How to Fix Hyperlordosis Arched Back

Hyperlordosis: Treatment, exercises, and diagnosis

Hyperlordosis or swayback are conditions that cause abnormal spinal curves on the lower back and the lumbar region. Although a mild curve can be typical, excessive spine curvatures can cause lower spine pain. Hyperlorosis is caused when the spine bend asymmetrically over stout buttocks and the back is excessively curled with C-shaped shapes. While lordosis represents the normal spine curvature in the inner ear hyperlordosis describes a curvature in the spine. Although some curvatures are typical, overextended can cause true source, true source pain.

Diagnosis It can be difficult to diagnose hyperlordosis, as there is a huge variation in natural lower spine curvature — which doctors call lumbar lordosis — throughout the population.

Hyperlordosis generally involves tight, tense muscles in the front of the body and weak muscles in the back.

How to Fix Hyperlordosis Arched Back

fix hyperlordosis arched back

There are many options available for people who want to fix hyperlordosis arch in their back. Some of them include stretching ( upper body ) and releasing the lower back ( lean forward ) , exercises such as Sit-ups, and chiropractic care. While these options are not for everyone, they can be helpful in some cases.

On the flip side, the hip flexors and erector spinae muscles (low back muscles) tend to be too tight, and will need to be stretched and released.

Stretching and releasing your lower back

Handsome man shows exercises using a foam roller Handsome man shows exercises using a foam roller for a myofascial release massage of trigger points. Massage of the lower back muscle. Isolated on white. stretching and releasing your lower back stock pictures, royalty-free photos & imagesSix Stretches to Help Alleviate Low Back Pain and Tightness | Pierce Chiropractic & Sports Injury Center

The first step in correcting hyperlordosis is to stretch and release your lower back muscles. The lats are the largest muscles in the back, and they tend to pull on the pelvis, exaggerating your low back arch. To stretch your lats, start by lying on your stomach and lifting your chest up from the floor. While holding this position, try to keep your back straight and engage your abdominal muscles. Repeat this exercise two or three times on each side of your back.

While sitting, standing, and walking, try to keep your back straight. A good way to do this is to perform self massage exercises around your back area with a tennis ball or massage ball. You can also target the erector spinae group by self-massaging this area.

The first step in correcting your hyperlordosis arched back is to find the point where you feel hyper extension. Once you find this point, you can focus on releasing your muscles. You can do this by sitting on a massage ball or lying on the floor. Try to stay in the position for at least a minute.

Stretching and releasing your lower back can fix hyperlordosis arched-back by strengthening the muscles in your lower back. If you have too much pain or tightness in your lower back, you should start stretching and releasing your back muscles as much as possible. This will help to draw your abdominal muscles in and tuck in your tail bone.

Another effective exercise to strengthen your abdominals is braced marching. To perform this exercise, lie on your back. Using your abdominal muscles, lift your buttocks off the floor. Alternate between arms and legs, and hold each position for 10 seconds. Repeat this exercise three or four times.

While stretching and releasing your lower back to correct hyperlordosis arched back may seem like a simple exercise, it is important to remember that it takes time. This means you should do these exercises three to four times a week. You may even want to add extra exercises to your routine.


Hyperlordosis is a postural abnormality of the spine. It causes your upper back to curve forward and your lower back to over arch. This abnormal spine curvature is a common symptom of a hunched back, but the good news is that hyperlordosis is treatable with exercises and lifestyle changes. Excessive spine curvature causes compression, which can lead to pain and joint degeneration. In addition to the hunched appearance, hyperlordosis can also cause pain and hunching in the upper back.

One of the best exercises to correct hyperlordosis is a series of sit-ups. Do not lift your hips during the exercises; instead, keep them in a neutral position. This exercise strengthens the muscles in your hips and helps them stay in the correct position.

Hyperlordosis is caused by sitting for a long time or standing for long periods of time. Overly contracted lumbar muscles keep the spine curled when you stand, so the abs need to be strengthened to maintain the straight spinal column. In addition, you may have overly stretched abs.

While sitting ups are an excellent exercise for correcting hyperlordosis, squats are also a great way to retrain the spine. The feet should be shoulder-width apart and pointed forward. When doing squats, try to tuck your tailbone underneath and use your core muscles to straighten your spine.

Hyperlordosis can be corrected after pregnancy or in some cases. The cause of hyperlordosis is not completely understood, but it can be fixed. Lifestyle changes can improve your posture and reduce pain. Maintaining a healthy weight, regular exercise, and frequent breaks from activities can all help.

You can also try modified sit-ups. Start by lying on your back with your knees bent and crossed, then roll your hips back and lift your shoulders and chest off the ground. Make sure you don’t overextend your neck. Hold for three to five seconds.

An effective exercise for arched back is the bridge pose. This requires you to stand with your feet shoulder width apart, then bend forward and reach out with one arm. You should feel a stretch on the side of your body where your buttocks are. Repeat for at least 15 reps.

Bend your knees parallel to the floor. Keep feet flat on the floor.

Chiropractic treatment

A chiropractor can fix hyperlordosis with specific exercises that strengthen the muscles in the back and re-align the vertebrae. The doctor can also prescribe anti-inflammatory medications for pain relief. Long-term treatment will depend on the cause of your arched back.

The cause of hyperlordosis may be something you don’t notice. It can be caused by sitting or standing with your back against a wall. Your legs should be shoulder-width apart. Ideally, you should be able to fit your hand in that space, and even two hands if you can. If you’re unable to do this, you probably have hyperlordosis.

To get rid of this problem, you should take advantage of various exercises and do them regularly. First, try a few stretches. These are great to loosen up tight muscles and improve posture. You can also use a tennis ball or a massage ball to massage the areas of your back.

Chiropractic treatment is an effective way to correct hyperlordosis. It is non-invasive and doesn’t require surgery. Chiropractic practitioners are trained to diagnose and treat a wide range of musculoskeletal conditions. Chiropractors can also provide postural adjustments to help the spine align properly. By realigning the spine, a chiropractor can help you perform more activities with less pain and discomfort. This treatment also helps strengthen weak core muscles and improve posture.

While an arch in the lower back is normal, excessive back arching is a sign of hyperlordosis. It can be caused by sitting too much or by bad posture. Most back problems can be reversed with stretches and strengthening exercises. So, go ahead and fix hyperlordosis and improve your posture.

If you’re experiencing pain from hyperlordosis or hypolordosis, you should seek treatment as soon as possible. The arched back condition can lead to other health problems if you don’t get treatment. For some people, it may not even warrant a visit to a doctor, but if it isn’t, chiropractic treatment can be an effective remedy.

Chiropractic treatment will help restore normal back curvature in an arched back by gently adjusting the vertebrae. This will reduce inflammation in the back and improve the nervous system. Moreover, the chiropractor will also offer exercises to strengthen back muscles and restore proper posture.

Posture: Correct the Exaggerated Arch in Your Lower Back with these Easy Posture Exercises

Do people want better posture? It is possible to fix an exaggerated curve on your back by exercising. What causes pain? Probably because you have bigger spines. The following exercises are aimed at increasing your lower back position and strengthening your back. There’s also a few advanced activities that you can take when mastering basic things. How should I correct my lower back? It’s normal to feel lordosis on the back or neck.

Tell me the best way to diagnose hyperlordosis?

The diagnosis of hyperlordisis can be quite straightforward. Hyperlordosis has a range of manifestations. The longer the back arch is, the easier hyperlordonisis becomes obvious. The results can be easily verified by looking at the side profile in the mirror or by looking at photos. If you are a hyperlordosis patient you may need an examination by sitting down or sitting in the back against a wall. Both legs should lie flat and shoulders should be at an angle on both sides. With your back relaxed, put your hand between your back and wall / floors and place. Your hand width must fit in that space.

Address flared Ribs

Rib Flare | Pectus ClinicFix Uneven Rib Flare with One Quick Exercise - YouTube

Flared Ribs are where the upper portion of the rib cage is pushed back. In people with a severe condition such as hyperlordopathy or flaring ribs a proper rib alignment will reduce arch of lower back. For details on exercise for fattened ribs click here. Standing: Your pelvic bone must directly enter your stomach. It allows the lumbar spine to remain stable. Tell me the correct way to position the torso in your body! Imagine light shooting into our chests. Most people’s lights point either in an upward or downward direction. Ensure that the horizontal light is kept.

Corrective Exercises and Stretches to Correct Hyperlordosis

The findings showed how the muscles in the lower back can be strengthened and decreased as the lower back stretches. Participants were given 30 days to complete a 90 m workout. There are 8 strengthening exercises that target the muscles that support spine alignment. By the conclusion the results showed improved lumbar strength and flexibility and reduced back pain. We can discuss the exercises included with the pelvis stability workout and how to get there. Each exercise will test your muscle which stabilizes your spine and maintains its straightness.

How Can I Fix An Arched Back?

For fixing an arched back, there are various exercise methods depending on age and fitness. Your physician may refer you for physiotherapy. These exercises are available in an online format and they help with posture. Yoga or chair yoga are also an excellent option. Developing a routine that will work is essential. In some cases doctors will prescribe an optimum diet plan. It might include yoga and stretching for strengthening and improving your posture. Under it are exercises for fixing a raised back.

Exercise 1 For Arched Back | Sit-Ups

Place it on flat surface with your back to earth. Bending knee parallel to floor. Keep feet bare. Put your arms around your shoulders, and elevate your body towards the hips. Lower yourself to the ground quickly. Continue to strengthen abdominal muscles.

Hold this position for 5 seconds and return slowly to the starting position laying flat on the floor.

Exercise 2 For Arched Back | The Superman

Exercise Tutorial - Superman - YouTube

Set it up flat on a flat ground. Bring your hands up to your waist. Keep your legs up. Continue in these postures for a few minutes (expand the practice). Re-launch. Repeat of the exercises will strengthen your back.

Exercise 3 For Arched Back | Opposite Arm And Leg Raises

How to do a Quadruped Opposite Arm/Leg Raise - YouTube

Kneeling with palms down and knees on top of each other. Keep your hands on your shoulders while your hips on your knees. Similarly lift an arm across the back and the floor. Repetition.

Exercise 4 For Arched Back | Squats

What Happens To Your Body When You Squat 100 Times Every Day - YouTube

Stand at least two inches apart. Place your back on the chair and keep your thigh parallel with the wall. Reduce the bottom down below your knees to keep it straight. Keep your hands down. Recharge yourself then go. Repeat.

Exercise 5 For Arched Back | Reverse Plank


Bring yourself up to 45 degrees. Take the time to listen. Your arms may extend inward from the palm or raised at the elbow. Look in the sky and strengthen your upper back, stomach muscles and abdominal muscles. Slow down then repeat for strengthening the back and abdomen muscles.

Exercise 6 For Arched Back | Regular Planks

How To: Plank - YouTube

Then, it is easy to do the elbow and arm extension. Keep the hands at the shoulder level for a long time. Please place your legs at shoulder distance apart. Keep your head upright. Keep your plank on the floor for about as long as it will take.

Why is an Arched Back (Hyperlordosis) Problem?

In skeletal conditions the spine cannot be extended due to a high curve, and this causes compression of the muscle tissue in the spine as well as the bones. As your body changes its position and posture, it creates more discomfort and increases the chances that your spinal system is damaged or deficient. Hyperlordosis is usually caused by lifting your upper back and counteracting the exaggerated spine shape. Poor posture can also cause headaches. Hyperlordosis has cascaded effects.

How can I fix Hyperlordosis?

Luckily hyperlordosis can be prevented and reversed. It is often created due to lifestyle changes that can be modified. Weight loss and daily exercise can help improve posture and relieve low back pain. Whenever you feel the impact of high heels or prolonged sitting, take regular breaks so the muscle can not be stuck for longer periods of time in any position. A solitary activity that can improve spinal alignment can also be beneficial in the long term.

Anterior pelvic tilt

Fix "Anterior Pelvic Tilt" in 10 Minutes/Day (Daily Exercise Routine) - YouTube

It has also been found that a posterior pelvic twist contributes to the anterior pelvis. Additionally increasing glute strength helps to correct an anterior pelvic tilt that often arises when hyper-lordorsis occurs. These are some of the major problems addressed by this article. If correction exercise isn’t effective in alleviating symptoms like hyperlorosis, you should consult your doctor immediately.

Tight psoas (hip flexors)

How to Fix a Tight Psoas Muscle in 30 SECONDS - YouTube

The Psoas muscles are hips which attach back behind your back and attach around the pelvic area. When the tightness increases, the muscles pull on to your lower back, making your upper back arch. The increase in hip length in hips will help reduce back strain.

The Psoas is a hip flexor muscle that attaches behind your lower spine and attaches somewhere around the front of the pelvis.

Tight latissimus dorsi (lats)

Latissimus Dorsi Muscle Length Test (Tight Lats?) - YouTube

Since these muscles run from your back to your back they are strained which causes a curved arch on your back if you tighten. Stretching your legs helps you to restore normal shape of spine.

Weak Abs/Core

How To Fix Your Weak Abs (NO BULLSH*T!) - YouTube

Strengthen your abs to restore your abs stretched by hyperlordosis. A strengthened core can lower the back of your pelvis and lower your pelvis.

Hyperlordosis (Arched Back) Diagnosis

Hyperlordosis is caused by structural issues in the spine which need physiotherapy. A doctor may first prescribe a drug that relieves pain and inflammation. The treatment varies depending upon what causes the arched backs. Hyperlordosis is difficult to identify due to the abnormal curve of the lower spine in the lumbar spine affecting a large portion of individuals. X-ray imaging is sometimes used to measure spine curvature.


The muscle tension involved in the increase in upper back pain is needed. instruction of the child’s posture. A) Side stretching (muscles Quadratus Lumborum, latississima dorsi). Instructions for further stretching: Quadratus Lumborum stretching. B) Hip Flexing Stretching Instructions: D) Lower back flexion (This stretch relieves your lower back tension) Instruction: For more exercises such as these: Spinal Reflex.

Core Strengthening Exercise

The exercise involves engaging the abdominal wall to help stabilize your lower back. These exercises can be useful in dealing with hyperlordosis. I’ve included three variations of the Dead Bug exercises to try. Notification. C) Legs dropped (bent legs) Instructions: B) Legs drop. Instructions. Alternate arms or legs. Instruction: More basic exercises can be found here: core activation exercises.

Strengthen the Glutes

Lower body muscles tend to overactivate and extend lower backs to compensate for weak glutes. Here are three glut exercises to avoid the urge on abdominals to exercise properly. Stand back instruction. A) 3 pt knee kicks. Instructions: Bridge instruction: More exercises for the glutes are shown below: Activation exercises for the glut.

Learn to breathe

Your respiration is crucial when it comes to your spine posture. Is this hyperlordosis related in some way? VERY MANY!! The following breathing exercises encourage the involvement of the main breathing muscles by lowering the positions of the ribs. Eventually a decrease in the ribs is expected. Diaphragm activation instruction.

Strengthening Exercises to Fix Hyperlordosis

We will start by strengthening the weaker muscle. Initially this focus was to strengthen core competencies. Squats help strengthen the glutes and reverse pelvic forward movement.


Simple sit-ups are good for retraining your spine and correcting hyperlordosis, if they are properly done. It helps to strengthen and correct your abdominals and lower pelvic tilt. The form is to tighten your abdominal muscles and lift up your shoulders and slowly lower them back down using traction and pulling on your abs.


Superman helps to strengthen your backbone and helps to strengthen core strength. Similar to sit-ups, machines must perform correctly in balancing for optimum benefit.

Release the tight muscles

The muscles that contribute towards a more pronounced curved arch need to be released.

Control your spine

The most hyper extension in the lumbar spinal column must happen at the point of hyper extension.

Can you correct an arched back?

Excess arching on backs can be attributed to poor posture, excessive sitting and others. You can often correct the damage and pain by completing routine stretching exercises. American Orthopedic Society. In the U.S. 2019).

How do you straighten Hyperlordosis?

Having an acute postural hyperlordosus is important to correct… How do I choose the right position? … Kneel back stretching. … Stretching between hips. ” ” Pelvis flexion exercises. The first one was a ‘”” Planks.

Is Hyperlordosis reversible?

Hyperlordosis occurs when you have a spine that is curved over the spine. It’s known as swooping or saddleback. Hyperlordosis can occur at any age. This is reversible.

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