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

By Dr Ken Nakamura+

Hyperlordosis Posture-Excessive Low Back Curve: Toronto Downtown Chiropractor

Wouldn’t you like to have good posture? If you want to correct the exaggerated curve in your back, you can do that with exercise.


Do you suffer from lower back pain? It’s likely because you have a larger than normal arch in your spine.


In this article, I reveal the basic exercises to correct your increased lower back posture. I’ve added some advanced exercises you can do after you’ve mastered the basics.

Posture Correct An Excessive Low Back Curve

Posture: Correct An Excessive Low Back Curve


Your lower back and your neck both curve forward, the curve is called a lordosis. It is normal posture to have a lordosis in your neck and lower back.


While surfing the net, I’ve noticed a lot of incorrect information out there on posture. Many web sites are giving out the wrong information and it seems like there are many copies of this same wrong information on many other websites.

See Also: 4 Upper Back Exercises To Improve Posture 


As a practicing Chiropractor, I’d like to make sure you have correct information as you research posture.


When your lordosis has more of a curve than average, it’s called hyperlordosis. Hyper means excessive, as in a hyperactive child. So, the term, hyperlordosis means excessive lordosis in your posture.


The picture above shows a woman with hyperlordosis of the lower back, with no lordosis of the neck. “Hypo” means less of or deficient so she is hypolordotic.



You may have hyperlordotic posture, which is not causing you any pain. That’s great but take measures to correct the problem now. You are at higher risk of developing osteoarthritis in your joints and in the discs of your lower spine.


See Also: Advanced Posture Exercises For Your Rounde Upper Back


Furthermore, if you take action now, you can make your butt look smaller. I am not actually making your butt smaller. I’m just making your butt look smaller by teaching you the exercises that will put your pelvis in the proper position. The exercises will decrease your lordosis. Same butt – different look.

Hyperlordosis Posture is caused by:


A:  Tight muscles


  • Your low back muscles run on either side of the spine, they are called the erector spinae.
  • Your hip flexor muscle is called the psoas


B:  Weak Muscles:


  • Your gluteus maximus muscle gives your butt its shape.
  • Your abdominal muscles. Namely, the rectus abdominus are the six-pack muscles that everyone wants to have. It’s just that for most of us (like me) those muscles are hidden in fat.


The problem with the hyperlordosis posture is there is an imbalance between muscles. Some muscles are too tight and pull hard in one direction and others are too weak and don’t pull enough, these imbalances increase the curve in your spine.


How Do You Fix Your Posture Then?


First, Stretch the Tight Muscles Then Strengthen the Weak Muscles.

A: Arch Your Lower Back Like The Cat Pose in Yoga – Stretch your low back erector spinae (low back muscles).


  • Get on all fours with your hands under your shoulders, your knees under your hips.
  • Arch your upper back and lower back like a cat does when it’s scared.
  • Hold for 30 seconds – do 3 sets.
  • If you have a disc problem, or it hurts to arch and flex your back, this exercise is not for you.

A: Child Pose: Second stretch for your low back erector spinae (low back muscles).

  • Get on your hands and knees.
  • Sit back onto your heels with your arms reaching out as far as they will go.
  • Your head is looking down – neck down.
  • Hold for 30 seconds – do 3 sets.

A: Lunge Pose: You need to stretch the hip flexor muscles (psoas muscles)

  • Get down on your knees.
  • Put one leg forward with the knee bent to 90 degrees.
  • Other leg is back with the knee very slightly bent resting on the floor.
  • You should feel the stretch in the front part of your hip.
  • Hold for 30 seconds and do 3 sets.

Second, strengthen your gluteus maximus (your butt shaping muscle) and abs (your rectus abdominis muscles or six pack muscles)

I will give you two exercises to strengthen your gluteus maximus. The squat and the single leg squat.

B:      The Chair Squat To Strengthen Your Gluteus Maximus

How to Improve Posture-Chair Squats: Toronto Chiropractic Clinic

  • Stand with your back to the chair.
  • Your feet should be a shoulder width apart with your feet turned out slightly
  • Make sure to not arch your lower back when lowering yourself down to the chair.
  • Touch the chair and come right back up 10X – do 3 sets.

B:    Single Leg Squat To Improve Your Posture. When you can do three sets of the chair squats easily, try single leg squats. 

  • Always stand near a wall so, you can support yourself if you lose your balance.
  • Stand on one leg.
  • Stick out your butt as much as you can while bringing your other leg back, dragging it on the floor to keep balance.
  • Go as far as you can with the back leg.
  • Don’t let your knee go forward past the big toe
  • Do 3 sets of 10.

Strengthen Your Abs To Help Your Posture

B: Front Planks strengthen your abs without putting dangerous pressure on your discs like crunches and sit-ups do.

  • Lie face down.
  • Toes together and your arms shoulder width apart.
  • Hold this position without raising your butt too high
  • Your body should form a straight line. Look in the mirror.
  • Hold for up to 1 minute at a time. – do the exercise 3 times.

B: Advanced Abs Strengthening To Help Your Posture

Advanced Planks: Correct your excessive low back arch posture

  • Get a basketball or medicine ball.
  • Get in the front plank position.
  • Balance with your forearms on your medicine ball/basketball.
  • Pull your arms in toward you while balancing on the ball.


Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section. 





Dr Ken Nakamura

705 Responses to Posture: Correct the Exaggerated Arch in Your Lower Back with these Easy Posture Exercises
  • dylan says:
    January 7, 2019 at 4:36 am

    doctor I’m 13 and my back arches and hurts sometimes can I still play football?

    • Dr Ken Nakamura says:
      January 13, 2019 at 6:43 pm

      Thanks for your question Dylan. I am assuming you are from the USA based on your IP and that you mean American football and not soccer. There is always a chance that you can hurt yourself or someone will hurt you with American football. Other players sometimes want to hurt you.

      I think your main question though centres around if playing American football combined with your posture and your back hurting will cause you damage to your lower back. The answer is there is always a chance. Most people in your situation aren’t going to damage their backs permanently. If you straighten out your lower back more, your risk of injury will decrease. So doing the exercises will help.

      Linebackers often get hit from the front and get their spine extended. Meaning linebackers bend their spine backwards often. A common injury is a fracture of L5 the bottom vertebrae in your spine called spondylolisthesis. This injury happens after repeated extension in youth. For some people, it’s not painful, while for others it is painful. It’s usually painful when the injury is due to a big hit with a lot of extension to the spine while the repeated small extensions are usually not painful. This is my experience anyways.

      That’s my opinion and not a recommendation. If you have any more questions this chiropractor will do his best to give you a good answer.

  • areeba says:
    March 17, 2018 at 6:25 pm

    hi, my younger sister is diagnosed with lumbar lordosis she has severe lower back pain specially during menstraution but now it become permanent. she walk by placing hand on back. her weight is also losed 2 kgs. Every arthopaed physician prescribed high potency pain kilers only. kindly tell me to whom consultant should she consult how can she get rid off this pain.

    • Dr Ken Nakamura says:
      March 29, 2018 at 11:50 pm

      Thanks for your question Areeba. It’s not likely that posture alone is the cause of her hyperlordosis. If it is then the exercises should help her. The above is an opinion and not a recommendation.

      Hope that helps your sister’s lumbar lordosis.

  • Light1729 says:
    January 15, 2018 at 5:10 pm

    Whenever I lie on ground my lower back touches the ground and when I try to get up, it hurts, what should I do?

  • Jordan says:
    January 12, 2018 at 12:17 am

    Hi Dr, I stumbled across your page and found it interesting and it may relate to me issue. I have have lower to mid back pain for 2 years now. Have gone through MRI’s, X-rays, Doctors, you name it. And nothing is seriously wrong. My lower back is quite curved I have noticed and have also been told by other people. My underwear line falls lower on the front then the back of me which proves this. From your opinion, do you think these routine will help?

    • Dr Ken Nakamura says:
      January 24, 2018 at 6:58 am

      Thanks for your question Jordan. The exercises should help but of course are not guaranteed.

      Hope that helps your posture. The above is an opinion and not a recommendation.

  • Charlotte says:
    December 21, 2017 at 8:42 am

    I have a slight lower back curve, also known as scoliosis will this help to straighten that? If not is there any exercises you could recommend that will help my scoliosis? My posture is awful. My shoulders are very forward if that makes sense, and I have a lower back arch too, thanks.

    • Dr Ken Nakamura says:
      December 22, 2017 at 8:36 am

      Thanks for your question Charlotte. First, it’s normal to have a lower back arch. While you may have postural problems you are stressing about some things that are normal. As for your scoliosis, I find that many people have no pains with this. While it may cause cosmetic issues there are no health problems for many people unless the curves are more severe. At 40-45 degrees the curves can compromise heart and lung function. Unfortunately, these exercises and all exercises that I am aware of do not fix scoliosis, unless it’s a temporary pain related scoliosis. These exercises can decrease lower back arch if it is too exaggerated but you should check with your medical doctor to see if it actually is too much. If the arch is exaggerated then you should do the exercises.

      Hope that helps your posture. The above is an opinion and not a recommendation.

  • Hilary Wardell says:
    December 9, 2017 at 3:53 am

    My 10 year old daughter has quite a curved spine. She’s a swimmer so has very strong abs and glutes already (can plank for 6+mins. Pelvis seems to tilt forward when she stands coaches have said she needs to fix it. She’s slightly hyper mobile. Will the stretching exercises the first few in your article do the trick or should she do something else

    • Dr Ken Nakamura says:
      December 10, 2017 at 6:17 am

      Thanks for your question Hilary. I would have her doing all the exercises. That’s my opinion. Hope that helps her posture.

  • Jericca says:
    December 7, 2017 at 7:57 pm

    Hi Dr Ken,
    What if your promblem was the opposite? I have a curved in tailbone (I’m always tucking it in without noticing) and same goes for my shoulders- always curved forward towards my chest. I notice it really bad when I sleep. Will these exercises still help?


  • Akashdhoundhiyal says:
    November 28, 2017 at 12:39 am

    I fell too shamed ..please tell me sir i am in big ..problem…because of that reason. Sirr how can i improvement my lordosis?i tell too shamed wheni stand in front of anyone

    • Dr Ken Nakamura says:
      November 29, 2017 at 12:04 am

      Thanks for your question Akash. It sounds like you have a body image issue more than a postural problem. If you want to help your posture you should simply do the exercises. If you want to fix your body image you need to talk to a counsellor.

      Hope that helps your posture. The above is an opinion and not a recommendation.

  • Reny Luis says:
    November 24, 2017 at 5:20 pm

    Hello Doctor, My mother in law’s upper back shoulder on the right side and Our family doctor advised that she has to do exercise for getting the relief. I search and found this article very helpful to me. Thank you for sharing the nice post.

  • Rahul says:
    November 18, 2017 at 3:21 pm

    Thanks for the reply doctor!I never did any sort of exercises.I’m really worried doctor as I’m an athlete!#many sleepless nights! Plz say me all those exercises I should do to straighten my spine and all those exercises to increase my height,6-10cms more!

    • Dr Ken Nakamura says:
      November 20, 2017 at 6:26 am

      Rahul the exercises will not do that. I cannot help you as your expectations are not realistic and you don’t taken into account what I said. That’s my opinion.

  • Rahul says:
    November 16, 2017 at 4:53 pm

    Hi doctor!!I’m 19yo,whenever I lie down on the floor without any pillows,straight,my lower back never touches the ground. I’m even into athletics and I’m 5.7;N I really want to grow my height!!!
    Can this be fixed,what to b done and can i increase my height.
    Please reply.

    • Dr Ken Nakamura says:
      November 16, 2017 at 11:19 pm

      Thanks for your question Rahul. First, the exercises are not intended to increase your height. That is a side effect of doing the exercises. Your height does increase as you are getting a straighter spine. However, the height increase can be 1-2 cm. It might be no change if your spine is too stiff and uncorrectable.

      Hope that helps your posture.

  • Riy says:
    November 6, 2017 at 3:12 am

    Thank you so much for these great tips! I realize I have some abdominal and glute muscles to build, but whenever I do squats or planks, I feel my quads and lower back muscles take over, respectively. How can I tweak these exercises in order to make sure my abdominal and glutes are doing the work?

    Thank you!

    • Lirgo says:
      November 6, 2017 at 9:15 am

      I’m no expert, if this happens, then I’m pretty sure since you’ve been sitting so much, you’re glutes have become inactive, and your quads have taken over as main stabilizer. Try chair kicks. Stand straight, feet close together but not touching, and hold on to the back of a chair. Take one leg, and kick it back, squeezing your glutes. Hold the squeeze for one second, then put your foot back, then repeat. Do 20 on each leg. At first your glutes may not feel much, but after 20 on each, your glutes will be awakened!

      • Dr Ken Nakamura says:
        November 8, 2017 at 8:36 am

        Thanks for your input about posture and glut strengthening.

    • Dr Ken Nakamura says:
      November 8, 2017 at 8:56 am

      Thanks for your question Riy. There is a difference between activation and strengthening. If you simply want strengthening than you simply need can do what Lirgo has said. If you want activation then you need these exercises.

      Hope that helps your posture.

  • Robbie says:
    September 16, 2017 at 5:13 pm

    I don’t understand the sitting down one.. how do you sit down without arching your back inwards? do you really have to do the sitting down one?

  • Jackson Lu says:
    September 16, 2017 at 12:13 pm

    First off, I just want to say that I view the people who are asking for your email to personally help them with their posture issues somewhat insensible. You are very charitable for sharing this with us and I am thankful.

    When I do these exercises, can I rotate the exercises in between reps? What I mean is do a rep of the plank, and then do a rep of child pose since it takes me about 30 seconds to rest my core before doing another plank. These two specific exercises feel complemented to if that matters. I would like to get these done as time efficiently as possible while not detracting away progress. What’s your opinion on this?

    • Dr Ken Nakamura says:
      September 21, 2017 at 9:05 am

      Thanks for your question Lu. You can certainly rotate the exercises to make them time efficient. Hope that helps your posture.

  • Abby says:
    September 13, 2017 at 11:32 pm

    Reading this article and seeing your feedback on comments has given me much hope!
    I started having mild back pains about 3 months into my pregnancy last year. Each time I complained to my doctor, he brushed it off as a normal result of the pregnancy. It’s been 9 months since I had my baby, and the pain in my lower back has increased. I started seeing a physiotherapist about 4 weeks ago and it hasn’t helped much. The pain has all along been in my right lower back but about two weeks ago, I started having mild pains in my upper spine as well though it’s been on and off. My dad recently had a disc replacement surgery due to severe back pains, and my aunt and uncle also have similar pains. My late grandmum also had it so it seems it’s hereditary.
    I was made to do a xray and the results said I had pronounced lumbar lordosis with low left convexity scoliosis. will consistency in these exercises help resolve the pains without need for surgery?

    • Dr Ken Nakamura says:
      September 15, 2017 at 7:06 am

      Thanks for your question Abby. From what you have told me these exercises here will likely help you. While you don’t likely have stenosis the exercises are likely helpful in your case although not guaranteed. You should start off with the knee to chest exercises in the first picture of the link with the woman lying on her back with her knees to her chest.

      Hope that helps your lower back pain. If you have any more questions from this downtown Toronto chiropractor I would be happy to answer them.

      • Abby says:
        September 18, 2017 at 9:41 pm

        Thank you! I’ll check them out.

  • Will M says:
    September 9, 2017 at 3:51 pm

    Hi Dr.
    I’m having some problem well related to this. I have tenderness in the entire upper curve of my left glut (off and on for 3 years now). I stretch my hipflexors enough. After some research I noticed a lot of talk about over arched lower backs and how it relates to sciatica and back pain. The soreness becomes a lot more accented after I work out. I have noticed that the only way to not feel pain during and after a work out is to basically force the curve in my lower back to become straight by contracting what feels like the upper two abs of what would be the six pack. I have been doing this pretty much constantly for 3 days now. it is helping a lot but is a bit uncomfortable. I do this when I work out as well, when I do squats and other moves I notice new muscles working as compared to what I felt before(Almost like I had been cheating in my form all these years.) My question is: Is it ok to do this? or might it lead to other imbalances later? The pain goes away if I stop working out, but that isn’t an option I want to consider just yet. I want to continue to workout and make this dull annoying pain go away.

    • Dr Ken Nakamura says:
      September 10, 2017 at 8:06 pm

      Thanks for your question Will. I like the detail you put in the question. I can give you a better answer as you put much more detail and thought into your question and describe what makes you better. You can do knee to chest exercises 10 times in one set. You should try 6 to 8 sets a day. However, if you have a disc herniation that is going out backwards you will get worse.

      Hope that helps your pain and your posture. The above is an opinion and not a recommendation.

  • Michelle Asmussen says:
    August 29, 2017 at 10:06 pm

    Hello Dr Ken
    I have hyperlordosis where my stomach protrudes scoliosis curving to the right mild lateral steniosis and merelgia parathesia in both legs and disc problems L2 to l4 is there any combined exercises I can do for these as I had a total hysterectomy 2 years ago and am trying to exercise by swimming yoga and exercise bike to get my core strength back also

    Kind regards

    • Dr Ken Nakamura says:
      September 5, 2017 at 7:49 am

      Thanks for your question Michelle. You should try these exercises in this article Michelle.

      Hope that helps your posture.

      • Michelle Asmussen says:
        September 7, 2017 at 9:17 pm

        Many thanks for your reply

  • Daniel says:
    August 21, 2017 at 1:24 pm

    Dr Ken,
    Just 2 days into exercising this already made a huge difference in my sleeping posture, resulting in much less pain in the morning. Thank you so much for sharing your expert knowledge here. God bless you.

    • Dr Ken Nakamura says:
      September 5, 2017 at 6:16 am

      You are welcome, Daniel. Glad you found the exercises helpful.

  • sam says:
    August 18, 2017 at 7:42 pm

    hello how long will it take for me to notice a difference?

    • Dr Ken Nakamura says:
      August 20, 2017 at 10:11 pm

      Thanks for your question Sam. It depends on….
      1. If you do the exercises correctly. Do them incorrectly and they won’t help.
      2. How often you do the exercises. Not enough and they won’t help.
      3. How persistent you do the exercises. eg. do them for a week will and the exercises won’t do anything.
      4. Doing other exercises that you think help or you read about might counteract the exercises here.

      So the answer is, it depends on the above. If you do everything right it can take a few months to a year. The above is an opinion and not a recommendation.
      If you any more questions for this downtown Toronto chiropractor I will do my best to help.

  • Jacob Bolivar says:
    August 9, 2017 at 11:11 pm

    I’m 14 years old, and I have excessive lordosis. Will this fix itself as I grow?

    • Dr Ken Nakamura says:
      August 10, 2017 at 6:50 pm

      Thanks for your question Jacob. So you are asking if you do nothing, will your posture become better or even become “ideal”. First, you should go to your doctor to determine if you have excessive lordosis. If that is the case then you should do the exercises as experience tells me hyperlordosis doesn’t fix itself.

      Hope that helps. This is an opinion and not a recommendation.

      • Jacob says:
        August 11, 2017 at 8:13 am

        Well, I asked because I read that it fixes itself (except in adults) through growing.

        Do you know if this is true, Dr Nakamura

        • Dr Ken Nakamura says:
          August 11, 2017 at 9:40 am

          Haven’t seen any cases where that has happened personally.

  • Jasmine saldana says:
    July 31, 2017 at 9:16 pm

    Hello Dr. Nakamura
    I have Lumbar Lordosis and I’m a 16 year old girl. What can help me ? Some specific exercises or diets ? Please, thank you so much.

    • Dr Ken Nakamura says:
      August 1, 2017 at 11:23 pm

      Thanks for your question Jasmine. Why don’t you try doing the exercises in this article? This is an opinion and not a recommendation.

      Hope that helps your posture.

  • Ronnie Romario says:
    July 15, 2017 at 10:26 am

    This article has helped a lot. Really promising workouts.
    Given all these exercises what would be the proper diet doctor?
    Thank you!

    • Dr Ken Nakamura says:
      July 15, 2017 at 8:18 pm

      Thanks for your question Ronnie. Lots of fruit and vegetables, brown rice, and your daily protein. You don’t need too many carbs.

      Hope that helps posture. This is an opinion and not a recommendation.

  • Fiona says:
    July 14, 2017 at 9:13 am

    What a fabulous article . Thank you for sharing this. Can you please provide me some advice for my son who is age 9 and has slightly bandied legs which means he tends to trip and is has trouble with certain sports requiring balance and nimble movement. It is not serious enough for surgery but can you suggest some exercises he could do. We have started skipping to help.
    Thank you

    • Dr Ken Nakamura says:
      July 15, 2017 at 8:26 pm

      Try balancing on one leg first with a chair in front just in case. If he can do that easily bring the leg forward and backwards, keep the chair in front. Move onto moving the leg sideways while balancing on the other leg. Next, hold a one pound weight in one hand while balancing on one leg. Bring the weight forward and backwards. Move on to side motions and eventually moving the weight around the body in a circle while balancing on one leg.

      The above is an opinion and not a recommendation. Hope that helps your son’s posture. If you have any more questions for this downtown chiropractor in Toronto I will do my best to give you a good answer.

  • Marian says:
    July 5, 2017 at 9:46 pm

    Thank you so much for your time and input! I will start the exercises and believe for relief. You are a true blessing to many who are searching for help and answers.

  • Marian says:
    July 4, 2017 at 10:35 pm

    Hello Dr. Ken: I have been told by 2 massage therapists that I have hyperlordosis and one said also kyphosis.
    I used to sit and sleep in a chair that obviously did not have great support as I would slump down into it a lot.
    Well, I ended up with something that feels like it is sticking out and pressing in to other chairs or sofas that I sit on. This is in the center spine area at my waistline or slightly above. If I place my hand behind my back right above that area it alleviates the pressing feeling. Any thoughts or input appreciated.

    • Dr Ken Nakamura says:
      July 5, 2017 at 6:25 am

      Thanks for your question Marian. After 2 massage therapist gave you the opinion that you have hyperlordosis it is more likely †hat you have it and hyperkyphosis also goes along with hyperlordosis. Kyphosis is simply the normal curve usually referring to the mid back. Sometimes it is used to refer to the lower back with no curve or a neck with no curve or a reverse curve.

      Don’t blame yourself. Most times it’s hereditary with your postural habits making thing worse. If bad posture alone caused this, the vast majority of people would have problems.

      I would just do the exercises here assuming that the massage therapists are correct and you are feeling pain. Really there is no need to correct anything if there is just a visual “problem”. I assume you have some pain, soreness or stiffness as you say that things are alleviated when you press above the area.

      The above is an opinion and not a recommendation. Hope that helps your posture. If you have any more questions for this Toronto Downtown chiropractor I will do my very best to give you a good answer.

  • Rosie Dlaw says:
    June 29, 2017 at 12:14 am

    Hello dr. I’m a 31 year old female. I have very obvious hyperlordosis and *I think* an upper rounded back. My back is beginning to really give me problems, as every day I wake up in the morning with back pain. I also have a very stiff neck, and my shoulder blades stick out somewhat. Going to a chiropractor for adjustments helps for about a week, then the pain is back. Any help would be very appreciated.

    • Dr Ken Nakamura says:
      June 29, 2017 at 6:47 pm

      Thanks for your question Rosie. I would start by doing the exercises here in this article. You need to do them for a few months before you start to feel a difference. If you want a faster response perhaps another chiropractor would be helpful. The above is an opinion and not a recommendation. Hope that helps your posture.

      If you have any more questions I would be happy to do my best to give you a good answer.

      • Rosie Dlaw says:
        July 1, 2017 at 4:47 am

        Thanks for the fast reply! Just one more question…. How often do you recommend I do the excerices and stretches?

      • Emily says:
        July 3, 2017 at 7:17 pm

        We have an 11 year old boy and a 9 year old girl. The boy always had normal back curvature. The girl has an overly curved lower back and her belly sticks out significantly. It has been that way since she was very little and we were advised it was normal in certain kids and will correct itself by the time she is 7 to 9 years old. Only, it hasn’t. It actually seemed to have gotten worse. She does not feel any pain in the back, stomach, or anywhere. What should we do? Thanks in advance for your reply.

        • Dr Ken Nakamura says:
          July 4, 2017 at 6:11 am

          Thanks for your question Emily. If you are this concerned you should go to your medical doctor to have an X-ray. Having said that X-rays are usually not recommended for young kids unless absolutely necessary. I don’t think it’s medically necessary but it sounds like you an abundance of fear. Have you done any of the tests in this article? If not read the article.

          Hope that helps your daughter’s posture.

  • Deanne says:
    June 21, 2017 at 4:42 pm

    O stood against the wall as suggested in your arrival. My heels, calves hip and shoulder blades touch. But my head is a long way from the wall I am ashamed to say. My lower back has a massive duo. I will follow your exercises and hope for the best. I can’t get my head near the wall because my shoulder blades protrude so much. Thank you for this article

    • Dr Ken Nakamura says:
      June 22, 2017 at 6:29 pm

      You are welcome, Deanne. Sounds like it will take a while before you see results so be positive and persevere.

  • akhil says:
    June 19, 2017 at 6:47 pm

    Hallo Dr.
    I am a 26 years old male having about169/170 cm hight.recently I found out that Im having lumbar curve and upper spaine curve as wel. And my stomach muscle not at all strong.I am planning to buy some hgh to increase it helps? I read that if I fix my back curve it can b add 1.5 to 2 inch of height is it true? Please guide me
    Regards sir.

    • Dr Ken Nakamura says:
      June 20, 2017 at 6:54 pm

      Thanks for your question Akhil. I didn’t realise that so many people have issues with their height. Almost every single person has curves in the lower back and upper back. If you don’t it’s a problem. I think you mean you have too much of a curve.

      HGH is human growth hormone. First, you cannot grow taller with HGH as your growth plates have fused. Your bones will get thicker but not taller. You can even get some bony deformities. That’s my opinion and not a recommendation.

      Hope that helps your posture that natural way. The only way to apparently be taller is through exercise.

  • gaurav says:
    June 5, 2017 at 5:39 pm

    Sir i am suffering from anterior pelvic tilt ,,please help me to correct this ,,and what exercises and stretches i have to avoid. Please tell sir

    • Dr Ken Nakamura says:
      June 6, 2017 at 9:34 pm

      Thanks for your question Guarav. You need to avoid the exercises that put you in that position such as cobra, sphinx, wheel or about half of yoga postures. I cannot list them all, as long as you understand the idea you will know what to avoid.

      Hope that helps your posture.

  • Luna says:
    June 4, 2017 at 10:33 pm

    Hello Dr. Nakamura
    I am only 18 and have hyperlordosis, and I think it’s pretty severe. I also have kyphosis (the way my thoracic part of the spine compensates with the lumbar lordosis) so it looks really funky. My head is forward from my neck and on the bottom of my neck I can feel one of my cervic vertebrae is very prominent. I have this since I was in elementary school, I have been to a doctor and did quite a lot of excercises that the physical therapist recommended, but they never seemed to work (I recall they included a lot of laying down on my abdomen and stretching out my arms/torso). So I gave up after the unsuccessful excercise journey and now I am getting very self concious about my physique, and I am also having trouble with lower back pain when I walk or stand for longer.
    I also have noticed that I have anterior pelvic tilt and my legs are long and taut (they stretch out diagonally when I try to stand straight).
    I read somewhere that stretches for my m. psoas major are not going to help since my legs are taut and they will only worsen my hyperlordosis.
    Please give me an advice of help me!!

    P.s. what do you think would be the best sleeping position? Mostly I sleep on my side, in a fetal position.
    P.p.s I read somewhere that sleeping on the floor on my back would improve it, since the gravity will try to pull my abdomen down, lol.
    What do you think, Dr Nakamura?

    • Dr Ken Nakamura says:
      June 6, 2017 at 9:46 pm

      Thanks for your question Luna. If you have severe hyperlordosis with hyperkyphosis (increased curvature of the mid back), due to Scheurmann’s disease the problem may not be correctable. There are lots of things written on the various websites by unqualified people. For example, thousands of websites have articles about too much curve in the lower back defined as lordosis. In fact, lordosis is normal to have in the lower back and neck. They are getting even the basic definition wrong.

      If you don’t have Scheumann’s which can be confirmed by X-ray then the exercises will usually help. However, the older you are and the stiffer and degenerated your discs are the fewer effects the exercises will have.

      1. Sleeping in the fetal position for the lower back is fine but will accentuate your mid back curve. Better just to have your legs forward to decrease the curve in your lower back.
      2. Sleeping on the back will usually be too sore or painful as your back is trying to hold that arched position and will make your problem worse. You can even try just to be sure if you don’t believe me. If you had mild hyperlordosis, that is the only time it may help. Certainly not when it is severe. Keep in mind your “severe” maybe what I consider mild so you can only know for sure by trying.

      This is an opinion and not a recommendation. If you have any more questions regarding posture for this downtown Toronto Chiropractor I will do my best to give you a helpful answer.

      Hope that helps your posture.

      • Luna says:
        June 7, 2017 at 6:27 am

        Thank you so much Dr Nakamura, I really appreciate it.
        Is there any way I could send you some pictures, maybe on email? I really need all the help I can get.

  • Kathy Barnes says:
    May 24, 2017 at 12:06 pm

    Thank you for your post. I’m 63 and have a sever case of hollow back and very round upper back. My mother was the same and was in constant pain before she passed away. Will these exercises help me or am I to old?

    • Dr Ken Nakamura says:
      May 25, 2017 at 10:12 pm

      Great question Kathy. The exercises will help but it will certainly take more time as the spine is generally stiffer when you are older.

      Hope that helps your posture.

  • Dean Wilcox says:
    May 17, 2017 at 10:20 am

    I am the opposite I have little to no curve in my lower back causing painfull issues how can I get the correct curvature back? Thankyou

  • vinod kumar says:
    May 15, 2017 at 3:12 pm

    i have l5 s1 nerve compression with disc dessication at l5.
    i also have straightening of lumber spine seen(inward curve i can see in the mirror). so what exrecises are good for me ..please reply to correct my lordosis curve .

    • Dr Ken Nakamura says:
      May 17, 2017 at 8:18 am

      You should do the cobra exercises.
      That’s my opinion and not a recommendation. Others will give you a different opinion. Remember that like any exercise they can give you pain. You should have them supervised by a health practitioner like a chiropractor or a physiotherapist that knows the exercises. Most medical doctors do not know the exercises. At the least the ones I’ve met in Canada the US and the UK.

      Hope that helps your posture.

  • Veena says:
    May 14, 2017 at 6:26 pm

    Greetings Dr., Iam 43 years old,have lower back pain which I just ingnored, 3 weeks back while brushing I bent forward which caused sudden pain in the back and not ablexciser or stand completely without support I went to Doctor he gave medicine and advice me to take rest for 3 to 4 weeks, MRI reports says :-
    1. Lambarisation of s1 vertebrae
    2. Diffuse bulge with posterior left paracentral protrusion of the L4-L5 intervertebral disc causing mild thecal sac compression
    3. Diffuse bulge of the L5-S1 intervertebral disc with associated liagmentum flavum thickening, causing thecal sac incidenation with bilateral mild foraminal narrowing.
    4 No significant primary canal stenosis seen

    Kindly advive in what needs to be done , best positions,postures and excises to become normally and can I go back to work?when? which involves sitting 7-8 hours in front of the computer .THANK YOU

  • Joey says:
    May 14, 2017 at 1:00 am

    I workout almost everyday and I got the abs and things like that but I have a curve in my back and thanks to these stretches I can feel the muscles getting stronger in my back thank you.

    • Dr Ken Nakamura says:
      May 14, 2017 at 2:15 am

      You are welcome Joey.

      If you have any more questions for this Toronto downtown chiropractor I will do my best to give you a useful answer.

  • Sando says:
    May 8, 2017 at 2:01 am

    Hi, I have just noticed I have a huge dent in my lower spine.
    I always suffer from back pain and often feel like the curve of my spine is digging in to me. Also if I lay on my stomach this also causes pain to my lower spine feeling like it’s really digging in to me and also feel like my back is going to get stuck when bending over or laying on my stomach.

    Does this sound like hyperlodosis?


    • Dr Ken Nakamura says:
      May 9, 2017 at 9:08 pm

      Thanks for your question Sando. It sure sounds like hyperlordosis. Why don’t you try out the exercises and see how you do after a few months.

      Hope that helps your hyperlordosis. If you have any more questions for this chiropractor in downtown Toronto I will do my best to answer your questions. This is an opinion and not a recommendation.

  • Tammy Pelletier says:
    May 1, 2017 at 7:18 am

    I have a prominent curve in my Lower back it has been there since I was pregnant with twins 26 years now it’s just automatic that I stand with what seems like I’m pushing my stomach out I would like to fix this so I don’t look so funny from the side

    • Dr Ken Nakamura says:
      May 2, 2017 at 5:49 pm

      Thanks for your comment Tammy. Then these should be the perfect exercises for just such a situation. Just try them out. The problem is if you are not doing them properly they might not help. Also, you have to consistent and do them for months before there are any changes. Do them 6 or 7 days a week for months. You may even have to carry on with them 1/day after that.

      Hope that helps your posture.

  • Robin says:
    April 22, 2017 at 12:44 am

    Can I do these exercises daily to correct my lumbar lordosis? Is there any adverse effect, if I try them regular?

    • Dr Ken Nakamura says:
      April 22, 2017 at 10:17 pm

      Thanks for your question Robin. If you have a lumbar lordosis that is normal you should not do them. If you have hyperlordosis you may benefit from doing the exercises. You can have an adverse effect if you don’t have hyperlordosis. If you follow the tests in the article you will know if you have hyperlordosis or not.

      Hope that helps your possible hyperlordosis.

  • Calisthenics says:
    April 20, 2017 at 2:46 pm

    Some really great tips here. I am terrible at sitting slouched at my desk all day and need something to take away this back pain. Do you have any tips on things I can do to sit straight at my desk?

    • Dr Ken Nakamura says:
      April 20, 2017 at 9:07 pm

      I think this article should help you. Hope that helps your slouched posture.

  • Miro Mărgineanu says:
    April 18, 2017 at 2:03 am

    Hey – I just want to ask another thing which for me is very important. How much height can I expect from fixing lordosis? I am 21, 5’8. I know you said a small amount, but that’s relative, because 1 inch for instance, for me, is a lot. Thanks again!

    • Dr Ken Nakamura says:
      April 19, 2017 at 12:12 am

      Thanks for your question Miro. If your hyperlordosis is severe it might be 1 inch. More likely you will get 1/2 inch if you do everything properly and remain diligent and consistent. This is an opinion, not a recommendation.

      Hope that helps your posture.

  • Ryan C says:
    April 17, 2017 at 3:51 am

    how accurate is the back to the wall test for hyperlordosis(I can get up to my wrist in between my back and wall)? I have no chronic back pain but it does get stiff occasionally which seems normal to me. And can you correct this alignment if it is unnatural so to speak?

    • Dr Ken Nakamura says:
      April 19, 2017 at 12:19 am

      Thanks for your question Ryan. You might be altering the results depending on how close your feet are to the wall. Also, the flexibility of your spine has a factor. Really if you want measurements and accuracy you need an X-ray taken from the side. However, most radiologists don’t measure the angle of the curve they simply eyeball it. There are published results that are quote “normal” for men and women in the Journal Spine but like I said you will not likely get a radiologist to measure the angle for you. Nor will they likely know what the results said in the Journal spine. I have never seen any X-ray report where they check the angle of lordosis in the spine.

      Having said that you might be able to find one that will do that for you.

      Hope that clarifies things for your posture. If you have any more questions for this downtown Toronto chiropractor I will do my best to give you a great answer.

  • Amy Windsor says:
    April 16, 2017 at 8:01 am

    Hello, I believe I am suffering from a pretty bad case of lumbar lordosis, and I have been a competitive swimmer for 11 years. COULD swimming affect this? Also, my ribs are very wide. I am a thin person, at the height of 5’8″ and weighing around 125 lbs, but my wide set ribs make me look a bit bigger, and my ribs didn’t used to be wide like this. Could this have been caused by lordosis? And if so, if I fix my lordosis will my ribs become less prominent? Thank you!

    • Dr Ken Nakamura says:
      April 19, 2017 at 12:08 am

      Thanks for your question Amy. Lordosis is the normal curve of your neck or lower back. Hyperlordosis is too much of a curve.
      Answers to your question:
      1. Hyperlordosis cause wide ribs? No hyperlordosis does not cause widening of the ribs.
      2. You can’t change the width of your ribs. Chances are you are noticing them more as you may have lost weight.
      This is an opinion and not a recommendation.
      Hope that helps your hyperlordosis. If you have any more questions for this downtown Toronto chiropractor I will do my best to give you useful answers.

  • Camille - Core Physical Chiropractor says:
    April 12, 2017 at 1:07 am

    These exercises all make great sense for dealing with hyperlordosis. I have a pretty pronounced case of it, and I definitely suffer from lower back tightness and discomfort, but could this be causing my upper back pain as well? I struggle the most with tightness between the shoulder blades.

    • Dr Ken Nakamura says:
      April 14, 2017 at 8:10 am

      Thanks for your question Camille.The best thing for that from my point of view is to do three things.
      1, Improve your posture by using a lumbar support roll while at work.
      2. Always interrupt your posture by getting up every 2 hours or less and walking around.
      3. Using a foam roll on your back. Look at exercise #4.

      Hope that helps your posture and the tightness / discomfort between your shoulder blades.

  • Miro Mărgineanu says:
    April 11, 2017 at 3:51 pm

    Hello. I have had lumbar lordosis for more than 3 years, I am 21 years old. Do you think I can completely fix this even at this age? Also, by the look of it, the lunge pose and the basketball exercise don’t also increase the curve?

    O, and I want to ask you – after how much time can I expect any knd of results? Does swimming help? If yes, which positions? I sit down a lot, can that slow the process? Will fixing lordosis add height?

    • Dr Ken Nakamura says:
      April 11, 2017 at 10:29 pm

      Thanks for your question Miro. The lunge pose is done without increasing the curve as much as possible. For some that are very flexible it is not possible to stretch the psoas muscle (hip flexor) without some extension. Most people will be able to do it without extension but a significant number of people have to extend to stretch the muscle.

      Remember though that the muscle needs to be stretched in order to change the posture. So for some people they temporarily go into extension but overall they improve their posture after all the stretches are combined along with the strengthening.

      1. How much time? Depends on a 100 factors including your dilengence, how often you do the exercises, doing the exercises properly, your age, how unstable or stable your spine is? So answer can be from a month to years.
      2. Swimming help? No
      3. Sitting won’t make this posture worse
      4. Fixing hyperlordosis, will add a bit of height, that only you will likely notice. People may notice your improved posture though.

      Hope that helps your understanding of your posture. If you have any questions for this chiropractor in downtown Toronto I will do my best to give you a useful answer.

      • Miro Mărgineanu says:
        April 12, 2017 at 12:45 am

        Wow, really didn’t expect this kind of dedicated reply – thanks a lot! The fact that you say it’s possible to be given height from correcting this really pleases me since I do have a problem with my rather short 5’8 stature. Can you offer me an e-mail or some way I can contact you? I really want to come with images and a more detailed discussion about this because I also have done a lot of research about this and have a lot of questions and I really see in you the most dedicated online doctor do talk about this. Thanks a lot!
        PS: Maybe you can’t email me your email address?

        • Dr Ken Nakamura says:
          April 14, 2017 at 8:14 am

          You are welcome, Miro. I don’t give out my email as I am already giving you people a lot of my time. If you really want some help you should contact your local chiropractor to see if they can help you. You can have a proper physical exam this way. Online you cannot be examined.

          Hope that helps your posture.

  • Andres says:
    April 6, 2017 at 9:24 am

    Hi Dr. Nakamura!

    This article has been very useful for me. Thank you very much.

    I have a question tough; any alternative excercise por planks? Any good abs exercise to correct hyperlordosis? I have the idea that I need to strenght the “inner” abs.. and I feel the need to strenght my abs more than with just planks!

    Thank you very much!

    • Dr Ken Nakamura says:
      April 6, 2017 at 11:10 am

      Thanks for your question Andres. You can strengthen the transverse abdominis to help. That’s a line of thinking that some people think are better than just strengthening the abs the regular way.

      Hope you that helps your posture.

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