How To Fix Sway Back Posture

This blog post contains the best exercises and strategies to completely fix a Sway Back Posture.

What is Sway back posture?

The Sway Back Posture is where the pelvis is pushed in front of the vertical line of the ankle.

As a result – the torso will “sway back” in the attempt to compensate for the forward shift of the pelvis.

In This Blog Post

• Characteristics
• Muscles Involved
• Causes
• Test For Sway Back Posture
• Sway Back Posture Vs Anterior Pelvic Tilt
• Exercise To Fix Sway Back Posture
• Common Questions

characteristics

Note: This is the general presentation of someone with the typical Sway Back Posture. It is not uncommon to see slight variations.

Characteristics:

• Pelvis pushed forwards relative to line of Ankle
• Posterior Pelvic Tilt
• Hyper Extension of Hip
• Butt Gripping
• Hyper Extension of Knees
• Slight Dorsiflexion of ankles
• Out turned feet
• Pronounced Thoracic curvature
• Sunken chest with upper Abdominal tightness
• Early flexion in upper part of Lumbar Spine
• Loss of Lumbar Lordosis
• Upper back shifted backwards
• Rounded Shoulders
• Forward Head Posture

muscles involved

With Sway Back Posture – there is an imbalance involving the following muscles:

(These muscles will be addressed in this exercise section of the blog post.)

a) Tight Muscles

• Hamstring
• Gluteal muscles
• Internal Obliques
• Upper Abdominals
• Anterior Shin muscles

b) Elongated Muscles

• Hip Flexors
• External Obliques
• Erectors Spinae muscles in the Thoraco-Lumbar junction

Causes

Here are the 5 main causes. Which one relates to you?

1) Tight Hamstrings

Tight Hamstrings can tilt the pelvis backwards (also known as a Posterior Pelvic Tilt) and drive the pelvis forwards.

Do you have tight Hamstrings?

Instructions:

• Lie down on your back.
• Hold onto the back of the knee.
• Pull your knee towards you so that your knee is pointing directly upwards.
• Whilst keeping your toes pointed, straighten your leg as much as possible.

Results: If you are not able to straighten your leg in this position, then you likely have tightness in your Hamstring muscle.

2) “Butt Gripping”

“Butt Gripping” refers to the over use and reliance of the gluteal muscles to stabilize the pelvis.

This can result in the pelvis being pushed into a forward position.

If you can feel a prominent amount of activation in your gluteal muscles whilst standing, this suggests you may be “Butt Gripping”.

3) Hypermobility

Sway Back Posture can result from the hypermobility/excessive laxity of the joints.

This is due to the pelvis resting on the end ranges of the hip. (as opposed to the muscles holding the pelvis in the correct position.)

Answer these questions:

• Can you place your palms on the floor whilst standing with knees completely straight?
• Do your knees hyperextend?
• Do your elbows hyperextend?
• Can you pull your thumb to touch the front of your forearm?
• Can you pull your little finger backwards to 90 degrees?

Results: If you answered “Yes” to most of these questions, it suggests that you may have a degree of Hypermobility.

(Note: The best way to address Hypermobility is to focus on strengthening the muscles that support the joints.)

4) Slouched Thoracic spine

Habitual sitting with a slouched posture may cause the upper back to be locked in a hunched position.

This may cause the pelvis to be pushed forwards in the standing position in an attempt to keep the torso in a more upright position.

5) Poor Sleeping Position

Sleeping on your stomach can encourage the development of a Sway Back Posture.

(This is particularly true if you sleep on a soft mattress as the pelvis will sink in.)

How do you know if you have Sway back posture?

Follow these 3 simple steps to determine if you have this type of posture:

1. Take a side profile shot of your standing posture

Make sure that:

• Your clothing attire allows clear vision of your body.
• The photo is taken at hip level.
• The head to the feet are completely visible.

2. Locate these land marks

Greater Trochanter (Hip): This is the bony prominence that sticks out on the side of your hip.

Lateral Malleolus (Ankle): This is the bony bit that sticks out at the outside of your ankle.

3. Compare the alignment of these 2 landmarks

In the ideal posture – you should be able to draw a vertical line between the Greater Trochanter and Lateral Malleolus.

Results: If the Greater Trochanter is in front of the line of the Lateral Malleolus, then your hips are pushed forwards.

4. Pelvic Tilt

When your pelvis is pushed forwards, the pelvis can adopted different tilts.

• Anterior Pelvic Tilt (Red) : The line will be significantly slanting forwards.
• Neutral Pelvis (Orange): The line will be moderately slanting forwards
• Posterior Pelvic Ttilt (Green): The line will be slanting backwards, horizontal or even slightly forwards. (depending on the degree of posterior tilt)

Sway back posture vs Anterior pelvic tilt

It is very common for people to get confused between having a Sway Back Posture versus having an Anterior Pelvic Tilt.

Know the difference:

It is important to know the difference between these 2 types of posture as the exercises to correct them are completely different!

(Performing the right exercises for the wrong diagnosis will not help you!)

The 3 main differences being that in a Sway Back Posture:

1. The hips are in front of the ankles.
2. The pelvis is in a Posterior Pelvic Tilt relative to the upper leg bone.
3. There is a loss of normal lordosis (Decreased arch) in the Lumbar Spine.

Exercises to fix Sway back posture

STEP 1: ReleasesSTEP 2: StretchesSTEP 3: Hip Internal RotationSTEP 4: Activate Hip FlexorsSTEP 5: Strengthen Gluteal MusclesSTEP 6: Eccentric Hamstring StrengtheningSTEP 7: Address Thoracolumbar JunctionSTEP 8: Address Upper AbdominalSTEP 9: Core StrengtheningSTEP 10: How To Stand ProperlySTEP 11: Things To AvoidSTEP 12: Other Posture Issues

STEP 1. Releases

The first step in addressing a Sway Back Posture is to release the tight muscles that are pushing the pelvis forwards.

Main Muscles Involved:

• Hamstring
• Gluteal muscles
• Internal Obliques
• Upper Abdominals
• Anterior Shin muscles

a) Hamstring (Upper)

Instructions:

• Place the upper portion of the hamstring muscles on top of a massage ball.
• Use your body weight to apply an appropriate amount of pressure.
• Roll your hamstring muscles on top of the ball to cover the entire region.
• Duration: 2-3 minutes per leg.

b) Gluteal Muscles

Instructions:

• Sit on the floor.
• Place the back of your hip on top of a massage ball.
• Use your body weight to apply a suitable amount of pressure onto the ball.
• Roll your body on top of the massage ball.
• Make sure to cover the entire muscle.
• Do this for 2-3 minutes.
• Repeat on other side.

Overactive/tight muscles at the front of the shin bone will pull your legs (… and thus pelvis) forwards.

c) Anterior Shin Muscles

Instructions:

• Sit on the floor.
• Place the front/outside portion of your lower leg on top of a massage ball.
• Place hand on top of leg and apply a downward pressure on top of the ball.
• Roll your leg on top of the massage ball.
• Make sure to cover the whole front/side of the lower leg.
• Draw circles with your ankle to increase thr release.
• Duration: 60 seconds
• Repeat on other side.

STEP 2. Stretches

a) Hamstring

Instructions:

• Whilst upright, place the leg that you would like to stretch in front of you.
• Keep this leg slightly bent.
• Maintain the arch in the lower back throughout this stretch.
• Hinge forwards at the hip joint.
• Aim to feel the stretch at the back of your hip.
• Hold for 30 seconds.
• Repeat on both sides.

Want more hamstring stretches?

See post: Hamstring Stretches

b) Gluteal Muscles

Instructions:

• Lie on your back with your knees bent and feet on the floor.
• Place your ankle on top of the other knee.
• Hold onto your knee and pull towards your chest.
• Aim to feel a stretch on the back of the hip.
• Keep the arch in the lower back throughout this stretch.
• Hold for 60 seconds.
• Repeat on other side.

For more stretches for back of hip:

See Post: Back Of Hip Stretch

c) Front of Shin Stretch

Instructions:

• Sit down on a chair.
• Place your ankle on top of the other knee.
• Place one hand on top of the ankle and the other on the forefoot.
• Whilst anchoring the ankle joint down, pull the fore foot towards you.
  • (Include the toes!)
• Aim to feel a stretch on the front and outer side of the ankle.
• Hold for 30 seconds.
• Repeat on the other side.

For more ways to stretch the front of the shin:

See post: Tibialis Anterior Stretches

STEP 3. Improve Hip Internal Rotation

Hip internal rotation is where the thigh bone twists inwards within the hip joint.

If you lack internal rotation in your hip joint (or if your hip is locked into external rotation), this can make it difficult to assume a neutral pelvis position.

Try out this exercise to encourage more hip internal rotation.

a) Staggered Stance Hinge

Instructions:

• Stand up and have your feet in a staggered stance.
  • (The front leg will be the hip being addressed.)
• Keep the foot and knee of this front leg facing forwards throughout this exercise.
• Slightly bend the front knee and place the majority of your weight on it.
• Hinge forwards at the hips.
  • As you do this, use the opposite arm to reach towards the outside of the front knee.
  • Maintain the normal arch of the lower back as you lower the torso.
• You will need to pivot your pelvis on top of the hip of the front leg.
• Push your hips towards the side.
• Aim to feel a stretch feeling at the back of your hip of the leg at the front.
• Perform 20 repetitions.
• Repeat on other side.

For more exercises to increase internal rotation:

See Post: Hip Internal Rotation

STEP 4. Activate hip flexor group

The aim of the following exercises is to activate the hip flexor muscles that can help bring the pelvis into a more neutral position.

a) Forward Pelvis Tilt

Instructions:

• Lie down on your back.
• Bend your knees.
• Keep your feet on the floor.
• Tilt your pelvis forwards.
• Your lower back should arch as you tilt the pelvis in a forwards direction.
• Hold this position for 5 seconds.
• Perform 10 repetitions.

b) Sitting Hip Flexion (on the chair)

Instructions:

• Sit up right on the edge of a chair.
• Without moving your pelvis or torso, lift the knee as high as possible.
• Aim to feel a contraction in the front of your hip.
• Hold for 5 seconds.
• Repeat 10 times.
• Repeat on other side.

c) Sitting Hip Flexion (on the floor)

Instructions:

• Sit on the floor with the support of your hands behind you.
• Keep your legs straight in front of you throughout this exercise.
• Maintain a neutral position of the lower back.
• Without moving your pelvis, lift up your leg as high as possible.
• Hold for 5 seconds.
• Repeat 10 times on each leg.
• Note: If this exercise is difficult, lean your torso backwards slightly.

d) Hip Push Backs

Instructions:

• Stand up right.
• Wrap a resistance band around your hips and anchor it to a stationary object in front of you.
• Step away from the anchor point.
• Hold onto something in front of you for support.
• Make sure there is an adequate amount of tension in the band to pull your hips in the forwards direction.
• Practice pushing your hips backwards.
• Do not allow for the resistance band to pull your hips in front of the line of the ankles.
• Repeat 30 times.

For more exercises to activate this group of muscles:

See Post: Hip Flexor Exercises

STEP 5. Activate Gluteal muscles

The following exercises are designed to help you engage your gluteal muscles in a more flexed to neutral hip position.

a) Bridge

Instructions:

• Lie down on your back with your knees bent.
• By pushing off with your heels, lift your buttocks off the floor.
• Do not thrust your hips too high.
• The shoulders/hips/knees should be in line at the end position.
• Hold for 5 seconds.
• Repeat 15 times.

b) Squats

Instructions:

• Start from a standing position.
• You can hold on to something for support.
• Perform a squat.
• Make sure to drive your hips backwards as you descend.
• Return to starting position.
• Repeat 15 times.
• Progression: Hold onto a weight.

c) Lunges

Instructions:

• Perform a lunge.
• Make sure to drop as low as possible.
• Return to starting position.
• Repeat 15 times.
• Progression: Hold onto a weight.

Do you have weak Gluteal muscles?

See Post: Glute Exercises

STEP 6. Eccentric Strengthening of Hamstrings

Eccentric strengthening involves the contraction of a muscle whilst it is ELONGATING.

In other words: It is a combination of STRENGTHENING and STRETCHING at the same time.

a) Hinge Exercise

Instructions:

• Whilst standing, hold onto an appropriate amount of weight.
  • (… it should be a moderately heavy weight that you can control)
    • And yes, I do realize I am holding a yoga mat (haha)
• Place a slightly bent knee in front of you.
• Shift most of your weight to the front leg.
• Slowly lower the weight by hinging at the hips.
  • Keep your lower back completely straight.
  • Aim to feel a pulling sensation in the hamstring region before returning to the starting position.
  • Keep the weight close to your body.
  • This lowering phase should take 3-5 seconds.
• Return to starting position.
  • Do not thrust your hips forwards.
• Perform 10 repetitions.

STEP 7. Thoracolumbar junction

Aim: To increase the amount of extension available in the joints of the Thoracolumbar junction.

a) Thoracolumbar Extension

Instructions:

• Lie on your stomach.
• Prop your torso up onto your forearms.
• Lift up your torso as high as you can whilst keeping the belly button in contact with the floor.
• Aim to feel tension specifically in the middle of your spine. (see above)
  • Do not arch back too far as you will feel the tension at the base of the lower back.
• Repeat 20 times.

STEP 8. Upper abdominal tightness

With Sway Back Posture, tight upper abdominal muscles tend to lock the torso into a flexed position.

a) Upper Abdominal release

Instructions:

• Lie on the floor.
• Position your upper abdominal region over a massage ball.
• Apply an appropriate amount of body weight on top of the ball.
• Whilst positioning the massage ball in the upper abdominal region, place your body weight on top of the ball. (see above)
• Make sure that you keep your abdominal muscles relaxed.
  • Tip: Taking deep breaths in/out will help keep your abdominal region relaxed.
• Hold each position for at least 30-60 seconds.
• Proceed to move the massage ball over to the other areas as indicated above.

(Note: DO NOT place excessive amount of pressure into your abdominal region! There are many sensitive organs in the area which can be subject to damage when too much pressure is applied.)

b) Intercostal release

Instruction:

• Locate ribs 6-10 at the front of your lower chest.
  • (If you place your palms on the ribs below the nipple region, you should be in the right area.)
• Locate the intercostal muscles which are situated between the rib bones.
• Firmly press into these muscles.

c) Upper Abdominal Stretch

Instructions:

• Lie down on your stomach.
• Place your hands on the ground far in front of you.
• Lift up your torso as high as you can whilst keeping the belly button in contact with the floor.
• Take a deep breath in and push your belly outwards.
• Aim to feel a stretch in the upper abdominal region.
• Hold for 30 seconds.

For More Stretches: Abdominal Stretches

d) Lower Rib Upward Tilt

Instructions:

• Sit down on the edge of a chair.
• Lock your pelvis in a neutral pelvis.
• Without moving your pelvis, tilt your lower ribs upwards.
  • Create extension in the upper lumbar region.
• Hold for 5 seconds.
• Repeat 30 times.

STEP 9. Core strengthening exercises

You will need strong core muscles to maintain the optimal position of your body and prevent the pelvis from being pushed forwards.

a) Anterior Pelvic Tilts

Instructions:

• Sit on an exercise ball or a chair.
• Sit upright. Think long and tall throughout the spine.
• Proceed to tilt the pelvis forward.
• Aim to feel a contraction in the muscles of the lower back.
• Hold for 5 seconds.
• Repeat 30 times.

b) Single Leg Balance

Instructions:

• Stand on one foot.
• Make sure that your hips are in line with the ankles. (Side view)
• Maintain balance for 30 seconds.
• Repeat on other side.

c) Plank

Instructions:

• Get into the plank position.
• Position your pelvis in a neutral position.
  • Engage the core and glutes to stabilize the pelvis.
• Make sure your pelvis does NOT drop towards the floor.
• Keep the shoulders/hips/ankles aligned.
• Hold for 30 seconds.
• Repeat 3 times.
• Progression: Place a weight on top of your pelvis.

d) Dead Bug Exercise

Instructions:

• Lie on your back with both of your knees bent in the air. (Position 1)
• Engage your core and abdominal group by gently drawing in your belly button.
• Keep your pelvis in a neutral position.
  • There should be a slight arch in your lower back.
  • Maintain this arch throughout exercise.
• Slowly lower the opposite arm/leg. (Position 2)
• Repeat 10 times.
• Progression: Add 5-10 second holds in Position 2.

STEP 10. How to stand

Now that you have completed all of the exercises, is it important that you learn how to stand properly. (Otherwise the Sway Back Posture will persist!)

Step 1:Stack pelvis on top of the ankles

Push your hips slightly backwards.

This aim is to keep the Greater Trochanter and Lateral Malleolus in line with each other.

Step 2:Return pelvis to neutral

If your pelvis is still in a bit of Posterior Pelvic Tilt, you will need to tilt your pelvis forwards until it is in a neutral position.

The neutral position of the pelvis is when the Anterior Superior Iliac Spine (pointy bone at the front of hip) is slightly lower than the Posterior Superior Iliac Spine (pointy bone at the back of hip).

Step 3:Re-position rib cage

Without moving your pelvis, tilt your lower part of the front rib cage upwards. (… but not too far that you flare out your ribs!)

Step 4:Re-position shoulders

Gently roll your shoulders back and down.

Step 5:Elongate/Retract neck

This will prevent your neck from poking forward.

How do you feel in this new position?

Yes, it will feel a bit strange at first.

But just remember – you have most likely been standing with your Sway Back Posture for many years and any change to the norm is going to feel different.

Be aware of your posture.

Try to incorporate this new posture throughout your day to day activities. (But don’t force it!)

STEP 11. Things To Avoid

If you have any of the following bad habits, you will need to address these as well.

a) DO NOT stretch the Hip Flexors

In the Sway Back Posture, the hip flexor muscle group is already in a relatively lengthened position.

Overstretching the hip flexors will further lengthen an already elongated muscle and potentially make the issue worse.

If you are feeling tight in this area, you are most likely feeling “stretch tension”.

(Think of “Stretch Tension” like an over-stretched rubber band.)

In this case – you will most likely benefit from strengthening the hip flexors rather than stretching them!

b) DO NOT sleep on the stomach

Sleeping on your stomach may encourage the Sway Back Posture.

This is particularly true if you:

• Sleep on a very soft mattress as this will allow your pelvis to sink forwards.
• Tuck your arms underneath your chest.

How do you sleep with a Sway Back?

Recommendation: Sleep on either your Back or Side.

c) DO NOT sit with bad posture

When sitting, make sure that your pelvis is positioned right into the back of the chair.

This is to prevent your body from “sliding down the chair” into a bad sitting posture.

d) DO NOT stand like this

When standing, do not allow your hips to push forwards.

e) DO NOT over do abdominal crunches

Abdominal crunches may increase the dominance of upper abdominal muscles.

This may increase the forward curving of the upper back which is seen in the Sway Back Posture.

f) Dead Lift Technique

If you regularly perform deadlifts, make sure that you do not thrust your hips excessively forwards at the end of movement.

STEP 12. Address other postures

There are other postural issues associated with the Sway Back Posture.

Consider addressing the following postures if relevant to you.

a) Hunchback Posture

A Hunchback posture (also known as having a Thoracic Kyphosis) is where the upper back is excessively rounded forward.

For more information:

See post: Hunchback Posture

b) Rounded Shoulders

Having Rounded Shoulders is when the resting shoulder position is in front of the mid line of the torso.

For more information:

See post: Rounded Shoulders

c) Forward Head Posture

A Forward Head Posture is where the position of the head is in front of the mid line of the torso.

For more information:

See post: Forward Head Posture

13. Questions

Have a question? Feel free to leave me a message in the comment section.

a) How long does it take to fix Sway Back Posture?

You should see improvements within 6-12 weeks of performing the suggested exercises on a consistent basis.

If you have not seen any changes in your posture, it is very likely that you will need to address other parts of your body that may be contributing. (See Section 12: Addressing Other Postures)

b) Can Sway Back cause back pain?

Yes. (But not always!)

With Sway Back Posture, the neutral position of the pelvis and spine is not maintained which may eventually lead to issues.

Conclusion

The Sway Back Posture is characterized by the forward position of the pelvis. (… and the torso “swaying” backwards.)

The main causes are tight hamstrings, over-active glutes, hypermobility, bad habits and slouched postures.

The exercises mentioned in this blog post will help address the muscular imbalances associated with Sway Back Posture.

what to do next:

– Any questions?… Leave me a comment down below.

– Follow me on Facebook. (Let’s keep in touch!)

– Do the exercises!

Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek medical guidance before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.