Three exercises against hollow back: How to get rid of Donald Duck Syndrome
Created: 11/28/2022, 2:00 p.m
By: Janine Napirca
Does your back hurt?
The hollow back, also known as Donald Duck syndrome, may be to blame.
Three short exercises will help.
Have you ever heard of the so-called Donald Duck Syndrome?
The phenomenon owes its name to Walt Disney's famous duck, since a hollow back, also known as hyperlordosis, competes with the gait of a duck.
Anyone who constantly tilts their pelvis and stomach forward, stretches their buttocks backwards and bends their lumbar spine, for example due to frequent sitting in front of the computer, will not do their back any good in the long run.
However, there are three simple exercises that take no longer than ten minutes in total and that you can easily integrate into your everyday life.
1. Exercise against hollow back and back pain: lower back
Do something good for yourself and your body, especially your back, with the exercise for the lower back against hollow back and back pain:
Sit on a yoga mat or something similar and stretch your legs out in front of you.
Bend your knees out a little so the soles of your feet can touch each other.
Hold both feet with your hands and bend your upper body forward as far as you can for about two minutes.
After a very short time you will notice how relaxing this exercise is for your back, how tension is released and how you counteract a hollow back.
On the other hand, if your upper back is struggling, an incorrect sleeping position may be to blame.
People who work in an office and sit almost all day are particularly affected by Donald Duck Syndrome.
But with three short exercises you will get rid of the back pain associated with the hollow back (symbol image).
© Andriy Popov
2. Exercise against hollow back and back pain: groin and back
Another exercise to compensate for back pain, including hollow back, caused by frequent sitting is to train the groins and the back:
Get on all fours on the yoga mat.
Make sure your arms are about shoulder-width apart on the floor and your fingertips are pointing outwards.
Tighten your abdominal muscles, then move your groins forward to allow yourself to "sag" more and more.
Hold the stretch for about two minutes.
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With this exercise you should feel two intensive stretches: on the one hand on the groin with the associated abdominal area, on the other hand on the back.
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3. Exercise against hollow back and back pain: hip flexors
For this massage exercise you need a tennis ball or something similar:
Sit on the exercise mat and spread your legs so you can easily reach your inner thighs.
Start with one side first, for example left, and hold your knee with your left hand.
As the leg pushes inward, the hand pushes outward.
In this state, roll the tennis ball up and down the inside of your left thigh for about two minutes.
Repeat the massage exercise on the right leg.
Read here where hip pain comes from and what you can do about it.
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With the exercises you can train away your Donald Duck syndrome and back pain is a thing of the past.
The prerequisite for the training to have an effect, however, is that you regularly integrate the almost ten minutes into your everyday life.