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Improving Posture: Exercises to Correct Excessive Low Back Curve
Improve Your Posture: How to Correct an Excessive Lower Back Curve
Are you aiming to improve your posture? Correcting an exaggerated curve in your lower back is achievable with targeted exercises.
Experiencing lower back pain? This discomfort often stems from an abnormal arch in your spine, known as a larger-than-normal lordotic curve.
This guide unveils essential exercises designed to rectify an increased curve in your lower back posture. After mastering the foundational routines, you’ll find advanced exercises to further enhance your posture.
See Also: Advanced Posture Exercises For Your Rounde Upper Back
Understanding Posture: Addressing Hyperlordosis
The natural curves in your lower back and neck, known as lordosis, play a crucial role in your overall posture. Normal lordosis is common and healthy.
However, the internet is rife with misinformation regarding posture correction. As a practising chiropractor, my goal is to provide you with accurate and reliable information to navigate posture improvements effectively.
Excessive curvature, or hyperlordosis, refers to an overpronounced curve in the lower back. “Hyper” indicates an excess, much like the term “hyperactive.” Conversely, “hypo” denotes a deficiency, indicating less curvature than normal.
It’s possible to exhibit hyperlordotic posture without experiencing pain. Nevertheless, addressing this condition early is vital to reduce the risk of developing osteoarthritis in the joints and discs of your lower spine.
See Also: 4 Upper Back Exercises To Improve Posture
Correcting Hyperlordosis: Enhancing Appearance and Reducing Risk
Proactively adjusting a hyperlordotic posture not only mitigates health risks but can also refine your silhouette. Through specific exercises, we can realign your pelvis, diminishing the appearance of lordosis without altering your body’s natural shape.
Causes of Hyperlordosis Include:
Tight Muscles:
- Erector spinae muscles along the spine.
- The hip flexor muscle is known as the psoas.
Weak Muscles:
- The gluteus maximus shapes your buttocks.
- Abdominal muscles, particularly the rectus abdominis or “six-pack” muscles, remain concealed for many under a layer of fat.
Hyperlordosis results from an imbalance between overly tight muscles pulling in one direction and weak muscles failing to compensate, exacerbating the spinal curve.
Correcting Your Posture: Balancing Muscle Strength
To amend your posture, begin by stretching the tight muscles before strengthening the weaker ones. This balanced approach is key to correcting an excessive lower back curve and improving your overall posture.
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.
- The 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
- Stand with your back to the chair.
- Your feet should be 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 10 – do 3 sets.
B: Single Leg Squat To Improve Your Posture. When you can do three sets of 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
- 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.
Feel free to share your questions, thoughts and experiences in the comments below, and don’t forget to connect with us on Facebook for more updates and tips on improving your shoulder health. We’d love to hear your opinions on who you consider the best Toronto chiropractor.
Dr. Ken, has been recognized as the Best Toronto Chiropractor in 2024, 2023, and 2018, here in downtown Toronto. As a sports chiropractor, he excels in treating a wide range of conditions including concussions, temporomandibular joint disorders (TMJ), sports-related injuries, and spinal issues. Beyond his clinical skills, Dr. Ken is an accomplished athlete, having represented Ontario in the Canadian Judo Championships and completed the Toronto Marathon on two occasions. He employs the innovative C3 Program to provide targeted and effective care to his patients, ensuring a holistic approach to their well-being and athletic performance.
Idk if you will read this or not but why are you not charging money for this info?
The other guys online have always given 1-2 exercises then the rest they said they will charge money for.
anyways i am happy that you don’t and i love you for it, you’re the only one who has dedicated his time to help people for free and i wanted to know can this exercise also lead to an increment of height(a lumbar causes a temporary loss of 2-3 cm i read)
can lumbar straps help?
Author
Thanks for your question Mani. If your lumbar curve is increased this can indeed cause a loss of height. Think of the person will a really slouched posture. In fact, you can slouch right now and see that you are shorter whether you are sitting or standing. Straighten up and you are taller.
Hope that helps your posture and your height.
Hello doctor I’m 19 years old,I have injured my lower back during dead lifts.I did an xray which shows that my lower back have lost the curve so I want you to recommend me some exercises to bring back the curve in, my lower back. .thank you
Author
Thanks for your question Hashaam. These exercises may be helpful. https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
However, exercises can make you worse. You need to stop immediately if they do make you worse. This is an opinion not a recommendation.
Hope that helps your disc herniation.
Hi Dr Ken, thanks for the exercise tips! I am in my late twenties and I am suffering shoulder pain after working in front of computer for extended hours. What is your opinion on the posture corrector or shoulder brace in the market? They claim to fix the back pain just by wearing them. Do you recommend them? Thanks.
Author
You are welcome Dillon.
Hello Dr. Nakamura. My daughter is 9 yrs old. She has in-toeing (pigeon toe) and I brought her to the pediatric podiatrist who has ordered an insole insert to protect the arch of her feet. She also prescribed visits to the physical therapist for exercises to strengthen some weak muscles. The PT said that her lower back is too arched that caused her leg bones to twist inwards thus the in-toeing. After seeing the PT for 1 month for back and leg/feet exercises, we haven’t seen results. Your exercises look more fun for a kid. So we’ll try them. How many months/weeks do we need to do this? Will the results be permanent? To be honest, I don’t know if we should go back to the podiatrist or the PT for follow ups. Would taking her to the chiropractor be more beneficial? How long does she need to see the chiropractor to see results? Will the results be permanent? My concern is if her posture is not corrected early while her bones are still growing/developing she might develop more problems in the future. Thanks for your help. 🙂
Author
Thanks for your question Mariam. These exercises are not made for in-toeing or pigeon toe so they will not help your daughter. The problem can be related to the foot flattening out which seems to be addressed by the podiatrist. Other times the problem can be with hip rotator muscles not the arch in the lower back. I would recommend seeing a different physio in your area. Somebody recommended. You can look up reviews to see who is the best physiotherapist in your area. If not then you can look for the best chiropractor in your area.
Hope that helps your daughter’s pigeon toe.
Hey there, I’m 22, and have had a curve in my lower back ever since I can remember, I have been weight training for the last few years and whenever I do heavy squats at gym my lower back starts to pain even when I stretch before I start…my glutes and rectus abdominus muscles are pretty strong so I don’t know what to do…please please help
Author
Thanks for your question Devo. At the gym I go to most people do squats in a way that will eventually hurt their back. Most of the guys that lift heavy have lower back pain. What they are doing wrong is that they lose the curve in their lower back usually the last 10-20 cm (4-8 inches) that they bend down. When they lose the curve their disc pops out. No matter how much you stretch that will not change. It’s the technique that’s important.
Here is how to learn to lift properly when squatting or you can get a personal trainer and do a few sessions.
https://www.bodiempowerment.com/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/
Hello Dr.ken
My age is 29.married two secerian operation.I have a lower back pain.past six years.i done a MRI scan at 2013.There is some loss of posterior concavity of L3-L4 disc with mild mass seen.There is IR hyperintensity noted in the sacral side of the right sacroiliac jointsin its superior aspect may represt sacroilites.screening of servical spine shows mild disc bulge at C3-C4,C4-C5,level indenting the thecal sac at C3-C4 and indenting the cord at C4-C5 level no hyper intensited noted in the cord.screening of the dorsal spine shows focal T2 hyper intensity in T 7 and T 12 vertebral body may represent haemangiomas.it is my mri report pls clarify me what is actuall problem it is able to cure.i consult lot of doctors.back psin occurs during in sleep.thst resson i cant able to sleep properly.now i have a pain in sholders,neck,and head ache.I have a deep curve in my back .now my weight is 82,my height is 152,i cant able to reduce my weight.i tried lots of ways.i cant able to sit or stant at long time.so pls its cureable i can i take treatment.which kind of exercise and yoga practice help for me.my arm,butt,belly,thighs,arevery saggy,i want to tighten it,I want to reduce my weight.so pls give me a good solution.i can i cure my back pain and cure back curve.give me correct exercise details,weight loss ideas for me your reply is very valuable for me and my balance life
Thank you
Author
Thanks for your question Bhavanisreedhar. My opinion is that you should see someone that can examine you. Your problem is not simply having too much of a lordosis. There is the curve, weight, and the disc bugles not to mention possible anxiety issues.
You can do the exercises to help your posture which can help to a certain degree but I don’t think it will solve all your problems. This is an opinion and not a recommendation.
Hope that helps your posture.
‘Sets’ just means take a short breather and then repeat. So just one a day, 3x per exercise.
Author
Thanks for your question Korey. You are correct.
Hope that helps your posture.
Dr Ken I see all the above but my question is, when you mean 3 sets you mean Morning,day and night or should wait for few minutes and repeat the exercises??
Author
Thanks for your question Jacob. You can wait a minute between the sets. Hope that helps your posture.
Hello Dr. Ken,
Have lumbar lordosis with occasional lower back pain and the condition also seems to make my butt look bigger. Unable to avoid sitting long hours due to nature of work.
Would like to try out all exercises mentioned in this website, however have a query requesting your advice:
Can I do push ups and these exercises on alternate days?
Will doing push ups increase lordosis condition?
Will doing the ‘plank’ cause lower back pain?
Thanks for your attention
Author
Thanks for your question Shiv.
1. You should do the exercises every day including the pushups. (However, don’t arch your back when doing the pushups which many people do when they have hyperlordosis)
2. Planks help lower back pain.
This is an opinion not a recommendation.
Hope that helps your posture.
Sir iam 27 years old.i am suffering from severe back pain since 5 years.i have neck pain also.i am diagnosed with l5s1 posterocentral disc prutrusion.i have also numbness and pain upto my foot.doctors adviced for physio and exercisr.kindly advice me sir.i am in severe distress in such a young age
Author
Thanks for your question Siddhartha. I cannot help you, Siddhartha. You talk about 3 problems with no details and give me someone else’s diagnosis. Your explanation is too fragmented for me to help.
Dear Dr. Ken,
I have compounded problems.
Arched and very tight lower back, rounded upper back and shoulders.
Weak abs and gluteal muscles and perpetually tight hamstrings. And to boot tight priformis muscles.
How should I attack this situation? Want to get to running as I’m overweight…but I fear these imbalances might be detrimental. What should I work on first?
Thank you for any information you may have
P.s. And a wonderful blog I may add
Author
Thanks for your question Ali. You should try the posture exercises here in this article. Also, this link may also help. https://www.bodiempowerment.com/advanced-posture-exercises/ for the rounded upper back.
Please note that any exercises can make you worse. I give you my opinion, not a recommendation.
Hope that helps your posture.
Hello doctor, I’m 16 years old and I have a huge hyperlordosis, I never had pain or anything, and for that reason only recently I found out that I had this condition, I spend about 10 hours per day sitting (bacause I’m a student and a part-time english teacher) and I also go to the gym frequently (even though I usually keep away from squatting and deadlifting, but I still do a lot of bench press, and I don’t know if that may be affecting my lower back). Also people many times tell me I have got an incorrect posture, but I have no ideia how to correct it, because most of the time I try to raise my chest and keep my back reasonably straigth, and I don’t know if there is any other way to correct it. So if you have any recommendations for me I would gladly recive them.
Finally Dr, do you think I will be able to correct this problem only by doing this posture exercises (as of right now is all I´m doing).
Thank you so much for your time.
PS: My father is supposed to have a very light scoliosis, even though it is not in any way noticeble and I do not know if that may be related to my problem.
Update: I discovered know that I have the “Kyphotic-Lordotic” posture
Author
Thanks for your question Tomas. My opinion is that you should simply do the exercises. Also, you can also do these exercises in the link in addition to the exercises in this article.
https://www.bodiempowerment.com/advanced-posture-exercises/
Keep in mind that you should get the opinion of someone that can examine you as I cannot see if any of this true. Maybe you just looked it up and feel it’s “kyphotic -lordotic ” posture.
This is an opinion only and not a recommendation.
Hope that helps your posture.
Sir i have a sitting job and have to work alot infornt of computer because of it im suffering from lordosis and backpain nd cant even quit sitting.what should i do?
Author
Thanks for your question Kartnik. Why don’t you do the exercises? I assume you are saying you have too much of a curve which is hyperlordosis. Remember though that any exercise can give you pain. I don’t know your full situation so you may get worse. Always best to get things checked out by a good chiropractor or good physiotherapist in your area.
Hope that helps your posture.
because of using very high heel shoes I had hyper lordosis before 10 years. 3 years back. I can fit my fist in the gap when I stand to wall.my upper back is also curved. shoulders bent to front. cervical spine bone also protruded exactly opposite to my throat bone. I don’t have any pain. but my posture is very bad. before 3 years I had a baby. in abdominal gap test i don’t find gap more than a finger. still by skin is very loose. my age is 31. my height is 143 cm. weight is 53. i have pear shaped body.I am getting knee pain when walking. I practiced yoga from my school days but from past 5 years my life became sedentary. if i do abdominal exercise will it create gap. i don’t know the exact condition of my transverse abdominal muscles. i am having excess weight also. how long i have to perform these exercises to see change. tucking pelvic bone towards abdomen while walking will make any correction.
Author
Thanks for your question. Doing abdominal exercises usually helps your condition. Also being generally more fit a little bit more cardio but also weights helps. Doing the weights under the supervision of a personal trainer is often helpful. The only thing is they tend to give unsafe exercises for the abs. I know cause I watch them every time I good to the gym. Stick with planks, side planks. curl-ups and raising your legs from a dip bar or hanging off a chin-up bar.
Hope that helps your posture.
Hi,
I have been experiencing pain in my lower and middle of my back all the way up my spine. I am really struggling to stand up straight and I am crouched over slightly. Do you know why this is and what I could do to sort this?
Author
Thanks for your question Gareth. A few things that can cause this type of problem
1. inflammation like arthritis : depends on your age on the possibilities as there are many types
2. Disc bulge: A common type of problem that can cause muscle spasm making you feel pain going up the spine especially aggravated by stress.
I can’t tell you what it is but those are a couple of possibilities. Only an examination can confirm what the problem is.
Hope that helps your posture.
Hi I’m 15 years old and I notice I have hyperlordosis. I really don’t feel pain in my back but I notice I have a gap when I lay down in a hard surface. If I do these exercise everyday, will it help improve my back?
Author
They should Jessica. Just give them a try, be consistent for at least a couple of months.
Hope that helps your posture.
Hi Doctor
I have hyperlordosis and was wondering how long it takes for it to become normal.
Thanks
Author
Thanks for your question Tamwar. It depends on a hundred factors including, how old you are if you have other sickness, your general health your, posture to start, how curved the spine is, how often you do the exercises, how many reps you do, if you do them wrong which many people do they will have no effect. Also depends how stiff your spine is whether you do exercises on a regular basis, how persistent you are etc… etc. My question to you is this, if you tell your doctor nothing about youself and they can’t see you, how will your doctor assess you.
Why don’t you tell me more about your posture before I can give you suggesions. Describe things to me.
Hope that helps your posture.
Is my lower back suppose to be tilted forward or pushed Inward like I’m flexing my abs?
Author
Thanks for your question Mike. Yes your lower back is supposed to be pushed forward. Keep in mind that there are variations of what you call “normal”. Generally speaking if you have your back against the wall while standing a few inches or approximately 10 cm away. You should be able to fit your palm behind your lower back. Your palm should be touching your lower back and the wall at the same time. If there is a big gap then it’s generally considered to be too curved in some circles. Keep in mind there ethnic differences which will change this. For example people of African decent will usually have more muscle and fat in the buttocks making the curve seem more.
Hope that helps you sort out your posture.
Thank you for sharing an informational blog on exercises.
Author
You are welcome Kishore.
hello doctor,
i’m 34 y.o and 1 year after my second pregnancy, and the first one was a 1.5 before (very close).
i have notice that i still have the posture of a pregnant women and a “mummy belly”.
i don’t know if one reflect the other but i have a light diastasis recti.
i want to improve both of the problems in the best way, i’m small and thin and it’s bother me a lot.
i will be glad you’r opinion about both of my problems.
thank you
Author
Thanks for your question Chen. Unfortunately while there are exercises for diastasis recti they have not been proven to work. However here is some exercises. Just because they haven’t been proven doesn’t mean they won’t work. However I cannot vouch for their safety or effectiveness either. https://www.youtube.com/watch?v=Q6SfiH2-TEQ
Hope that helps your posture.