Tips for Fixing a Swayback
Having a swayback or increased lumbar lordosis, can cause pain in the facet joints, as well as pain in the structures above and below the area. Listed below are some great tips to help fix this posturing:
1. Start with lots of stretching to open up your hip flexors.
Try these:
If you have someone who works on your in a massage/ PT type capacity have them manually release your psoas.
2. Do not do any abdominal activities that require lifting your legs. (Like hanging abs or leg lifts) This only makes your psoas (a major hip flexor muscle) tighter. Instead focus on abdominal exercises that use your stomach for stability and not movement.
Here is a good example of core training exercises that do not use the psoas:
3. Focus on correcting it all day long. Think about your sacrum (tailbone) being heavy and pointing down verses back. Keep a slight contraction with your rectus abdominis (6-pack muscle). This should help pull your hips in alignment without actually tucking your butt under. You do not want to over correct, because this can often be worse for your back in the long run, leading to things like disc bulges.
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