How to Fix Sway Back?

How to Fix Sway Back?

Sway back posture is a type of poor posture in which your hips are pushed forward while your upper body leans back. This makes your center of gravity fall behind your hips. Ideally, your head, ribs, and pelvis should be aligned, stacked one on top of the other to keep balance. But in swayback posture, this balance goes out the window, creating a real recipe for disaster.

Buckle up as we dive deep into identifying what sway back posture is, what its symptoms are, and some useful ways how to fix sway back posture.

Fivali Normal Posture vs. Swayback Posture - Guide


Recognizing the Symptoms of Sway Back

Our body keeps up with balance and movement with the help of the natural curves of our spine. The spine has a gentle S-shape with three main curves: the cervical curve in the neck, the thoracic curve in the upper back, and the lumbar curve in the lower back.

These curves work together like a well-oiled machine and keep us upright and flexible. However, with a swayback posture, this natural balance gets thrown out of whack. Here are some of the signs of this posture:

  • Loss of height
  • Head forward posture
  • Anterior pelvic tilt
  • Tummy pooch
  • Kyphotic Curve
  • Lordotic Curve
  • Hyperextended Knees
Fivali Signs of Swayback - Guide
Some other imbalances that may be present in somebody with swayback are:
  • The hamstrings are short and tight
  • The glutes and abdominal muscles may turn off
  • Hips are extended,making flexor muscles of hips weak
  • Tight lower abdominals that pull the pelvis up into that posterior pelvic tilt

The misalignment of your pelvis and spine due to sway back posture increases the risk of hip and back injuries. Besides, it can lead to several musculoskeletal injuries and also put a lot of pressure on the internal organs.

Sway back posture can open a can of worms when it comes to symptoms, affecting both comfort and mobility. Here are some common issues:

  • Lower Back Pain
  • Neck and Shoulder Pain
  • Pain and stiffness in the pelvic area
  • Reduced Mobility
  • Poor Balance
  • Tight Hamstrings
When this poor posture puts pressure on internal organs, it will further present with symptoms such as:
  • Constipation
  • Reduction in lung capacity
  • Incontinence
  • Heartburn


How to Fix Sway Back?

If your static alignment and posture are compromised, all the movements that you make are going to be compromised. So basically, if you are not trying to fix this posture, you are actually putting yourself at risk for injury, especially in the lumbar spine. Ready to nip sway back posture in the bud? Let's dive into how to fix sway back posture!

(1) Lifestyle Modifications

Not only swayback position is a mechanically compromised position but it also looks weird. Let's get to the root of the problem and fix sway back posture with some lifestyle modifications.

  • Avoid Hip Stretching Exercises: Swayback is often confused with hyperlordosis in the lumbar spine. Many of us are guilty of it and do a lot of hip stretching or extension exercises. Doing this makes the muscles of the hips chronically stretched and weak. It’s like stretching a muscle that’s already overstretched. So stop stretching hip flexors.
  • Stop Sleeping on Stomach: If you sleep on your stomach, then stop doing it. Not only can it worsen your sway back, but it can also cause neck issues. Your tissues adapt to the position that you put them in. That's why sitting for longer periods of time is bad because these neuromuscular holding patterns and tissue alterations start to occur in as little as 20 minutes. So imagine what sleeping on your stomach for 8 hours can do to your body. It's highly recommended that you lay on your back while you sleep.
  • Correct Sitting Postures: It's very common in people with swayback posture to sit with a posterior pelvic tilt. In this position, your whole spine is flexed,and your pelvis is posteriorly rotated. If you continue to do this, it'll make your pelvic tilt even worse. So sit while maintaining the natural curve of your spine.
  • Correct Daily Standing Position: Be aware of your standing position, whether you are doing dishes, waiting in line, or doing anything while standing. Make sure you are not reinforcing the swayback posture. Practice standing in a position where the center of your hips is aligned in front of the gravity line.
  • Precautions in Daily Activities: Take precautions while doing daily activities. For example, if you want to pick something up, bend at your knees, not your waist. While driving,always adjust your seat to support your back fully.

(2) Physical Therapy and Corrective Exercises

Targeted physical therapy and corrective exercises are great ways to knock the sway back posture into shape. These simple corrective exercises demonstrate how to fix sway back posture:

1. Glute Bridge: Glute bridges are like hitting three birds with one stone exercise. Not only does it strengthen your lower back muscles,but it also builds a solid foundation for a stronger body by strengthening the glutes and hamstrings all in one. Plus, this exercise is extremely important for preventing lower back pain.

  • Ready your starting position by lying flat on your back hips, knees bent, feet on the floor, and hands at your side.
  • Lift your hips upwards while keeping your shoulders on the ground.
  • Hold for a few seconds, then lower.
  • Repeat 10-15 times.

2. Child's Pose: Child's Pose is like hitting the reset button for your body—it stretches and relaxes the spine and hips. This gentle stretch eases the tension, especially in the lower back, and promotes relaxation and digestion.

  • Begin with a crawl position with hands palm down on the floor and knees on the mat.
  • Now, slowly sit back, lowering your buttocks towards your heels until a stretch is felt along your back and/or buttocks.
  • Crawl your fingers further out for a deeper stretch.
  • Hold for 15 seconds.
  • Slowly return to the start position.

3. Planks: Planks are the glue that holds your core strength together, improving stability and posture from the ground up.

  • Begin by lying on your stomach.
  • Place your elbows below your shoulders, the hands with the palms on the ground, and onto your toes. This will create a straight line from the shoulder to the heels.
  • Hold this position for approximately 10 seconds to 60 seconds. 

(3) Pain Management

Over-the-counter pain relievers like ibuprofen or acetaminophen can take the edge off pain and inflammation. However, you can also utilize a more targeted and soothing approach, such as using a high-quality back brace for sway back. The Fivali Lower Back Brace with Infrared Heating Provide Back Pain Relief is the best back brace for posture and lower back pain. The soothing warmth of infrared heat penetrates deep into your muscles, promoting relaxation and enhancing blood flow.

(4) Specialized Treatment Options

In severe cases, if conservative treatments do not work, consult a physiotherapist. Depending upon your specific case, you may be recommended a spinal fusion or decompression surgery. There are other specialized treatment options, such as Acupuncture and therapeutic massage, to help fix sway back.

(5) Long-term Prevention Strategies

Let's get ahead of the curve and tackle sway back posture with these long-term prevention strategies!

  • Proper Exercise and Workout Habits:Involve yourself in regular sway back exercises. You should focus on core, back, and hip exercises.
  • Ergonomics at Work: Use a supportive chair, keep your screen at eye level, and take breaks to stretch your legs.
  • Back Brace for Posture and Lower Back Pain:A back brace like the ones Fivali offers is the best back brace for lower back pain. It offers extra support and helps you keep proper posture, especially during back-straining activities.
Fivali Back Brace for Sway Back - Guide

We hope this article covers all of your concerns about what swayback is and how to fix swayback utilizing different ways. However, nipping sway back posture in the bud requires ongoing monitoring and prevention. Keep a close eye on your posture and add all these strategies to your daily routine. For an extra boost, explore Fivali's back brace—it's like having an ace up your sleeve to maintain proper alignment and reduce back pain.

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