Why Your Ribs Flare Up When You Lay Down

Quick Overview

The reason the low back does not touch the floor when lying down is due to an anterior pelvic tilt, which causes the lumbar spine to arch excessively, preventing the lower ribs from relaxing flat against the ground.

Key Points: An anterior pelvic tilt causes the pelvis to be stuck in a forward position, leading to excessive arching in the low back when lying down. This excessive arch prevents the lower ribs from relaxing flat on the floor, often causing the person to feel space or tension in the lumbar region. Individuals with this posture often have lower ribs that flare up when they lie down, sometimes feeling like they are sticking out. The goal is to improve hip extension mechanics and open up space for that hip extension without compensating by engaging the low back. A foam roller placed underneath the upper thighs (proximal to the knee) while lying supine on a firm surface helps achieve a neutral pelvic position. The technique involves breathing in through the nose and out through the mouth while sinking into the position for about 10 slow breaths per side. If the low back still feels tension or arching, more elevation under the foam roller is needed to encourage a posterior pelvic tilt.

Context: This video explains the anatomical reason why some individuals cannot lay flat on their back with their lower back touching the ground, a common issue often described as hyper-lordotic posture. The presenter uses anatomical models, including a full skeleton and a separate pelvis, to illustrate how an anterior pelvic tilt—where the pelvis tips forward—forces the lumbar spine into an excessive arch, preventing the lower ribs from relaxing flat against the floor.

Detailed Analysis

The inability to lie flat with the low back touching the floor stems from an anterior pelvic tilt, meaning the pelvis is tipped excessively forward. This posture forces the lower back (lumbar spine) into an excessive arch, which is visually demonstrated using a skeleton model where the lower ribs flare up and do not settle flat. This excessive arching creates space between the lower back and the floor, and often leads to lower ribs flaring up when the person lies down. The solution focuses on improving hip extension mechanics to correct the pelvic position. The recommended technique involves finding a firm surface like a table or the floor. First, place a foam roller underneath the upper thighs, ensuring half the thigh is hanging off the edge of the table (or use a pillow for elevation if on the floor). The knees should be bent, and the feet aligned with the hips. While maintaining this position, the individual should actively point their chin towards the ceiling to relax the neck and ensure the low back feels flat and relaxed with no tension. Holding this for about 10 slow breaths per side allows the pelvis to passively tilt back slightly. If tension persists in the low back, more elevation under the foam roller is required. The goal is to achieve the hip extension movement without compensating by engaging the low back or dumping the pelvis forward. The exercise involves gently pushing down with the hamstring of the leg that is not moving to engage that muscle group without creating tension in the low back, thus training genuine hip extension.