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Swayback Posture Exercises

author image Nick Ng
Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.
Swayback Posture Exercises
Fight swayback with exercises for your back, abs and hip flexors. Photo Credit Nicole S. Young/iStock/Getty Images


Swayback is a condition in your spine in which the lumbar spine is hyperextended and may cause the thoracic spine to curve excessively. This posture causes low back pain, weakness in the buttocks, neck pain and spondylolisthesis. By doing specific corrective exercises daily, you can prevent the back from worsening or even correct the problem. Consult a qualified exercise professional before doing such an exercise program.

Supine Pullover Press

This exercise activates and strengthens the muscles in the deep abdominals, upper back and shoulders while relaxing the lower back. Lie on your back with your legs draped over a couch or ottoman. Place them about hip-width apart. Lace your finger together and extend both arms in front of your chest. Extend both thumbs and press them and your palms together. Slowly lower your arms toward your face and push your thumbs to the ground above your head. Take three deep breaths while pushing. Return to the starting position and repeat. If you could not touch the ground, see if you can do so in the next few reps. Otherwise, put a book or similar object above your head and use it as a surface to push. Do 10 to 12 repetitions.

Kneeling Hip Flexor Stretch

This exercise stretches the hip flexor complex and surrounding tissues in three directions that may be pulling the pelvis forward, causing the swayback. Kneel on the ground with your left leg in the front, bent at 90 degrees, and your right hip above your right knee. Tighten your right buttocks and lean your hip and torso forward. You should feel some stretch in your right hip flexor. Keep your spine neutral at all times.

Raise your right arm above your head, fully extended. Hold the position until you feel some relaxation in the hip flexor. Then lean your torso to your left while keeping the arm in the same position near your head. You should feel a stretch from your right armpit and shoulder, down to your sides and outer hip.

Hold the position until you get adjusted, and rotate your torso to your right while keeping the lean. Place your hand on your right knee for balance. Hold the position until you feel relaxed. Reverse the steps to the start position and repeat on the other side. Repeat the process as much as needed to get familiar with the movement and reduce the tightness.

Floor Bridge

This exercise strengthens and activates your buttocks without putting strain and pressure on your lower back. Lie on your back with your feet close to your buttocks, and your knees and feet hip-distance apart. Place your hands facing up with your elbows bent at 90 degrees. Exhale and push your buttocks as high as you can without lifting your heels. If you feel a tug or pull at your lower back, you pushed too high. Hold the top position for two deep breaths and then lower your buttocks to the ground. Repeat for 10 repetitions.

Downward Dog

This exercise stretches the entire posterior fasica that runs from the base of your neck and down to your heels. Start in a hands-and-knees position with your shoulders above your wrists and your pelvis above your knees. Sit back on your buttocks on your legs while keeping your hands in the same position. Curl your toes under and gradually lift your hips up so that you're now on your hands and feet. Don't move your hand positions. Push your tailbone up and back and tighten your thighs, turning your toes inward. Hold for five deep breaths. Return to the crouching position and repeat two to three more times. Don't lower your heels to the floor if it causes you to round your lower back much.

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