Hyperlordosis, commonly called “swayback,” is an exaggerated inward curve of the lower back, or lumbar spine. This condition is a postural deviation that can lead to discomfort, strain, and an altered body appearance. Correcting this requires a focused approach that combines specific exercises and stretches with modifications to daily habits. This regimen aims to restore the natural alignment of the spine and pelvis by addressing the underlying muscular imbalances.
Identifying Hyperlordosis
Hyperlordosis is visibly characterized by an excessive arch in the lower back, causing the abdomen to protrude forward and the buttocks to stick out backward. This exaggerated “C” shape in the lumbar region is noticeable when viewed from the side. A simple self-assessment is the wall test: stand with your back against a wall, heels a few inches away. Your head, shoulder blades, and buttocks should touch the wall. Ideally, only enough space for a flat hand should exist between the wall and your lower back. If you can easily fit more than one hand or your forearm in the gap, it suggests an excessive lumbar curve.
Root Causes and Contributing Factors
The primary cause of hyperlordosis is a mechanical imbalance between opposing muscle groups surrounding the hips and pelvis. This imbalance occurs when some muscles are too tight and others are too weak. Specifically, the hip flexors and the lower back muscles (lumbar extensors) often become shortened and tight.
The abdominal muscles, particularly the core stabilizers, and the gluteal muscles become weak and lengthened. Tight hip flexors pull the pelvis into an anterior tilt, forcing the lumbar spine into an increased inward curve. Prolonged sitting contributes significantly, as it shortens the hip flexors while simultaneously deactivating the glutes and core muscles.
Targeted Exercise and Stretching Regimen
Correcting the excessive curve requires stretching the tight muscles and strengthening the weak muscles. Stretching releases the tension that pulls the pelvis out of alignment. The kneeling hip flexor stretch is highly effective: kneel on one knee, gently tuck the pelvis under, and shift the hips forward until a stretch is felt at the front of the back leg’s hip.
The knee-to-chest stretch is also beneficial. Lie on your back and pull one knee, then the other, and finally both knees toward your chest. This helps gently flex the lower spine and lengthen the tight lower back muscles. Hold these stretches for 30 seconds to a minute, ensuring slow and controlled movements.
The strengthening portion focuses on rebuilding stability in the core and glutes to counteract the anterior pelvic tilt. Pelvic tilts are foundational and performed lying on your back with bent knees and feet flat. Gently flatten your lower back against the floor by tightening your abdominal and gluteal muscles, rocking your pelvis backward, and holding briefly.
Glute bridges engage the weak hip extensors. Lie on your back with bent knees and lift your hips off the floor by squeezing the glutes, creating a straight line from shoulders to knees. The modified forearm plank strengthens the deep core muscles. Hold a plank position, focusing on drawing the navel toward the spine and avoiding any sagging or excessive arching.
Postural and Ergonomic Adjustments
Correcting hyperlordosis depends on maintaining proper spinal alignment throughout the day. When standing, consciously avoid locking your knees and slightly tuck your tailbone under. This small muscular adjustment, often called a posterior pelvic tilt, reduces the exaggerated lumbar arch and reinforces the strength gained from exercises.
For sitting, ensure your chair provides adequate lumbar support or use a rolled-up towel to maintain the spine’s natural curve. Sit with both feet flat on the floor and your hips slightly higher than your knees to discourage hip flexor tightness. When sleeping, avoid lying on your stomach, as this forces the lower back into hyperextension. Side sleepers should place a pillow between their knees to keep the spine neutral.
If pain increases, or if you experience neurological symptoms such as tingling, numbness, or weakness in the legs, consult a medical professional immediately. While many cases respond well to self-correction and physical therapy, a specialist can diagnose underlying conditions and provide a personalized plan, especially if the spinal curve is rigid and does not soften when bending forward.