Observe yourself sideways in a mirror and see if your upper back looks hunched, which indicates upper back problems. Place your back against a wall with your heels 1 inch away and your body touching the wall. If you can slide your hand behind your lower back and there is still space, then you may have swayback, according to the Aerobics and Fitness Association of America (AFAA). Do corrective exercises to fix these back issues, recommends the National Academy of Sports Medicine (NASM).
Lower Back
Swayback of the lower back is also known as excessive lordosis. This is a fancy term for a low back arch. The National Academy of Sports Medicine (NASM) suggests ball squats to strengthen the glutes, abs, hamstrings and pelvic floor muscles to correct this back problem.
Place an exercise ball against a wall at hip height. Press your back against the ball and position your feet shoulder-width apart with your toes pointing forward. Place your hands on your hips. Bend your knees and lower your hips. Keep your back straight and look ahead. Press your legs straight again.
Upper Back
The ball cobra is an exercise that strengthen yours lower back, as well as the middle and lower traps, rhomboids and rotator cuffs of your upper back and shoulders. A weak upper back contributes to rounded shoulders and excessive kyphosis. Lie on an exercise ball with your feet against a wall or couch and the ball under your hips. You may have to adjust the placement of the ball to find your center of gravity. Straighten your legs and place your arms next to your sides without touching your body. Have your palms facing the ceiling and your torso draped over the ball. Raise your torso up and rotate your arms inwards so that your palms face down. Pinch your shoulder blades together. Lower your body and rotate your arms back to the starting position.
It is also important to watch that your head is in a neutral position at all times because a forward head posture often accompanies rounded shoulders and swayback. Stand sideways to a mirror and look with your peripheral vision to observe your head placement. Your ears should be in line with your shoulders, according to AFAA. Pull it back if it isn't and keep it there.
Stretches
Rounded shoulders are associated with tight upper trapezius and scalene muscles of your upper back and neck, according to NASM. Stretch them daily or twice daily.
Stand up tall and hold your left arm at your side. Extend your right arm out to your side with your palm facing forward at about a 30 degree angle from your body. Pull your shoulders down and back. Stretch your neck sideways by lowering your left ear toward your left shoulder. Hold for 20 to 30 seconds and then do the other side.
References
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America"; Mary Yoke, MA; 2003
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
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