hypolordosis utilizing prone head extension traction. J Craniovertebr Junction Spine. 2015;6(1):39-43. doi:10.4103/0974-8237.150558


Here are some frequently asked questions about how to fix flat back syndrome:

1. What causes flat back syndrome?

Flat Back Syndrome can be caused by sitting too long, an injury, scoliosis, or certain medical conditions like Ankylosing Spondylitis and Cerebral Palsy.

2. How can flat back syndrome be treated?

Flat Back Syndrome can be treated through a combination of stretching and strengthening exercises, posture correction, use of back support, chiropractic care, massage therapy, and surgery.

3. Can I prevent flat back syndrome?

Yes, you can prevent flat back syndrome by avoiding sitting for extended periods, stretching and exercising regularly, maintaining good posture, wearing shoes with good support, and avoiding high heels for extended periods.

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