Tips for correcting a hollow back

[Abbydeanna]

At times, I have issues with hollowing my back. What would you recommend to remedy this problem?

Thanks!

 

[lizziebell]

Pilates

 

[Bernster]

Wasn't sure if this was the horse or rider! I have this tendency too - good that you're aware as that's a start. For me, it's ensuring you have a correctly fitting saddle, building feel/awareness, using arena mirrors, thinking about sitting down and back, tipping pelvis up. Core strength is a biggy, so am sure pilates/yoga would work (I don't but I should). And a good instructor with a good eye who can spot what's going on and give you tips/exercises. They'll be far better placed than a forum, as I suspect you may have other things going on than just your lower spine.

 

[Abbydeanna]

Thank you both! I would love to try out Pilates to see whether it helps! I tend to have a habit of hollowing my back, even when not riding! When I sit straight, I keep my shoulders pushed back and open, and sit deep but still manage to hollow my back!

In the new year will look into getting lessons to help to correct this, just thought it would be useful to have some tips in the mean time! Thanks

 

[dressage_diva]

Agree with pilates and building up your core strength, but also usually you have a hollow back if you're sitting perched. Think about tucking your bottom underneath you slightly more (but not too much) and you will naturally find that stops you hollowing your back. Also think about pulling the back of your shoulders down rather than pulling them back.

 

[Abbydeanna]

Agree with pilates and building up your core strength, but also usually you have a hollow back if you're sitting perched. Think about tucking your bottom underneath you slightly more (but not too much) and you will naturally find that stops you hollowing your back. Also think about pulling the back of your shoulders down rather than pulling them back.

Thank you! I will try the tips you have suggested! I would attach a photo but I don't know how to do that!

 

[soloequestrian]

Sit in the saddle, pull both knees up so they touch above the pommel (or as far up as you can) and feel what that does to your back. Stretch your legs back into position slowly and see if you can keep your back as close to that position as possible. That might give you a reference feel for when you realise you are hollowing.

 

[Kokopelli]

If you have a hollow back this most likely will shorten the muscles around your hips and legs so not only will you need to build your core but also stretch and strengthen your hips, quads and hammies. Pilates and yoga will definitely help with both but have a look at hip opener stretches online, mostly lots of straddles, butterfly pose is particularly good as doesn't strain hip too much. Be wary of frog pose as it can damage knees. Make sure you don't overdo it and you're warm before any stretching.

 

[Abbydeanna]

Sit in the saddle, pull both knees up so they touch above the pommel (or as far up as you can) and feel what that does to your back. Stretch your legs back into position slowly and see if you can keep your back as close to that position as possible. That might give you a reference feel for when you realise you are hollowing.

Thank you, I will try these tips. I have always ridden white short so I have lengthened my stirrups to help with not feeling 'perched'. I definitely feel as though this has helped but this exercise will be great to feel when I am hollowing so this can be remedied instantly. Thanks again

 

[Tnavas]

Sit in the saddle, pull both knees up so they touch above the pommel (or as far up as you can) and feel what that does to your back. Stretch your legs back into position slowly and see if you can keep your back as close to that position as possible. That might give you a reference feel for when you realise you are hollowing.

^^^^^ Saves me having to type This exercise has you sitting on your seat bones rather than your fork - its a great exercise for straightening backs

Try to get into the habit of checking and correcting your position before you apply an aid or change direction.

 

[Abbydeanna]

^^^^^ Saves me having to type This exercise has you sitting on your seat bones rather than your fork - its a great exercise for straightening backs

Try to get into the habit of checking and correcting your position before you apply an aid or change direction.

I've been trying the above exercise and I feel as though it has helped a lot! I seem to naturally hollow my back as I notice I do it all the time, will be a case of having to remedy the issue both in the saddle and on the ground!