What is Hyperlordosis
Hyperlordosis, also known as “sway back,” occurs when the natural inward curvature of the lower back becomes exaggerated. While a small degree of lordosis is normal and necessary for balance and shock absorption, excessive curvature can disrupt spinal alignment and lead to discomfort or pain. Hyperlordosis is often noticeable when standing, as the pelvis tilts forward, and the buttocks and abdomen appear more pronounced.
The Posterior Chain and Its Role in Hyperlordosis
The posterior chain consists of the interconnected muscles along the back of the body, including:
- Erector spinae (spinal extensors)
- Gluteus maximus (buttocks)
- Hamstrings (back of the thighs)
- Calf muscles
These muscles work together to stabilize the spine, maintain an upright posture, and facilitate movement like walking, running, and lifting. When the posterior chain is unbalanced, particularly due to tightness in some muscles (like the lower back extensors) and weakness in others (like the glutes, core and hamstrings), hyperlordosis can develop.
Posterior Chain Imbalances in Hyperlordosis
- Weak glutes and hamstrings
- These muscles play a critical role in posterior pelvic tilt. When weak, the pelvis tilts excessively forward, exaggerating the lumbar curve.
- Tight lower back muscles
- Overactivity in the erector spinae can pull the lumbar spine into hyperextension, contributing to sway back.
- Inhibited core muscles
- A weak or inactive core fails to counterbalance the pull of the posterior chain, further destabilizing the spine.
Causes of Hyperlordosis
Hyperlordosis can result from a variety of factors, including lifestyle, biomechanical issues, and medical conditions:
- Postural Habits
- Prolonged sitting or standing in poor postures.
- Wearing high heels, which shifts body weight forward and increases lumbar curvature.
- Muscle Imbalances
- Tight hip flexors and lower back muscles.
- Weak glutes, hamstrings, and core muscles.
- Lifestyle Factors
- Obesity, where excess abdominal weight pulls the lumbar spine forward.
- Sedentary lifestyles weaken the posterior chain.
- Medical Conditions
- Pregnancy: Hormonal changes and a growing belly shift the body’s centre of gravity forward.
- Spondylolisthesis: A condition where a vertebra slips out of place, increasing lumbar curvature.
- Neuromuscular disorders: Conditions like muscular dystrophy.
- Osteoporosis and rickets: These bone conditions can lead to spinal deformities.
Health Problems Associated with Hyperlordosis.
- Lower Back Pain
- The excessive curvature increases stress on the lumbar spine, leading to muscle fatigue, joint strain, and discomfort.
- Reduced Mobility and Flexibility
- Imbalances in the posterior chain can limit hip mobility and overall range of motion.
- Increased Risk of Injury
- Poor spinal alignment increases the risk of strains, herniated discs, and other injuries during physical activity.
Assessment and Diagnosis
Try talking to a healthcare professional for an assessment and advice. Self-assessment involves standing against a wall to check the gap between the lower back and the wall. If more than one hand fits into the gap, it may indicate hyperlordosis.
Returning to a neutral spine
Addressing muscle imbalances is crucial for improving alignment. To achieve this focus on exercises that stabilise the glutes, hamstrings and core, such as:
Knees to chest
Be mindful of keeping the imprint of the spine on the mat. If you feel your tail bone starts to lift off slightly draw the knees less into the body.
The variation as seen above is very relaxing and helps you focus on the area which will affect your hyperlordosis. When very little weight is taken into the lower hand and the pelvis kept in neutral, the core and lower back are strengthened and a very nice stretch is felt in the lower back.
Lunge pose with a slight variation
This variation not only benefits hyperlordosis but invariably helps with other uncomfortable conditions of the pelvis. Keep a neutral pelvis as you align the front foot with the ankle and knee and then slightly tuck your tailbone. Stretch the opposite hand upward as if you were reaching for something high. For deeper effect maintain the pose and add a slight side bend.
To do plank correctly have a slight tuck of the tailbone, engage the abdominal wall and contract the glutes. This pose is great for strengthening the core and therefore stabilising the spine.
Try just 5 to 10 seconds to build it up. Also having knees to floor is a great option.
Postural Awareness in Mountain Pose
Poor alignment Good alignment
Keep your spinal alignment in Mountain Pose whenever you are standing, walking and sitting and throughout your yoga asanas.
Hyperlordosis is more than a postural issue—it can significantly affect overall health if left unaddressed. By understanding its causes and focusing on corrective strategies, individuals can improve their spinal alignment, alleviate discomfort, and enhance their quality of life.
I hope this article serves you well! Namaste,
By Nathan Douglas Lowe
Yoga & meditation teacher at ASMY
Note: The photos used in Nathan’s articles are of local Gold Coast ASMY attendees and friends