Table of ContentsView AllTable of ContentsWhat It IsCausesSymptomsTreatmentExercises
Table of ContentsView All
View All
Table of Contents
What It Is
Causes
Symptoms
Treatment
Exercises
Swayback posture describes poor posture in which your spine has an exaggerated curve and your hips are tilted forward. This makes it appear as if you are leaning back while standing, which you can see in a full-length mirror.
A person with a swayback will typically have a large inward curve of the spine (calledlordosis). If they were to lie on their back on the floor, you would be able to see a visible space between their lower back and the surface.
This deviation in the normal alignment of the pelvis can lead tolower back strain, neck pain, or tingling, numbness, and weakness in one or both legs. Severe cases have even been known to cause the loss of bladder control. Physical therapy, exercise, and lifestyle changes are key to correcting this common postural condition.
This article describes the causes and treatment of swayback posture and how to tell if you have a swayback. It also walks you through the exercises that can help.
undrey / Deposit Photos
What Is a Swayback?
A swayback posture involves a deviation from the normal (neutral) alignment of the pelvis.
When the posture is good, the pelvis should be tilted forward at a roughly 30-degree angle from the axis of the hips to the top of the tailbone. In this neutral position, the spine will have a gentle curve that helps support your upper body as you move.
When you have a swayback, the pelvis is tilted another 10 degrees or more. In this position, your spine will have an exaggerated inward curve and your upper spine will have an exaggerated outward curve (known askyphosis, or “hunchback”).
This, in turn, causes your shoulders to roll forward and your head and neck to tilt beyond the centerline of your shoulders.This causes you to look simultaneously like you are slouched forward and leaning back.
Is Swayback the Same as Lordosis?
Some people use the terms “swayback” and “lordosis” synonymously, but there is a difference. By definition, lordosis describes the inward curve of the lower part of your spine (known as thelumbar spine).
Lordosis can be normal or abnormal. With good posture, there will be some degree of lordosis, which some refer to as “normal lordosis.”
However, when the curve is exaggerated, the condition is more accurately described ashyperlordosis. In contrast, the lack of a spinal curve may be best described ashypolordosis.
Swayback is more of a descriptive term than a medical one, used when the forward tilt of the pelvis and the inward curve of the lower spine are excessive.
What Causes Swayback?
Certain groups are at greater risk of swayback than others. These include people who:
How the Upper Back Is Affected
A swayback posture has a knock-on effect that extends to your upper body as well.
To compensate for imbalances in the lower back, your neck will typically roll forward, placing stress on thecervical spineof the neck. This, in turn, overstretches the muscles on the back of your neck (called thesplenius capitisandsplenius cervicis), causing pain.
The forward tilt of your neck paired with the abnormal curve of the upper spine will cause your shoulders to roll forward, overstretching and straining the muscles between them (including thedeltoidandtrapeziusmuscles).
Symptoms of Swayback
When you have swayback, the abnormal alignment of the pelvis places stress on joints and muscles of the lower and upper back, shoulders, and neck, causing:
The deviation can also compress the bones of the lower back, causingnerve compression(also known as a “pinched nerve”) and progressive deterioration of the spine, leading to symptoms like:
In severe cases, the compression of key nerves can lead toneurogenic bladder(loss of bladder control) anderectile dysfunction.
How Is Swayback Treated?
Depending on the severity of your condition, the treatment may require some or all of the following:
Surgery is less commonly used but may be reasonable if there is extensive spinal damage. In such cases, alumbar fusionmay be recommended to help straighten the spine and reduce the abnormal curve.
Exercises to Help Swayback
The Plank
The plank is an isometric exercise that works the entire core, including the abdominal muscles that run from the pelvis and hipbone to the ribs.
To do the plank:
You should aim to gradually increase the duration of the holding position over time.
Glute Bridge
A glute bridge is an exercise that helps to strengthen your buttocks and hamstrings. At the same time, it works the abdominal and back muscles to bring the core into balance.
To do the glute bridge:
Again, you should increase the duration of the hold and the number of repetitions as you get stronger.
Seated Leg Lift
This exercise is easy for any fitness level but is nevertheless effective in strengthening your buttocks, hips, abdominals, and pelvis.
To do the seated leg lift:
As you get stronger, add additional sets of 10 repetitions.
Summary
A swayback posture occurs when your lower back has an exaggerated inward curve and your hips are tilted excessively forward. This misalignment of the pelvis and lumbar spine can cause back, neck, and shoulder pain along with muscle cramps and leg numbness or tingling.
People who are overweight, pregnant, sit or stand improperly, or have certain back problems are at an increased risk of swayback posture. The treatment typically involves exercise and/or physical therapy to improve your posture. Pain medications and back bracing may also help.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Been E, Kalichman L.Lumbar lordosis.Spine J. 2014 Jan;14(1):87-97. doi:10.1016/j.spinee.2013.07.464Czaprowski D, Stoliński Ł, Tyrakowski M, Kozinoga M, Kotwicki T.Non-structural misalignments of body posture in the sagittal plane.Scoliosis Spinal Disord. 2018;13:6. doi:10.1186/s13013-018-0151-5Ang B, Lefage R, Elysee JC, et al.In the relationship between change in kyphosis and change in lordosis: which drives which?Global Spine J.2021 May;11(4):541–548. doi:10.1177/2192568220914882Hay O, Dar G, Abbas J, et al.The lumbar lordosis in males and females, revisited.PLoS One.2015;10(8):e0133685. doi:10.1371/journal.pone.0133685
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Been E, Kalichman L.Lumbar lordosis.Spine J. 2014 Jan;14(1):87-97. doi:10.1016/j.spinee.2013.07.464Czaprowski D, Stoliński Ł, Tyrakowski M, Kozinoga M, Kotwicki T.Non-structural misalignments of body posture in the sagittal plane.Scoliosis Spinal Disord. 2018;13:6. doi:10.1186/s13013-018-0151-5Ang B, Lefage R, Elysee JC, et al.In the relationship between change in kyphosis and change in lordosis: which drives which?Global Spine J.2021 May;11(4):541–548. doi:10.1177/2192568220914882Hay O, Dar G, Abbas J, et al.The lumbar lordosis in males and females, revisited.PLoS One.2015;10(8):e0133685. doi:10.1371/journal.pone.0133685
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Been E, Kalichman L.Lumbar lordosis.Spine J. 2014 Jan;14(1):87-97. doi:10.1016/j.spinee.2013.07.464Czaprowski D, Stoliński Ł, Tyrakowski M, Kozinoga M, Kotwicki T.Non-structural misalignments of body posture in the sagittal plane.Scoliosis Spinal Disord. 2018;13:6. doi:10.1186/s13013-018-0151-5Ang B, Lefage R, Elysee JC, et al.In the relationship between change in kyphosis and change in lordosis: which drives which?Global Spine J.2021 May;11(4):541–548. doi:10.1177/2192568220914882Hay O, Dar G, Abbas J, et al.The lumbar lordosis in males and females, revisited.PLoS One.2015;10(8):e0133685. doi:10.1371/journal.pone.0133685
Been E, Kalichman L.Lumbar lordosis.Spine J. 2014 Jan;14(1):87-97. doi:10.1016/j.spinee.2013.07.464
Czaprowski D, Stoliński Ł, Tyrakowski M, Kozinoga M, Kotwicki T.Non-structural misalignments of body posture in the sagittal plane.Scoliosis Spinal Disord. 2018;13:6. doi:10.1186/s13013-018-0151-5
Ang B, Lefage R, Elysee JC, et al.In the relationship between change in kyphosis and change in lordosis: which drives which?Global Spine J.2021 May;11(4):541–548. doi:10.1177/2192568220914882
Hay O, Dar G, Abbas J, et al.The lumbar lordosis in males and females, revisited.PLoS One.2015;10(8):e0133685. doi:10.1371/journal.pone.0133685
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