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Improving Posture: Exercises to Correct Excessive Low Back Curve
Improve Your Posture: How to Correct an Excessive Lower Back Curve
Are you aiming to improve your posture? Correcting an exaggerated curve in your lower back is achievable with targeted exercises.
Experiencing lower back pain? This discomfort often stems from an abnormal arch in your spine, known as a larger-than-normal lordotic curve.
This guide unveils essential exercises designed to rectify an increased curve in your lower back posture. After mastering the foundational routines, you’ll find advanced exercises to further enhance your posture.
See Also: Advanced Posture Exercises For Your Rounde Upper Back
Understanding Posture: Addressing Hyperlordosis
The natural curves in your lower back and neck, known as lordosis, play a crucial role in your overall posture. Normal lordosis is common and healthy.
However, the internet is rife with misinformation regarding posture correction. As a practising chiropractor, my goal is to provide you with accurate and reliable information to navigate posture improvements effectively.
Excessive curvature, or hyperlordosis, refers to an overpronounced curve in the lower back. “Hyper” indicates an excess, much like the term “hyperactive.” Conversely, “hypo” denotes a deficiency, indicating less curvature than normal.
It’s possible to exhibit hyperlordotic posture without experiencing pain. Nevertheless, addressing this condition early is vital to reduce the risk of developing osteoarthritis in the joints and discs of your lower spine.
See Also: 4 Upper Back Exercises To Improve Posture
Correcting Hyperlordosis: Enhancing Appearance and Reducing Risk
Proactively adjusting a hyperlordotic posture not only mitigates health risks but can also refine your silhouette. Through specific exercises, we can realign your pelvis, diminishing the appearance of lordosis without altering your body’s natural shape.
Causes of Hyperlordosis Include:
Tight Muscles:
- Erector spinae muscles along the spine.
- The hip flexor muscle is known as the psoas.
Weak Muscles:
- The gluteus maximus shapes your buttocks.
- Abdominal muscles, particularly the rectus abdominis or “six-pack” muscles, remain concealed for many under a layer of fat.
Hyperlordosis results from an imbalance between overly tight muscles pulling in one direction and weak muscles failing to compensate, exacerbating the spinal curve.
Correcting Your Posture: Balancing Muscle Strength
To amend your posture, begin by stretching the tight muscles before strengthening the weaker ones. This balanced approach is key to correcting an excessive lower back curve and improving your overall posture.
A: Arch Your Lower Back Like The Cat Pose in Yoga – Stretch your low back erector spinae (low back muscles).
- Get on all fours with your hands under your shoulders, your knees under your hips.
- Arch your upper back and lower back like a cat does when it’s scared.
- Hold for 30 seconds – do 3 sets.
- If you have a disc problem, or it hurts to arch and flex your back, this exercise is not for you.
A: Child Pose: Second stretch for your low back erector spinae (low back muscles).
- Get on your hands and knees.
- Sit back onto your heels with your arms reaching out as far as they will go.
- Your head is looking down – neck down.
- Hold for 30 seconds – do 3 sets.
A: Lunge Pose: You need to stretch the hip flexor muscles (psoas muscles)
- Get down on your knees.
- Put one leg forward with the knee bent to 90 degrees.
- The other leg is back with the knee very slightly bent resting on the floor.
- You should feel the stretch in the front part of your hip.
- Hold for 30 seconds and do 3 sets.
Second, strengthen your gluteus maximus (your butt-shaping muscle) and abs (your rectus abdominis muscles or six-pack muscles)
I will give you two exercises to strengthen your gluteus maximus. The squat and the single-leg squat.
B: The Chair Squat To Strengthen Your Gluteus Maximus
- Stand with your back to the chair.
- Your feet should be shoulder width apart with your feet turned out slightly
- Make sure to not arch your lower back when lowering yourself down to the chair.
- Touch the chair and come right back up 10 – do 3 sets.
B: Single Leg Squat To Improve Your Posture. When you can do three sets of chair squats easily, try single-leg squats.
- Always stand near a wall so, you can support yourself if you lose your balance.
- Stand on one leg.
- Stick out your butt as much as you can while bringing your other leg back, dragging it on the floor to keep balance.
- Go as far as you can with the back leg.
- Don’t let your knee go forward past the big toe
- Do 3 sets of 10.
Strengthen Your Abs To Help Your Posture
B: Front Planks strengthen your abs without putting dangerous pressure on your discs like crunches and sit-ups do.
- Lie face down.
- Toes together and your arms shoulder width apart.
- Hold this position without raising your butt too high
- Your body should form a straight line. Look in the mirror.
- Hold for up to 1 minute at a time. – do the exercise 3 times.
B: Advanced Abs Strengthening To Help Your Posture
- Get a basketball or medicine ball.
- Get in the front plank position.
- Balance with your forearms on your medicine ball/basketball.
- Pull your arms in toward you while balancing on the ball.
Feel free to share your questions, thoughts and experiences in the comments below, and don’t forget to connect with us on Facebook for more updates and tips on improving your shoulder health. We’d love to hear your opinions on who you consider the best Toronto chiropractor.
Dr. Ken, has been recognized as the Best Toronto Chiropractor in 2024, 2023, and 2018, here in downtown Toronto. As a sports chiropractor, he excels in treating a wide range of conditions including concussions, temporomandibular joint disorders (TMJ), sports-related injuries, and spinal issues. Beyond his clinical skills, Dr. Ken is an accomplished athlete, having represented Ontario in the Canadian Judo Championships and completed the Toronto Marathon on two occasions. He employs the innovative C3 Program to provide targeted and effective care to his patients, ensuring a holistic approach to their well-being and athletic performance.
Hey dr nakamura i think i have scoliosis but i have gotten x rays that say i havent but i think i have it what do i do im trying to do the insanity program for my health do u think the scoliosis will go away if i complete that
Author
Thanks for your comment Phi. You may not have scoliosis but you may a lean to one side or the other from a short leg due to the way you hold your posture while sitting or standing.
The insanity workout will not likely change that as the aim is to make you more cut, not to change your posture especially from a left right symmetry point of view. It will make you stronger but may give you an imbalance if the workout emphasizes working out the front of the body vs. the back and upper back. As the emphasis seems to be on esthetics this is likely the case. So if this is the case try to cause more imbalance.
You can add upper back and lower back exercises if my concerns with the workout are true.
Hope that helps your posture.
Hi there, Im 29 years old – I don’t have any lower back pain but I’m very sure my lower back arches or my hips have rotated (looking in the mirror). When I am facing forwards my feet stick outwards (feels normal) and when I correct my knees to face forwards (have to squeeze my gluteus’s so they are in its “normal” position this becomes very uncomfortable feeling for me. I also have a bloated feeling most of the time from my stomoach sticking out more than usual. Would these exercises above help correct this? I used to play sports at a very high level until 21 (6’3″ and 95kg) and stopped sports for 8 years ago. I want to get fit again and I am struggling to do this as I keep breaking down when running. I’ve always had tight hamstrings but my gluteus area and across my hip area burn and tigher only when I run. Any extra advices? Thanks in advance!
Author
Thanks for your concern Rosito. First I don’t recommend running for you at this time. You should consider swimming, biking or going to the gym and working on a rowing machine and the stationary bike. If posture has hyperlordosis or too much of a curve in the lower back than running will put excessive pressure on the joints especially at in the lower back.
I would do the exercises consistently everyday. Check your progress by lying down on the floor or your back to the wall. Post people with an exaggerated arch in the lower back can put the whole forearm behind their lower back arch. After a month or two you will see a difference. After a year you will likely have good improvement.
The bloating is not likely due to the posture. The bloating is likely related to your diet. You are most likely sensitive to a number of foods. You should see naturopath with this problem. Fixing your posture will not likely fix your bloating.
Hope that helps your posture. Keep me posted on your progress.
Hi I’m 11 years old and I have hyper lordosis it kinda is like the models whose holding the laptop and I was wondering if this would help.
Author
Thanks for your question Areana. Please first ask your parents or your family doctor if you have hyperlordosis. If that is the case and you have confirmed with them and you have no other sickness you try the exercises for a month. You should start to see a difference at that time.
Hope that helps you posture.
Hi i’m 13 yers old I’ve noticed that i’m having an hyperlordosis lower back definition, also my neck is stuck in lordosis spine and the upper back has a kypho spine. Most of the day i’m spending sitting down in school and in front of the computer. I’ve had problems with my posture since i was about 10 years old and i’m wondering if it’s too late to correct this, and if it’s not, will these exercises help me to get rid of my poor posture? Also how often should i do these excercises and how long would it take to correct these spines??
Author
Thanks for your comment Jokiboi123. Here’s the good news. Most people will be helped by the exercises. I hope you are not being self conscious looking at yourself in the mirror. You should get an opinion from a few other people like your school nurse, or a your family doctor. Providing the assessment is correct you can do the exercises. Keep in mind that if your posture severely altered, and and you also have differences between right and left sides ie. your right your shoulder is higher it’s possible there is a scoliosis there. In that case you should see a professional like a medical doctor or chiropractor.
Having said that most people that do the exercises start to get better after a month and get closer to their ideal posture within a year. (my experience)
Hope that helps your posture.
Definitely not too late! You’re only thirteen! don’t panic. I’m not a chiropractor, but I’d say 3 or 4 times a week would be pretty good. Don’t worry, you still have lots of growing to do! I used to have scoliosis (a curve in the spine, like an s but not nearly as curvy) but I joined the swim team and after just one season of hard swimming, my scoliosis was way better! All you have to do is exercise all of your muscles equally, which is what you do in swimming and with these exercises.
Author
Thanks for your comment Giselle. Your positive comments will be encouraging for someone that is very worried about their posture. I hope our friend jokiboi123 gets better with the exercises. Doing them while the spine is flexible is helpful as it get more difficult if you start later on in life.
The younger you are the faster you recover.
Once again thanks Giselle.
I am 13 and have scoliosis. However, I suffered an injury to my right shoulder making it impossible to wear my brace without excruciating pain. Once I stopped wearing it, I developed major hyperlordosis because I have to sit all day at school. Should I do these excercises? If yes, how long should I do them and when will my hyperlordosis be fixed?
Author
Thanks for your comment Autumn. If you have to wear a brace you have quite a significant scoliosis. So your scoliosis is likely between 20-40 degrees as they aren’t suggesting surgery. The fact that you developed major hyperlordosis from the time you stopped wearing your brace or noticed it more suggests that your scoliosis is worsening and depending on when you stopped wearing the brace, worsening fairly quickly. Unfortunately you will not likely get better with these exercises as your hyperlordosis is much more complicated.
I recommend that you see a health professional who may be able to alter the brace to to suit your shoulder, and take further scoliosis X-ray series to determine if your curves are indeed worsening.
Good luck Autumn.
Hello! I am 15 years old now (just turned 2 days ago) and I believe that I have lumbar lordosis. I haven’t visited any doctor because it’s not so bad yet. First of all, I am a swimmer and that is what mostly annoys me when I look at others. They have abs and muscles where I still have some fat all over my torso (man boobs, a fat belly; probably because my mom feeds me a lot). And I kept on noticing my curved back until I finally researched it a bit and found your website and decided to do the excercises listed above. Will these help me? Do I do all of them? How many of all these excercises do I do per day?
Info:
Height: 5′ 4″
Weight: 60 kg (about 132 pounds)
Author
Thanks for your comment iseekgeek. The exercises won’t help the man boobs but it will help the look of the fat belly even though the level of fat will be the same. By arching your back less the belly won’t stick out as much. So I would do the exercises if I were you.
However being 15 years old, technically I have to tell you to get guidance from an adult like one of your parents. Also I would keep swimming as that will definitely help burn off some fat.
Hope that helps your hyperlordosis.
Hi my leg/back and feet hurt so everytime i walk it hurts i think its called sciatica,ive done the exercises &theyve help but 5minutes after i rest it hurts again.?
How can i find the exact pain spot because i cant seem to figure out the ”exact” place it hurts ,any techniques? or is this not sciatica,please get back to me asap
Thankyou ?im under 16 by the way.
Author
Thanks for your question Andrea. You need to see a professional in person as they can take a proper history and exam.
Good luck with your leg and back pain.
Hi Dr Ken. Thank you so much for writing this useful article. I’m not sure if I have this problem. I’m a beginner yogi and when I’m in postures, my lower back tends to arch automatically. So, it’s easy for me to do backbend poses, but my lower back hurts sometimes.
However, when I do cat pose(cat cow pose), I can’t round my back. My lower back and middle back are completely flat.
My twist posetures are also bad. I can’t twist and place my elbow on the outside of the opposite leg. I always feel some stretches or a good pain, hopefully, on my middle back.
Thank you in advance
Author
Thanks for your comment Oatachi. Yoga can be helpful and very bad for your lower back if you are having pain depending on the Yoga exercise. In your case it sounds like you don’t have any pain. You may just have a exaggerated posture where the lower back is curved too much or hyperlordosis of the lower back. This often prevents you from getting in the Cat part of the cat-cow pose as you have to move your lower back a lot further just to get back to the straight position.
Try the exercises for two months and see if you see an improvement. While I can’t see if you have an exaggerated lower back posture or hyperlordosis these exercises will give you a more stronger and stable spine, which is helpful to prevent lower back pain.
Continuing the exercise indefinitely may be helpful.
Just remember it may take a couple months to see a small change in posture and it may take a year for more substantive changes if you do the exercises on a regular basis. 3-4 times a week is good. Everyday is even better.
Hope that helps.
Reading this article was very informative. I have a question though.
I have had extremely bad tailbone pain for over 6 years. All X-rays show that there is nothing wrong with the tailbone. Could having too much of a arch in my lower back be the cause of the pain?
Author
Thanks for the comment Christina. An exaggerated lower back arch or hyperlordotic posture will stretch the muscles in the lower back and pull more on the sacrum which is directly attached to the tail bone. So doing the exercises may help but is by no means guaranteed.
More likely is the tail bone or coccyx can go out of place or subluxated if you were involved in a fall. Second the sacrum (one of the bones of the pelvis) and its joint the sacroliac joint can refer pain into the tail bone. Third the piriformis muscle and the lower pelvic floor muscles can refer pain to the area around your tailbone.
If I were in your position I would do the exercises above but add one key exercise. Try the piriformis exercise with the medicine ball (2nd last picture). You can also use a tennis ball or other hard balls even a foam roll if you have one. Stay on the sore spots for 30 seconds than move onto the next spot. If that doesn’t work you need to seek professional help.
hi doctor,
am writing from india.my son is six years old he has lumbar lordosis.will the exercises suggested here help him?he suffers from cerebral palsy as well so his all his muscles are weak.he can walk and runs like he is jogging.can you help him please.
Author
Thanks for your comment regarding your boy’s posture Rumana. The exercises should not hurt him unless he falls. You will have to the judge as to the safety of the exercise in regards to him falling due to his cerebral palsy. The benefits are that he will have a more stable, and stronger spine which he will needs as many of the muscles will be in spasm.
You can also get a professional to teach you the exercises than after you learn what they do for him you can do it yourself and also teach someone to help you do the exercises with him.
It would be difficult to get a six year old to do the exercises but if you make it a fun activity perhaps with music or make it a game he may do it. Perhaps you can say he will get his favorite _____ if he does the exercises or if you start doing the exercises he may want to copy you.
Hope that helps.
Thanks a lot for replying & for the helpful information Dr. Ken! I will try the sciatica exercises first before the hyperlordosis exercises. Hoping to see good results soon. Thanks again! 🙂
Author
Always glad to help Ina. Keep me posted on how you are doing. If you have any other questions, just ask.
Hi Dr. Ken! Thanks for this wonderful exercises. Can wait to do these to improve my posture and hopefully treat my hyperlordosis. My lower back pain started 11 years ago after I gave birth to my second child. I had my x-ray done and the radiologist said that I had a mild scoliosis on my lower lumbar and so I had my sessions of physical therapy. The pain is at my right lower lumbar. Sadly it did’nt go away. Years passed and I just tolerated the pain, I take pain relievers when pain gets worst. Now, my left leg is somewhat affected. It feels numb, cold and it hurts. I went to the Dr. and had my x-ray again and it says that I have an exaggerated lumbar lordosis. Im taking this drug for my nerve to treat the numbness of my leg because I have a compressed nerve due to my back problem. If the drug did’nt work after 2 weeks of taking it. I will need to undergo MRI. My question, are these exercises not bad for my case? Do you think it can help me treat this lower back pain and my leg? Thanks Dr. Ken!
Author
Thanks for your story Ina. Sorry to hear that you have been in pain for so long.
Being pregnant puts a lot of pressure on the back and loosens ligaments. This may have caused the scoliosis or you may have had the mild scoliosis before your pregnancy. Either way the scoliosis you presently have will put uneven pressure on the spine causing premature osteoarthritis (wear and tear). This wear and tear can contribute to pinching of the nerve.
While you should take care of the hyperlordosis which is likely a contributor to your pain you want to take care of the numbness in the leg first. Why? Fixing hyperlordosis takes months like any other posture problem, where as you can do something about numbness and pain relatively quickly.
Try these sciatica exercises instead of the hyperlordosis exercises for now. https://www.bodiempowerment.com/low-back-pain/sciatica-4-best-exercises/
When the numbness and pain in the back is diminished start the hyperlordosis posture exercises at the same time.
Hope that helps.
Hello Doc, today i had some xrays and i have lumbar hyperlordosis, i also pinched a nerve doing squats yesterday and i can barely move now.
Do you have any routine that i can practice everyday to improve and correct my arch? I also have zero flexibility.
Author
Hi Natalia. Thanks for your comments. People often lose form during squats when they are tired especially near the end of the work out or you may have never done the squats properly. It is possible as you say due to your lack of flexibility that you never did your squats with your lumbar lordosis (arch in your low back) during the squat.
First you need to get rid of your pain https://www.bodiempowerment.com/low-back-pain/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
You should continue to do the cobra to increase your lumbar lordosis so that you can have a back arch so you can do your squats.
When you get rid of your pain you need to learn how to move your pelvis properly before you can squat. https://www.bodiempowerment.com/low-back-pain/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/
Hope that helps. If you have any other questions let me know.
This was very helpful Dr.Ken. my butt is a little visible, well its maybe because i play a lot of football and badminton and as such my lower back is curved. I always felt maybe my butt is a little big but most footballers do have a well rounded butt. I realized that it just looks like it because of the curved lower back. I’ve just started doing these exercises. Hopefully i get into the right posture soon. Thanks again!!
Author
Thanks for stopping by Chetan. Most athletes that do a lot of running have strong gluteus maximus muscles. Those are your butt muscles. In your case you may not have lumbar hyperlordosis (extra curved lower back) but just strong butt muscles which stick out more as they are bigger. The good news is these exercises won’t hurt you and may even help you run faster. The reason is by stretching the hip flexor, which is usually too tight on most footballers, you are loosening up the muscle (psoas muscle) that is often the limiting factor for your hip/thigh extension. If you have limited extension of your hip/thigh due to a tight hip flexor you can’t get enough stride length and thus you slow down.
thanks a lot Dr. Ken. For a very long time I kept on searching for remedies for my arched back and neck. My search has come to a halt perhaps. By starting exercises in your article on daily basis, I hope to get positive and considerable results. Thank you.
Author
Glad your search has come to a halt Sidham. Keep in mind the even small changes will take time, likely months before you notice much. Considerable changes make require a year for more severe cases. If the changes come quicker that’s great and i hope that they do come quicker but keep in mind that you have had this postural problem for likely many years.
Please keep me informed of your progress. I will be here.
Hey Dr Ken. I read over this article and you give the best explanation of proper ways to fix posture and great information on the back. But I actually have bad posture with my lower to mid back when I bend over. When I am standing I am fine. But my lower to mid back arches out and my lower back doesn’t stay straight. I know this sounds weird but I’ve noticed with most people it stays somewhat straight. Mine just goes further than most. Any suggestions on strengthening it or is this something normal?
Author
Thanks for your comment Michael. It doesn’t sound like you have any pain so I’m happy about that. It does give me concern that you have postural problems when bending over. The key is to keep the arch in your lower back when you bend over. This is important to prevent disc injuries that you can’t even feel as there are no nerves in the disc. There are only nerves on the outside of the disc. So essentially you can damage your disc and not feel it until it aggravates one of your nerves.
Keep in mind though that many people have disc bulges, prolapses (bigger bulges) and full herniations and still have no pain.
However I don’t recommend you do nothing about it. You should learn to bend over properly and lift things properly to prevent disc herniations. You can this by doing butt lifting. Here is the article here. https://www.bodiempowerment.com/low-back-pain/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/
Hope that helps Micheal!
Thank you, so much! That’s exactly what I needed!
Author
You are welcome Michael. Just remember it takes persistence and dedication to improve your posture. Unlike treatment for pain in which you can see immediate results posture is something that requires patience. With patience though, you should be rewarded by feeling better, looking better, feeling stronger and an improvement in your confidence.
Let me know how you are doing later on. Better yet send us a before and after picture.
Dr Ken, I loved this article and have bookmarked it to incorporate these exercises daily! Nobody told me that a possible side effect of major weight loss would be the ability to see how poor your posture becomes as a result of excess weight! I have lost 105 lbs and am a size 3, 120lbs, and 5’7 – something I am extremely proud of, but without the weight I am able to see how poor mine has become! Thank you!
Author
Congratulations on your weight loss! That really is amazing! Weather the weight caused the bad posture or the lack strength and stability caused the bad posture I am happy that you are on the road to recovery. Either way the exercises should help. Again congratulations.
Hi Dr. Ken. I have been visiting several chiropractors for over 8 months now and i still don’t feel well. I feel a little better but overall not great improvement. I feel a grinding/cracking sound in my upper cervical area (C1,C2). I wonder if i should just go for surgery and see how that come out.
Author
Sorry to hear are not feeling much better with several chiropractors so far. You don’t say if you have pain along with this grinding sound. Also do your X-rays show sign of moderate to severe osteoarthritis in the neck.
If you have no pain in your neck and have moderate to severe osteoarthritis than it is normal to have grinding. You can try the exercises to help stabilize the loose joints. Surgery on the other hand, is only reserved for only the most extreme cases of instability, in which the ligaments are torn and you are in danger of paralysis. It doesn’t sound like you are a surgical candidate, these people cannot move their neck even an inch / cm.
A grinding or cracking in the neck especially in the upper cervical area means that you need more stability and strengthening exercises. Strengthening the upper back and neck is the best thing to do. Try some isometric neck exercises. Put your hand on your forehead and try to move your head against your hand. Don’t let your neck move forward. Try this in all directions sideways and backwards for 30 seconds. You can vary the exercise by changing the starting position from vertical to 20 degrees flexion & 40 degrees flexion. This can also be done in all the other directions.
I you have any other questions please leave a comment or if you want to ask a questions privately email me at drken@bodiempoweremnt.com
Hi I have enjoyed reading your article though Ido have a few questions.. my back is kind of the opposite . I feel like the line in my back stops right around my ribs and Ihave love handles and no arch at all . Matter of fact my lower back sticksout further than my butt and does not feel like it arches in at all even when Itry to force it .. why could this be . Sorry if its confusing just putting it into the best words that Ican.
Author
Thanks for your comment Gabby. When you have no arch in your lower back you risk having disc problems later on in life as this is not the proper position for your spine. The improper spine position puts more pressure on the lumbar disc and eventually leads to disc bulges and sometimes disc herniations (slipped disc).
To improve your posture Gabby you can start off by doing the Sphinx exercise followed by the Cobra. The exercises are found in this article. https://www.bodiempowerment.com/low-back-pain/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/. It would be prudent to do the exercises in the link above to improve your posture.
If you have further comments just make another comment. If you like the article share it with a friend on Facebook. I would appreciate it.
Thanks so much for this article Dr. Ken Nakamura. I have been doing the exercises and my once lower arched back looks normal now! I’m sure you saved my posture. Once again, thanks very much!
Author
That’s terrific, that your posture has improved. You should continue to the exercises to keep the strength and stability of your spine. Initially you should do them everyday but to maintain your posture you should do them three times a week. Most people with this posture also have loose ligaments which creates a need to strengthen the stabilizing muscles.
The other option is to make the exercises a habit at night or in the morning depending on the type of person you are.
Congratulations on improving your posture!
Hi Ken i loved it because it is the only website I have find it. And very helpful. May I know how long does it take to straighten the spine? Have you got any people acknowledged you about their improved position? Thank you.
Author
THanks for your question Kart. Many people feel better but I can’t give you a number as I don’t keep track. How long it takes depends on how bad your curve is, how old you are, how flexible your spine is and how often you do the exercises. Also other medical conditions will usually slow down the process such as diabetes as there is less circulation to the bones, muscles and joints.
Hope that helps your posture.
That’s so great to hear it worked for you. Can I ask how long it took you to start seeing results and when you really felt like your posture had changed significantly? I am going to try this, I have had a prominent curve in my back for as long as I can remember and am getting fit, doing strength training and am trying to take a holistic approach to improving my overall look and more importantly, health and well-being. I think integrating these exercises into my regime may help a great deal. Thanks Dr. Ken. Do you know if this posture fix may also help lift the chest?
Many thanks Dr. Ken. I have been looking to fix my arched back for a long time and your article made perfect sense. I have had an arched back most of my life and have started the daily exercises in your article. Hopefully this starts to fix my back.
Author
Sean, thanks for your comment! You are most welcome. I try to help as many people as I can by posting information that people can use. If you are having trouble with the finer points of an exercise don’t hesitate to comment further, and I will reply the best I can.
Please keep in mind posture takes a long time to change. It may be a few months before you notice any change. You need to be consistent and persistent.
May you find better posture in this new year.
How many times a day should I do these exercises?
Author
Everyday Mary. Hope that helps correct your posture.
So will I have to do these exercises daily for the rest of my life to keep my back from being this way ?? 🙁
Author
Thanks for your comment Lisa. You may not have to do them continously for the rest of your life but you can do them whenever you get pain but than it’s not preventative is it. The choice is yours to make. If the exercises are helping that’s a happy face as far as I’m concerned.
Hope that helps your posture.
Thanku dr ken its really good job to provide people accurate guide in medical.i have suffered from tetnus last year and got extra curve at lowerback.i feel problem during sex due to my back.do you have any treatment..??
Author
Thanks for your question. I am not familiar with the affects of tetanus and whether it is a permanent problem or otherwise. This is not my area of expertise. It would be wise to seek out professional help from a person that can at least guide you personally at least for one session. This way you can see if the exercises are harmful to you or not. For the vast majority of people no harm will come to them but like I said I am not a microbiologist nor a medical doctor. I am a doctor of chiropractic with expertise in muscles, joints and nerves.
Hope that helps your posture Shen.
Can lordosis be cured permanently ? I think I have hyper lordosis. I try to stay strait but when I am tired I can’t hold my self so my belly comes front and my but back. People think I am fat but actually I think this is the problem. Any sugestion doctor Ken , please ?
Author
Thanks for your question Barny. Yes hyperlordosis can make people’s butt appear bigger than it really is. Assuming that is the problem doing the exercises everyday will help with your problem.
Hope that helps your posture.
How many times i have to do this exercise in a day if i have hyper lordosis…because sir,i m doing this two times a day..is this good!!
Author
Thanks for your question Anurag. Once a day is enough but twice a day is even better.
Hope that helps your posture.
Hey Dr ken, my back is constantly popping. Does that mean I have instability? also, I was doing stretches leaning back for a whole year, all of the time. and only those stretches. Does this mean I created the arch in my back from doing that?
Author
Thanks for your question Ryder. Just because there is popping in your back doesn’t mean that you have instability. It can mean you have osteoarthritis or simply that your ligaments are loose. Doing extension exercises can create problems. They will increase the arch and possibly create a new disc herniation if done in excess.
Hope that helps your posture.
Dr Ken,
Herniated disc with lordorsis bond structure is allowed to do cobra stretch????
Thanks
Author
Thanks for your question Harry. So you are asking if you have both a exaggerated lordosis of your lower back along with a herniated disc, should you do the cobra stretch. If that is your question than yes, absolutely. Your herniated disc is more important than the exaggerated lordosis. Also you may just have a normal lordosis in which case you are not compromising at all if you do cobra stretches.
You see lordosis is normal contrary to what some other web sites says. Anyone that says that has never studied anatomy and is simply copying information from other web sites, who intitially made a mistake. Hyperlordosis is too much lordosis whether in the lower back or neck.
Hope that helps your exaggeragted lower back.
Thanks for your reply. After did few times cobra stretch, The l5 s1 pain Down to Leg is reduced much but on The Otherwside i feel some sciatica pain like electrical Shock From My low back shoot Down to The buttock. its painfull it happen Few times but then dissapeared. I am afraid to do it again. Although My left leg slightly better. Any Idea ? Thanks In advance for your reply.
Author
Thanks for your question Harry. That means you are getting better. Just go gently and not so high with the cobra.
Hope that helps your disc herniation.