How Do I Correct Sway Back Posture?

By Dr. Paul Calladine (Chiropractor)

What is sway back posture?

Sway back posture, also called hyperlordosis, is a type of posture where your lower back is arched, pushing your hips forwards and shoulders back.

 

It is one of the many bad postures that I see regularly as a chiropractor. I use the word ‘bad’ to mean a posture that is out of natural alignment, potentially contributing to a range of health and functional issues.

Common characteristics of sway back posture

Sway back posture is characterised by the pelvis pushing in front of your centre of gravity, causing compensatory shifts in posture elsewhere in the body.

  • Your pelvis may be tilted and positioned forward from your centre of gravity
  • Your lower back may have an exaggerated curve
  • Your upper back may round or curve
  • Your chest cavity may round in on itself
  • Forward head posture

Do you suffer from 'sway back like' posture? I hope not, but if you do, we may be able to help

Compensatory Adaptations

Imagine your pelvis pushed forward, in front of your centre of gravity. This throws off your centre of gravity. As a result, your upper back may curve out, to counteract the forward pelvis.

 

Think of your upper back as a capital C. Note the inverse curve – the inside of the C – this represents your chest cavity rounding in on itself. Both your upper back and chest cavity alter their positions in response to the forward positioning of your pelvis/hips.

 

You may also experience forward head posture. These are called compensatory adaptations and together, they shift your body away from a neutral posture, into an altered state.

What are the causes of sway back posture?

There are a number of factors that may contribute to sway back posture. These may include:

  • Spinal misalignments, including an exaggerated curve in the lower back
  • Tight muscles e.g. lower back muscles and hip flexors
  • Poor posture habits
  • Prolonged periods of sitting e.g. office work

The problem with sway back posture - broken down by body part

You may experience other postural or health issues as a result of sway back posture. These may include:

 

Misalignment of pelvis, contributing to:

  • Lower, mid and upper back pain (and chronic pain over the medium to long term)
  • Muscle fatigue and tightness, especially in the glutes and hip flexors
  • Disc degeneration due to excessive/unusual forces placed on your discs
  • Nerve interference e.g. sciatica
  • Forward head posture

Forward head posture is often a concerning postural problem. Issues associated with forward head posture may include:

  • Tension headaches and migraines
  • Neck tension and tight muscles
  • Tension and stress on the spinal cord and nervous system
  • Feelings of fatigue and irritability

 

A rounded upper back

Problems associated with a curved upper back may include:

  • Development of a hunch
  • Tight chest muscles
  • Weaker or tighter upper back muscles
  • Pressure on the spine and nervous system

 

Problems associated with a sunken chest may include:

  • Reduction in vital capacity of lungs due to compression of chest
  • Obvious postural distortions, leading to self esteem and confidence issues

Are there treatment options for sway back posture?

Chiropractors, and other manual therapy practitioners, may be able to help with cases of sway back posture. By addressing any underlying structural issues, you may be better able to correct poor posture habits. The following points should be considered for sway back posture correction:

  • Any underlying structural issues need to be addressed to correct associated posture complaints. If you’re crooked on the outside chances are you’re crooked on the inside.
  • A series of chiropractic adjustments and mobilisations aim to increase joint range of motion, increase flexibility and restore a more normal alignment to your hips and spine.
  • Regular stretching and exercises, targeting specific areas, helps address posture problems. For sway back posture, focus on relaxing tight muscles (lower back and hip flexors) and building strength in weak areas (abdominals, glutes). Consider your psoas muscle.
  • Specific tractioning exercises may offer benefits.

Posture Pointers - avoid these things

  • Do not sleep on your stomach
  • Sitting for prolonger periods of time (have a break, get up and move, every hour)
  • Slouching
  • Exercises and activities that cause pain and discomfort

Posture Pointers - do these things

  • A program of chiropractic adjustments that aim to restore normal posture and spinal alignment
  • Functional training that engages a wider variety of muscles compared to traditional 'one exercise' gym training
  • Ergonomic assessments of your work place, office and even your car seat
  • Yoga and stretch classes

The importance of good posture

Do you remember being told to ‘sit up straight’ as a kid? They were not wrong! However, simply choosing to sit up straight may not be enough to prevent or correct problem postures, such as sway back posture.

 

Here are our top 5 benefits that come with good posture:

  1. Good posture helps you look and feel your best
  2. Good posture helps you function closer to optimal levels
  3. Good posture decreases abnormal wear and tear on joints
  4. Your biomechanics are better when your form and function are working naturally
  5. When your muscles, joints and ligaments are working as nature intended, your vital organs and your nervous system function better.

Contact Us Today

Chiropractors commonly help with posture problems.

 

Please call (02) 9819 6182 now to schedule your next adjustment.

 

We look forward to seeing you.


Share this page

Do you like this article? Please feel free to share it with your friends and family. Simply reference this page or www.chiropractordrummoyne.com.au to use.

You might also like

chiropractic for headaches
running and back pain

Write a comment

Comments: 8
  • #1

    A Posture Brace (Monday, 27 February 2017 19:06)

    Hey do you recommend a posture brace Doctor? I've been suffering from bad posture issues lately

  • #2

    best back brace for posture (Wednesday, 12 September 2018 09:26)

    it is really an amazing information about back brace.

  • #3

    andrew (Wednesday, 12 September 2018 10:12)

    http://reviewsdraw.com/back-brace-for-posture

  • #4

    Andrew (Thursday, 13 September 2018 07:19)

    Thanks for your comment. I would work on any of the points I mentioned above.
    If you have a chiropractic adjustment, it is really quite something, they act like a reset button to your muscle and other tissues. This allows muscles to relax and then they can be trained properly again and then to hold your better posture.
    This is very useful if someone cannot hold proper posture when they are really trying and doing various stretches.
    I find braces to pull your shoulders back miss the mark even though it might appear helpful.

  • #5

    Ayesa (Friday, 23 October 2020 06:00)

    I have 29 years old un married I have sway back posture how to improve plz tell me

  • #6

    Matt (Friday, 05 May 2023 04:04)

    My name is Matt. I'm here to say a very big thanks to Priest Salami and his great Oracle for saving my marriage. No one would have believe that I and my wife will ever come back together again as lovers. But this great spell caster reunited us in just 48hours. Priest Salami is truly a real and honest online spell caster. Contact him now on: purenaturalhealer@gmail.com. Whatsapp number: +2348143757229

  • #7

    Linda Anthony (Thursday, 09 November 2023 11:28)

    GET RICH WITH BLANK ATM CARD, Whatsapp: +18033921735

    I want to testify about Dark Web blank atm cards which can withdraw money from any atm machines around the world. I was very poor before and have no job. I saw so many testimony about how Dark Web Online Hackers send them the atm blank card and use it to collect money in any atm machine and become rich {DARKWEBONLINEHACKERS@GMAIL.COM} I email them also and they sent me the blank atm card. I have use it to get 500,000 dollars. withdraw the maximum of 5,000 USD daily. Dark Web is giving out the card just to help the poor. Hack and take money directly from any atm machine vault with the use of atm programmed card which runs in automatic mode.

    You can also contact them for the service below

    * Western Union/MoneyGram Transfer

    * Bank Transfer

    * PayPal / Skrill Transfer

    * Crypto Mining

    * CashApp Transfer

    * Bitcoin Loans

    * Recover Stolen/Missing Crypto/Funds/Assets

    Email: darkwebonlinehackers@gmail.com

    Email: info@darkwebonlinehackers.com

    Telegram or WhatsApp: +18033921735

    Website: https://darkwebonlinehackers.com

  • #8

    Jonny Abeque (Tuesday, 14 November 2023 09:37)

    I contracted Herpes (hsv-2) in 2015, my doctor said there's no cure for Herpes. I saw someone post about Priest Salami ,so many people was talking about him ,so decided to try ,so i contacted him ,so he replied me, and told me that he will cure me within 2 weeks and then i purchased the herbal medicine and he sent the herbal medicine to me , and I took it for 14 days after then I went for check-up and I was totally cured. The medicine has NO SIDE EFFECT, there's no special diet when taking the medicine. He also cures , HEPATITIS B,ALS,MND,EPILEPSY,LEUKEMIA,ASTHMA,CANCER,GONORRHEA, HIV,EMPHYSEMA,GENITAL WARTS, ES, and lots more. I will recommend Priest Salami to you if you having Viruses, Infections and Diseases challenges.YOU CAN CONTACT PRIEST SALAMI FOR YOUR CURE. Email: purenaturalhealer@gmail.com or Whatsapp +234 9117657847 You can also reach him https://www.facebook.com/profile.php?id=100086517444734