How to Fix Sway Back Posture: A Comprehensive Guide

May 23, 2023

How to Fix Sway Back Posture: A Comprehensive Guide


Having good posture is essential for maintaining a healthy and strong body. However, many people suffer from sway back posture, also known as lordosis, which is characterized by an exaggerated curve in the lower back. This can lead to various issues, including lower back pain, muscle imbalances, and reduced flexibility. In this article, we will explore the causes of sway back posture and provide effective strategies to correct it.

Table of Contents

  1. Understanding Sway Back Posture

    • Definition and Symptoms

    • Causes of Sway Back Posture

  2. Assessing Your Posture

    • Identifying Sway Back Posture

    • Seeking Professional Help

  3. Correcting Sway Back Posture

    • Strengthening Core Muscles

    • Stretching Tight Muscles

    • Improving Hip Flexibility

    • Practicing Proper Sitting and Standing Posture

  4. Additional Tips for Posture Improvement

    • Maintaining a Healthy Weight

    • Using Supportive Furniture and Equipment

    • Regular Exercise and Physical Activity

  5. Conclusion

  6. FAQs

Understanding Sway Back Posture

Definition and Symptoms

Sway back posture, or lordosis, refers to an excessive inward curvature of the lower back. This causes the pelvis to tilt forward, pushing the abdomen and buttocks outward. Individuals with sway back posture often have an exaggerated arch in their lower back, making it difficult to maintain a neutral spine alignment. Some common symptoms associated with sway back posture include:

  • Lower back pain

  • Tightness in hip flexors

  • Weakness in abdominal muscles

  • Poor balance and stability

  • Limited range of motion in the spine

Causes of Sway Back Posture

Sway back posture can develop due to various factors, including:

  1. Muscle imbalances: Weak abdominal muscles and tight hip flexors can contribute to an excessive curve in the lower back.

  2. Sedentary lifestyle: Prolonged sitting and inactivity can weaken the core muscles and lead to postural imbalances.

  3. Pregnancy: The additional weight and hormonal changes during pregnancy can cause temporary sway back posture.

  4. Genetic predisposition: Some individuals may have a natural tendency to develop sway back posture due to their genetic makeup.

  5. Poor ergonomics: Incorrect sitting or standing posture, such as slouching or leaning backward, can contribute to the development of sway back posture.

Assessing Your Posture

To effectively correct sway back posture, it is crucial to first assess your current posture and determine the extent of the imbalance. Here are some steps to help you evaluate your posture:

  1. Stand in front of a mirror with your feet shoulder-width apart.

  2. Observe your spine from the side. Look for excessive curvature in the lower back.

  3. Pay attention to the alignment of your shoulders, hips, and head. Are they properly aligned?

  4. Consider seeking professional help from a physical therapist or a qualified healthcare provider for a comprehensive assessment.

Correcting Sway Back Posture

Strengthening Core Muscles

One of the key strategies for correcting sway back posture is strengthening the core muscles, particularly the abdominal and back muscles. Here are some exercises you can find in PostureFix:

  1. Plank

    • Instructions: Start by assuming a push-up position with your elbows resting on the ground. Keep your body in a straight line from head to toe. Hold this position for 30 seconds to 1 minute, gradually increasing the duration as you build strength.

    • Benefits: Planks engage the deep core muscles and help stabilize the spine.

  2. Bird Dog

    • Instructions: Begin on all fours with your hands under your shoulders and knees under your hips. Extend one arm forward and the opposite leg backward while maintaining a neutral spine. Hold for a few seconds, then switch sides.

    • Benefits: Bird dog exercise strengthens the core muscles and improves stability.

Stretching Tight Muscles

In addition to strengthening the core muscles, it is essential to stretch the tight muscles that contribute to sway back posture. Focus on the following stretches:

  1. Hip Flexor Stretch

    • Instructions: Kneel on one knee and step the opposite foot forward. Keeping your back straight, gently press your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds, then switch sides.

    • Benefits: This stretch helps alleviate tightness in the hip flexors, which can contribute to sway back posture.

  2. Cat-Camel Stretch

    • Instructions: Start on your hands and knees with your back in a neutral position. Slowly round your back upward, like a cat, and then lower it down, arching your back like a camel. Repeat this movement for 10-15 repetitions.

    • Benefits: The cat-camel stretch improves mobility in the spine and helps correct postural imbalances.

Improving Hip Flexibility

Tight hip flexors can exacerbate sway back posture. To improve hip flexibility, incorporate the following exercises:

  1. Hip Flexor Lunge

    • Instructions: Step one foot forward into a lunge position, ensuring your knee is directly above your ankle. Gently press your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds, then switch sides.

    • Benefits: This exercise stretches the hip flexors and helps restore proper pelvic alignment.

  2. Butterfly Stretch

    • Instructions: Sit on the floor with the soles of your feet together, allowing your knees to fall out to the sides. Hold onto your ankles and gently press your knees toward the floor. Hold the stretch for 30 seconds.

    • Benefits: The butterfly stretch targets the hip muscles and improves flexibility.

Practicing Proper Sitting and Standing Posture

Maintaining correct posture throughout the day is crucial for correcting sway back posture. Follow these tips:

  1. When sitting:

    • Sit with your feet flat on the floor and your knees at a 90-degree angle.

    • Keep your back straight and shoulders relaxed.

    • Use a supportive chair and consider using a lumbar roll for additional support.

  2. When standing:

    • Stand with your feet shoulder-width apart.

    • Engage your core muscles and avoid arching your lower back.

    • Imagine a string pulling the top of your head upward, keeping your spine aligned.

Additional Tips for Posture Improvement

In addition to the exercises and stretches mentioned above, here are some additional tips to help improve your posture:

  1. Maintaining a Healthy Weight

    • Excess weight can put additional strain on your spine and exacerbate postural imbalances. Maintain a healthy weight through a balanced diet and regular exercise.

  2. Using Supportive Furniture and Equipment

    • Invest in ergonomic chairs, supportive mattresses, and pillows that promote proper alignment and provide adequate support for your spine.

  3. Regular Exercise and Physical Activity

    • Engage in regular physical activity to strengthen your muscles and improve overall posture. Incorporate activities such as walking, swimming, or yoga into your routine.

    • Using a tool like PostureFix can help take the guess work out of what exercises can help improve your posture.


Sway back posture can cause discomfort and affect your overall well-being. By following the strategies outlined in this article, including strengthening core muscles, stretching tight muscles, improving hip flexibility, and practicing proper sitting and standing posture, you can gradually correct sway back posture and improve your overall posture and spinal alignment.

Remember, consistency and patience are key when it comes to posture correction. Stay committed to the exercises and stretches, and don't hesitate to seek professional guidance if needed.


  1. Q: Can wearing a posture brace help fix sway back posture?

    • A: While posture braces can provide temporary support, they should not be relied upon as the sole solution for fixing sway back posture. Incorporating exercises, stretches, and maintaining proper posture throughout the day are essential for long-term improvement.

  2. Q: How long does it take to correct sway back posture?

    • A: The time required to correct sway back posture varies from person to person. Consistent practice of exercises and stretches, along with proper posture habits, can lead to noticeable improvements over several weeks to months.

  3. Q: Are there any specific exercises to avoid with sway back posture?

    • A: It is generally recommended to avoid exercises that put excessive strain on the lower back, such as heavy deadlifts or full sit-ups. Focus on exercises that strengthen the core muscles while maintaining proper spinal alignment.

  4. Q: Can yoga help correct sway back posture?

    • A: Yes, yoga can be beneficial for improving posture, including sway back posture. Yoga poses that focus on core strength, spinal alignment, and hip flexibility can help correct imbalances and promote better posture.

Interested in trying out PostureFix to help with your posture? We offer a 3-day free trial.