If you're experiencing difficulty laying your lower back flat on the floor and can only achieve it by holding your legs up and leaning forward, there could be several reasons for this:
Muscle tightness: Tight muscles in your lower back, hamstrings, or hip flexors can limit your ability to lay your lower back flat on the floor. This tightness may be caused by various factors, such as poor posture, sedentary lifestyle, or lack of stretching.
Imbalanced muscles: Weak or imbalanced core muscles and lower back muscles can lead to difficulty in achieving certain positions. When the muscles supporting your lower back are weak, it can be challenging to maintain proper alignment.
Spinal issues: Certain spinal conditions, such as hyperlordosis (an excessive inward curve of the lower back), can make it difficult to lay your lower back flat on the floor.
Hip joint limitations: Restricted range of motion in the hip joint can also impact your ability to flatten your lower back on the floor.
Previous injuries: Past injuries or trauma to the lower back or hip area can create stiffness and reduce your ability to achieve certain positions comfortably.
Genetics: An individual's unique bone structure and body composition can play a role in how their lower back moves and functions.
If you are concerned about this issue, it is essential to consult with a healthcare professional or a qualified physical therapist. They can perform a thorough evaluation and provide personalized advice, exercises, and stretches to address any underlying issues contributing to your discomfort. They can also ensure that you are performing movements correctly and safely to prevent further strain or injury.
In the meantime, you may want to consider incorporating gentle stretching and strengthening exercises into your routine, focusing on the core, hamstrings, and hip flexors. However, always remember to proceed cautiously and avoid pushing yourself into positions that cause pain or discomfort.