How to fix your Hyperlordosis (Arched back)

// What is Hyperlordosis?

Hyperlordosis is a term used to describe the excessive curvature in the lower back.

It is also referred to as having a significantly arched back.


// What are the causes?

1. Tight lower back muscles:

This includes:

  • Erector spinae group
  • Quadratus lumborum
  • Latissimusi dorsi (through the thoracolumbar fascia)
  • Psoas

Collectively as a group – when these muscles are tight/overactive, they will pull the lower back into an excessive arch. (Hyperlordosis)

2. Weak abdominal muscles:

With Hyperlordosis, the abdominal muscle group are placed in an inefficient stretched position.

This makes them particularly weak and inhibited.

…. This is a problem! A big problem.


The primary role of the abdominal muscles is to oppose the strong pull of the lower back muscles in order to maintain a normal lumbar spine curve.

// Hyperlordosis increases the risk of:

  • Nerve impingement
  • Joint degeneration
  • Muscular tightness
  • Postural issues
  • Lower back pain


// How can you tell if you have a Hyperlordosis?

1. Take a photo of yourself on the side:


Do you have a significantly arched back?

(… If you have it – you can not miss it.)


2. Feel the muscles on the back:

In Hyperlordosis, the muscles on either side of the lumbar spine are prominent and significantly firm to touch.


// Things to avoid

Do NOT place your body in positions where there is an excessive amount of extension in your lower back.


The 8 steps to fix your Hyperlordosis

Image courtesy of Paul Gooddy at

Note: All exercises must be conducted in a gentle and pain-free manner. If you have any doubts, please feel free to contact me and I’ll help you out.

1. Release the tight muscles

a) Lower back


  • Lie on the floor with you hip and knees bent.
  • Place a massage ball on the tight muscles under the lower back region.
  • Relax your body weight on top of the ball.
  • Move your body in a circular motion on top of the ball to target the tight areas.
  • Proceed to cover all the muscles for at least 1 minute each.
  • Do not hold your breath. Remember to breathe!


2. Stretches

a) Prayer Pose


  • Kneel on the floor.
  • Spread and reach your hands as far in front of you as possible.
  • Sit back into your hips.
  • Aim to feel a stretch in the lower back.
  • Take deep breaths in/out
  • Do this for 1 minute.

b) Lat stretch


  • Stand with your feet shoulder width apart.
  • Bend all the way to one side.
    • To emphasise the stretch, reach your arm over. (see above)
  • Aim to feel a stretch on the side of your body to the lower back.
  • Hold this position for 1 minute.
  • Alternate sides.

c) Hip flexor stretch


  • Assume a deep lunge position as above.
  • Tuck your tail bone underneath you.
  • Remain up right.
  • Make sure you feel the stretch in the front of the hip of the back leg.
  • Hold the stretch for a minimum of 1 minute.
    • (If you are particularly tight in this region, I strongly encourage you to hold the stretch for 2 minutes)
  • Repeat at least 3-5 times on each side.


3. Learn to breathe

“Breathing?… What has that got to do with my Hyperlordosis?”


Your breathing is crucial in maintaining the correct posture. (especially when it comes to fixing your hyperlordosis)

Not only do your abdominal muscles help with full exhalation, they also help maintain the ideal lower alignment by controlling the position of the lower ribs.

Here’s what to do…

  • Lie on your back with your knees bent and feet on the floor.
    • You can tilt your pelvis backwards to help flatten your back on the floor.
  • Take a deep breath in through your nose and slowly let the air out through your mouth.
  • As you reach the point where you completely empty out your lungs, notice how your lower ribs and lower back drop towards the ground.
  • Maintain this lowered rib position by gently engaging your abdominal muscles
    • Engage your core muscles by drawing your belly button in.
  • Continue diaphragmatic breathing for 10 repetitions
    • Imagine you are breathing deep into your stomach. Your upper chest should not be moving excessively as you breathe.
  • Practice this as many times throughout the day!
    • It takes time to get good at breathing properly.


4. The Dead bug exercise

This exercise is king.

If you do not practice this exercise, you will not get rid of your Hyperlordosis!

The aim of this exercise is to engage your abdominal wall to keep your spine in neutral.

As everyone is at different strength levels, I have included 3 variations of the Dead Bug exercise for you to try.

Thing to keep in mind:

  • Keep the lower back COMPLETELY flat against the floor… ALL OF THE TIME.
    • It is imperative that you do not let your lower back arch and lift off the ground.
  • There should be NO tension in your lower back whilst performing these exercises.
  • Think about keeping your lower ribs down at all times. Your chest should NOT flare out.
  • Remember to engage the core and abdominal muscles throughout all movements.
    • (Think about drawing your belly button down into your spine.)

a) Leg drop (bent knee)


  • Lie on your back with your knee and hip bent at 90 degrees. (feet off floor)
  • Keep both knees bent throughout the movement.
  • Keeping your right knee bent towards your chest, slowly lower the left leg towards the ground.
  • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return back to starting position.
  • Alternate legs.
  • Repeat 10 times.

b) Leg drop (straight leg)


  • Lie on your back with your knee and hip bent at 90 degrees. (feet off floor)
  • Keeping your right knee bent towards your chest, slowly lower AND straighten the left leg towards the ground.
  • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return back to starting position.
  • Alternate legs.
  • Repeat 10 times.

c) Alternate arm/leg drop


  • Lie on your back with your knee and hip bent at 90 degrees (feet off floor) and arms straight up into the air.
  • Slowly lower the left leg AND right arm towards the ground.
    • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
  • Return back to starting position.
  • Alternate opposite arm/legs.
  • Repeat 10 times.

If you’re like most of the people that I have taught this to, you will probably hold your breath whilst performing these exercises. Make sure that you do NOT hold your breath!

I repeat – Do NOT hold your breath!


5. “Get a strong bum”

(… also known as activating your glute muscles.)

If the Dead bug exercise is king, then strengthening your glute muscles is queen.

If your bum muscles aren’t doing their job, the lower back tends to take over resulting in an arched back.

Here are 3 glute activation exercises:

Remember: Engage your abdominal muscles and breathe properly!


a) Standing kick back


  • Whilst standing upright, extend your leg backwards until you feel your gluteals contract firmly.
  • Keep your lower ribs down by engaging your abdominal muscles.
  • Do NOT arch your back.
  • Do not rotate or bend forward.
  • Hold for 5 seconds.
  • Alternate legs for 20 repetitions each.

b) 4 pt kneel kick back


  • Whilst in the 4 point kneel position, extend your leg backwards until you feel your gluteals contract firmly.
  • Keep your back straight by engaging your abdominal muscles.
  • Do not rotate your body. Only your leg should be moving.
  • Hold for 5 seconds.
  • Alternate legs for 20 repetitions each.
  • (Note: It may look like my back is arching too much, but the truth is, I just have a big bum muscle)

c) Bridge


  • Lie down on your back with your knees bent.
  • Flatten your lower back to the ground.
  • Keep your lower ribs down by engaging your abdominal muscles.
  • By pushing off with your heels, lift your buttocks off the floor.
  • Only lift as high as you can without arching your lower back.
  • Hold for 5 seconds.
  • Repeat 15 times.

*** BONUS ***: Want even more exercises for the glutes? Click here to see the full list of all the exercises that you will ever need to know!

6. Learn how to stand/sit properly

When sitting or standing: Your rib cage should feel directly into your pelvis.

In people with Hyperlordosis, the lower portion of the ribs tend to flare forwards (see above) causing an arched back.

How to position the ribs correctly:

  • Place your hand at the front of the lower rib cage.
  • Gently guide your lower rib cage down and backwards.
    • Make sure not to over shoot this movement!
  • You should feel some pressure being taken off your lower back.
    • … if you are very tight, you might even feel a stretch.

Here’s an analogy:

You are iron man. (… this is my personal childhood dream)

You have that light thing on the chest.

In most of you, your light would be pointing in a slight upward direction from the horizontal.

You want to get the light beam horizontal.

Note: With people with Rounded shoulders, this correction will usually find your shoulders will round forward even more. Check out this post to address this problem.


7. Over head activities

If you perform any exercises/activities/jobs where you are using your hands above your head… you need to read this.

A common problem I see with these over head movements is that people tend to over arch their lower back. Don’t do this!


  • Shoulder press at the gym
  • Puting clothes on the line
  • Painting the ceiling

8. Fix your posture (as a whole)

Although you will see significant improvements in your Hyperlordosis by just doing the above mentioned exercises, it is also important to check if you have the following postures.

Hyperlordosis is commonly associated with the following types of postures: 

1. Sway back posture

Want to know more? Check out this post: Sway Back Posture.

2. Anterior pelvic tilt

Want to know more? Check out this post: Anterior Pelvic Tilt.

3. Hunchback posture

… Want to know more? Check out this post: Hunchback Posture.

Since a Hyperlordosis never exists by itself, I strongly encourage (in fact, I insist!) you look at the above posts to help you completely address your problem.

In summary:

To fix your Hyperlordosis:

Keep your a) lower ribs down, b) core/abdominal engaged, c) get a strong bum and d) breathe properly!

Leave me a comment! I reply to everyone!


I am a physiotherapist who has personally experienced the pain as a result of bad posture. I would like to offer you some of the solutions that I and my patients have greatly benefited from.

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214 thoughts on “How to fix your Hyperlordosis (Arched back)

  1. Hi
    Would you say do programme above in the order you’ve set so stretch first then core then glutes??Would you do this everyday??
    And how long before you would notice results??
    Many thanks

    1. Hi Leon,

      I would recommend starting the exercises from top to bottom to begin with.

      As you become more familiar with the exercises and how your body responds, you can do whatever order you feel good with.

      Every day to every other day is fine.

      In terms of how long to have results? You should see difference almost straight away (even if it is a small amount). In terms of a full correction – that really depends on how tight you are, how strong you are, the rest of your posture, the intensity and frequency that you do the exercises etc.


      1. Hi Mark, Oh my word! I did all the above exercises and it work. I looked at my back afterwards and I see a difference. Thank you, thank you. Your my Hero!

      2. Hi! I am a 14 year old girl who has experienced a pooch persay due to this condition. I have just started these exercises in hopes of fast results. I do however struggle keeping a good posture. I’ll try to keep a good posture but then when I’m not focusing I go back to my normal posture. I’m hoping that I will still see results though.

  2. Great article. I will definitely work these into a morning/evening routine to see if I can strengthen my spine. I don’t feel I have Hyperlordosis though I may be the opposite. Back too flat. I do yoga at least once a week, walk and/or elliptical at least twice a week and usually don’t have problems but if I go on a trip to say New York and walk all day and stand waiting on the wife to finish shopping I find my back starting to spasm to the point I almost cannot walk. If I sit a bit and let my lower back stretch, it helps and I can go a little longer. I’m assuming I must stand a certain way which is not good on my low back. I do sit all day at a computer at work but don’t seem to have an issue there as far as pain. I try to keep a good posture when working. My hamstrings are extremely tight. Even with Yoga they don’t seem to ever stretch out much which could be most of my problems. They seem tighter after sitting or sleeping. I’m looking for a routine to do each day to help strengthen and I think your site is perfect for that so I plan to give it a try. Thanks again.

  3. Thanks Mark,

    After two years off I began Running again. I spent the two years in the Gym/lifting and got my body really tight.Shortly after beginning a new running program I ran in to some back pain. Your article really helped.

    It started with spasms that were really painful. I began some techniques to release the psoas and the spasms are gone but now I have a dull pain in my lumbar right above my tailbone that is like a one out of ten.

    Am I on track?

  4. Hey Mark
    Thanks for your reply
    In regarding my back curve it’s more a lower back arch I would love to be able to shoot you a pic to double check but if that’s the case should I still follow the exercises for sway back

  5. Hey Mark
    Just a quick one
    I have quite a pronounced arch so I’m hyoerlordotic with sway back
    Your post for hyperlordosis suggests to stretch the hip flexors where for sway back it says to not my psoas does get quite tight what would u recommend here for sway back it also says tight abs ?
    I’m also abit worried about doing more ab work as I’m quite hunched but am working on upper extension stuff and rounded shoulders
    Will it be ok ?
    Thanks a heap

  6. hello again 🙂
    thank you very much for the sitting on the floor advice.
    I used to go swimming for my back before, but due to circumstances I could’t go to the pool anymore. so I decided to do the exercies on this page. It has been about 3 month that i have been doing these exercises 6 days a week.
    these exercises HAVE WORKED WONDERS. my backpain is almost totally gone.
    I can’t thank you enough for these exercises.
    just one question though. do i have to continue doing these moves? if yes, for how long? are these lifelong moves that we have to keep doing because of our hyperlordosis?

    P.S. for anyone suffering from this condition I really recommend doing these exercises it only takes about 30-40 mins a day and you will be pain free.

    1. Hi Suki!

      Awesome comment! Thanks for letting me know that the exercises have worked wonders for you.

      In regards to your question, as your pain starts to go away and your posture improves, you can wean down the exercises.

      You can even choose to focus just on the exercises that you feel give you most benefit.


  7. Hi Mark.
    I am a 15 year old guy and I have hyperlordosis. Not only does it make me insecure 24/7 but it makes tasks like lifting boxes and gardenwork painful after a while. Do you still think I can get it corrected fully? Maybe through surgery or thorough physiotherapy?

    1. Hey Joshua,

      I don’t know your exact situation but it is very rare that you will require surgery for a hyperlordosis.

      Give the exercises a try. If you still have some issues, you might need to search in other areas of the body that might be encouraging extension into your lower back.


  8. Thank you for your advice, Mark! I feel like starting immediately! I’ve been suffering my whole life with this and doctors only prescribe anti inflammatory drugs… I’m 55 and decided to run 5K before the year is over, but my back is not helping me! God bless you.

  9. Hi Mark
    My name is georgio, I’m 18 years old, I’ve got serious huperlordose and cyphose
    All the doctors said that I can’t fix them anymore
    But you’re saying that we can
    Am I going to improve with time while doing your exercises?
    “Sorry for my english”

    1. Hi Georgio,

      It depends if you are fused in those positions. If you are, then it is unlikely to drastically change over a short period of time.

      At very least, these exercises will help prevent it from getting worse.


  10. Hi Mark,
    I just tired a couple of the exercises and feel better already.
    I have been doing physical therapy for 5 weeks but we werent exactly addressing the lordosis reversal. I looked back at my MRI and saw that was really the only thing significantly wrong. I also realized that for many years i have made this worse while thinking that i was correcting my posture. I would increase the already overached portion of my back and sort of square my shoulders in order to “stand up straight”. Yoor article addresses every point I have questions about. Very useful!

  11. Hello Mark, Thank you so much for your informative post, I am a 29 year old female and I had severe Hyperlordosis. I am curious did you have young/adult patients who flattened their exaggerated curves? I’m doing physical therapy for a few months and my doctor told me that there is no way to reduce the arch only to strengthen and stretch core muscle so it would not cause lower back injuries. It made me so discouraged to continue. I’d appreciate it if you share the success stories.

      1. Mark,

        I do not understand how you can say that you can improve your hyperlordosis permanently if you are born genetically with tight or shortened psoas muscle…. You can’t lengthen them thru stretching, can you…? Is there anyway to surgically or thru stem cell stuff fix this….? It seems like something that some of us just have to live with. For example, I was born with hyperkyphosis which my father has and my older sister, it is a gene that runs in the family. I do not have hyperlordosis, just hyperkyphosis. I believe that it is due to tight tendons and ligaments that connect the lower body to the upper body. I do not have Scheuermann’s Disease.

      2. Hi Mark,
        Thanks so much for the great help. I was wondering if you could please explain what is meant by joints being fused. Which joints would these be in this case, and how to do a check to decide whether or not they are fused. Any links would be very helpful.

        Thanks 🙂

  12. Hi Mark, this is an informative site, thanks! I’m a 49 year old female who was born with an extreme curve in my lower back. My spine makes the the shape of the number 2,for a lack of a better word. I’ve been trying various exercises after having 3 kids to no avail. I end up with severe back pain. I can’t stand for more than an hour or sit for to long because my back will hurt. I’ve gained so much weight after their births and I’m at a loss. I’ve tried walking but end up with pinched nerve and pain down my legs after.

    Do I follow the exercise routine you gave above as well? Please advise!

  13. Hi Mark,
    I have got really tight quads which have become better by some stretching exercises. But whenever I walk my quads get a little bit tight and get stiff. Well your page on ideal posture of sitting is great.
    Would appreciate if you make a one on standing too.

  14. thanks alot Mike!
    felt like someone was guiding me one-to-one!
    really informative & the pics make it look easy n fun to do

    by any chance do you post same stuff on instagram?i dont use fb but would love to follow your page on insta.

  15. Hi Mark, thank you so much for this helpful post. It mirrors a lot of the info passed onto me in a recent personal training session, which is reassuring, but I find myself getting discouraged from lack of results after about 6 weeks of doing these stretches/exercises. Should I be doing these exercises every single day for best results? I want to be that consistent but must admit it’s a huge challenge. I am a nurse, and my work is exhausting and very hard on my back. My back pain, while I’m certain I do have hyperlordosis, is primarily in my middle spine. It gets extremely tight and spasms after a long shift at the hospital. I have a stretch routine I do nightly before bed, but I often wake up in the same amount of pain. I’ll lean over to wash my face in the morning and have severe pain/spasm if I’m not careful. Never experiencing pain in my lower back, but always in my middle/upper back. Any thoughts or advice on this? Is this likely just related to my poor “hunchback” posture? Thanks in advance for your time. Feeling pretty hopeless that I’ll ever resolve this.

  16. Hello Mark!!
    First of all, thank you for all the help and knowledge you provide to everyone.
    My story is a little complicated, I will be glad if try to help me. I am 24 years old. I have a congenital lordosis that has Disrupted me a little in my childhood and in the adolescence, but only in the last two years has it started to hurt more significantly and caused me to get kyphosis. I think it was not only increase because the time past but also because I was injured in the knee and I got a cyst (ganglion) in the middle of the cross and a little bit of the strap was torn. I cannot fully fold the knee because it bothers there. I got used to resting and sitting for about a year when I had pain standing, now I stand more and walk against the pain. Also the Flat Feet started to bother me in the past two years and I moved to Orthotics, I did not try all the exercises that are on the site on the flat feet before (I tried the stretching exercises of the toes but it did not help so much).
    My back is very bothering me todays. When I sit down it feels like I have to sacrifice a different limb every time to survive the day. Once I lean forward and my upper back or neck aches and another time I try to sit upright and then my lower back makes arch and it hurts. I have pain while breathing also. The same happens with standing but standing is less painful because I move in the place. (i am student and i stand all the morning because I can’t sit)
    For a year I did some exercises and recently I started to take it more seriously. For 3 months I do a lot of exercises including what you published on the site, hour a day, and I feel good only at the time that I do fitness and the body gets hot and sweating. I like to sweat and do sports. It also improves my mood, but it helps me for the time when my muscles just get warm. I have become stronger than I started to practice, but for unknown reason, although the muscles have strengthened, it does not help me to the posture. My lordosis is probably very hard. Needless to say, it is also hard for me to find a good position for sleep.
    Thinking about surgery …
    Do you know any way without invasive intervention that I can try to straighten my back? I will be glad if you refer me for more exercises, information etc.
    Thank you so much!!

  17. Dear Mark,

    I believe it’s safe to say I have Hyperlordosis, as I’ve practically got the Missouri Arch back there. I am trying to hone in on what’s causing my pain, as it could be a number of things: Bad posture while standing/sitting, weak back muscles, or sit-ups. However, it’s this last one that my question concerns.

    As I am planning on joining the U.S. Navy soon, there are quite a lot of sit-ups in my future. Unfortunately, I can’t do more than twenty before pain kicks in. What would be the proper way for someone with Hyperlordosis to perform sit-ups? Or, alternatively, is there another core-building exercise I may use?

    Any advice would be greatly appreciated, and thank you for your articles. They’ve been very helpful.

    Yours sincerely,


    1. Hi William,

      Try to flatten your lower back to the ground by bending your torso forward and keeping the ribs depressed( think about just lifting off your shoulder blades off the floor) just before you perform the actual sit up.

      As you return to the starting point, try to reverse this movement.(that is – flatten your back first, then bring your shoulder blades down to the floor)

      Hope this helps!


      1. Dear Mark,

        Thanks for being so prompt in answering my question. I followed your advice regarding sit-ups, and it seems to have helped. I also tried out the Dead Bug exercise. Wow! What a workout! I will definitely be using that one more often.

        I’ve been having difficulty with my posture lately, but with your expertise and exercises, I believe I’ll be “back” on track in no time! 🙂

        Yours sincerely,


  18. Hi Mark!
    I have a very badly arched back but it has been that way since I was born. I am twelve now but I was wandering if maybe there was a simpler way. But I really just want to know how I can remind myself to keep good posture.

  19. Hi Mark,

    Thank you so much for your thorough article on how to fix hyperlordosis. I feel like this is what I have but every time I go to a Chiro or PT, they tell me I have a rotated hip. It started bc I was having severe knee pain while running and then a month or two later I had a stiff neck for about 6 months. It was very painful but after a lot of Chiro and neck exercises my neck feels normal so I am focused on knee pain, hip pain and low back pain. I noticed when I lay down the left side of my back is flat on the floor while the right side is up and I can fit more than a hand in there. I think this is actually how I got a stiff neck, because it was also on the right side where I seem to have more of arch. Physical therapy and focused on strengthening my hips which they told me are weak some how. I have pain in my hips for sure, as well low back, knees and even my feet and buttocks. Most of the time, my pain is on my right side, but sometimes I get pain behind my hamstring on my left side as well as left knee pain. Can you explain this please? The PTs I have gone to are not helpful so I just do home exercises at home for anterior pelvic tilt. But I am not sure I am treating the right thing. I use to be super super active and now I am always in pain, I just want to get back to me. Thank you so much.

  20. Hi Mark,
    My body has always been very stiff especially my back and my neck. Also my quads are little bit tight.
    Although doing exercises to relieve those muscles prescribed by my physiotherapist, I find difficulty while walking.
    More than 10 mins of walking makes my butt a little bit sore and back hurt a little bit.
    So what do you suggest in this regard???

  21. Mark, I have a hyperlordosis, with a recent discovery of a hip impingement that created some issues with piriformis. How should I tackle this with FAI. I seem to struggle with glute activation as all those muscles in the posterior chain are short and tight (hamstrings, glutes, hip flexors, etc…)

  22. Hi mark and thanks for all your goos instructions i have just started doing them today.
    I have a question though.
    We tend to sit on the floor a lot where i come from. What do you think it’s the best position to do so without hurting my back?
    Thanks in advance.

    1. Hey Suki,

      I sit on the floor all the time too!

      I would encourage you to keep changing positions as much as you can. You never want to get stuck in any one position for a prolonged amount of time.

      However – if you are talking about the most neutral position for your lower back, you can try the kneeling position. But just make sure you don’t suffer from knee issues.

      If you tend to sit crossed legged or with legs straight in front of you, it is a good idea to make sure you have good hip mobility and flexible hamstrings. This to allow you to maintain a more neutral spine in these said positions.


  23. Hi mark,
    I recently doubted that i may have some postural problems and after coming across your website it looks like i may have upto 4 postural problems. I’d like to start doing the exercises you have mentioned but since I can’t do all the exercises everyday it will be much helpful if you could suggest a everyday plan to be followed.

  24. Hi Mr. Mark.
    I am 21 years old and I feel I have a lower back that is a little bent and I find it difficult to flatten my lower back on the bed as well.

    I read your posts about hyperlordosis and APT and I found them very informative.
    Although I have certain queries to resolve.

    I have a history of lower back pain and have been advised to avoid forward bending as much as possible. I have been told to practice backward extensions instead. Also, lately, I have developed pain in both my knees and have been suggested knee extensions and avoid pressurising my knees with excess weight.

    I cannot stand for more than 2-3 hours and cannot sit for more than 30-40 minutes. The upper part of my buttocks start to ache for some reason. Sometimes I face calf pain too these days. Unlike my childhood, now I cannot even sleep on my back. The spine doesn’t flatten and my lower back starts paining. I have a fairly tight body. The maximum I can stretch my hands while bending is the point between the knees and the toes. I am very thin (52kgs, underweight) with a height of 5.5ft.
    Also, I suffer from a gas problem since birth (if it’s related in any way)

    Please help me as to how to get normal again and be able to undo all of these problems. My query is, what exercise should I follow? The dead bug requires me to bend knees and the squats pressurises one knee by the body weight. Bridging again uses knees. Also the prayer pose is forward bending but I’ve been told to avoid it.

  25. Hi Mark. I hope you can give me some advice! I am a petite female who transitioned to a standing desk 2 years ago. My right hip tends to rotate forward, and the psoas and piriformis on that side are short and tight. This pulls my neck and shoulder out of alignment and I get tension headaches and shoulder pain. Sitting down in the evenings to watch television or read a book is very uncomfortable. I use an TENS on my shoulder to get a little relief. Can you make any suggestion to help me get some relief? My right hip stays “jammed” according to my chiropractor. My entire right side is super tight! Can you also explain neural flossing in more detail?

    1. Hi Michelle,

      For a rotated pelvis , check out this post:

      How to fix a Rotated Pelvis.

      Without your pelvis is a great position, the whole posture will likely be out too (which by the sounds of things, that’s what is happening with you)

      Neural flossing is to help improve the mobility of the nerve by positioning/moving the body in a certain way.

      In essence, it is like pulling a string from one side at a time, back and forth (just like flossing your teeth).


  26. Hi Mark,
    I was hoping you could help me figure out what is wrong with my posture. My rib on my right side seems to protrude out more than the left and my right rib also protrudes out more than the left. The arch on the right at my lower back is alot.
    I was hoping to send you a picture, but I do not have Facebook.
    Thanks, Kaite

  27. Hi Mark. I do the wall test and I have a relatively big gap between the wall ana my lower back. When I try to put my back straighton the wall it seems that it’s impossible to do even when I try to hunch my back a little. When I sit most of the time my back is straight. Do I have hyperhidrosis?

  28. Hi Mark,
    Sometimes God knows why my abdominals hurt a little bit. What happens is that the region around my belly button become tight a little bit and my stomach protrudes a bit more because of that. Also it contributeseems to my butt sticking out??
    Do u know what’s happening???

  29. Hello Mark.

    Can I get some advices privately from you? I got a case, it is really rare. Contact me and I will explain it to you.


  30. Hi Mr. Mark, i have a problem with back pain in L5-S1 straightening of the lumbar lordsis? positional or ? due to muscale spams , so what should i do the fix this problem , i feel that my spain is not normal so please advise me what should i do?

  31. Hey Mark!
    I can fit both my hands in the arch my back makes against a wall while doing the lordosis wall test. Is this normal or do you think I have hyperlordosis? If I do then do you think I’ll be able to add an inch or two in height if I fix it?

  32. Hi Mark!
    My husband has had hyperlordosis forever. He recently was in a car wreck (not his fault) and has had a lot of neck, shoulder and back pain. He started physical therapy yesterday he only has right now one home exercise and it’s for his neck right now. But however, he was given a small log roll to put at his lower back when sitting and driving. Is this common for hperlordosis? In the past and just recently researching hyperlordosis I never saw anything that said to do that. I was just wondering because to me it seems like it would make the hperlordosis worse. I’m a disabled nurse so I understand any terminology you throw my way. 😉 I would really appreciate some helpful feedback. Thank you!

    1. Hello nurse Kim,

      It is common to have a hyperlordosis in STANDING, but a rounded lower back in SITTING.

      If this is the case, a log roll in the lower back whilst sitting may prove beneficial.


  33. Hi Mark,
    Do tight shin muscles and calves contribute to a hyperlordotic posture?
    I have always got problems while walking.
    I have muscular imbalances around the scapular region and my legs( shins) hurt while climbing up stairs.As a result of that my hips are not in motion which is causing a very poor posture.
    I also have APT which is improving. Thanks to the exercises of yours mentioned.
    I don’t think that because of APT I’m having problems whilst walking.
    So what to u suggest in this regard?

  34. I can fit both arms on top of each other while doing the lordosis wall test.Is that normal or do I have hyperlordosis?If I do then how many inches do you think I could possibly add?

  35. Hello mark, this article was exactly what I was looking for. I’ve quite a deep arch in my lower back. And only recently I’ve began to get this afoul pain near my tail bone and sometime even my leg just above the femur below the pelvic. Am I also suffering from this hyperlordsis ? If so is it really bad ??

  36. I can fit both my hands in the arch my back makes when I do the lordosis wall test.Is this normal or do you think I have a hyperlordotic spine?If I do then how much height do you think I might be able to add by fixing it?

    1. Hey Nate,

      Sounds like you have a degree of Hyperlordosis. Depending on the level of curve, improving this may allow you to gain couple of cm in height.


  37. Hi Mark
    I am so scared sir! My cousin has a hunchback disorder, and I feel that my spine curvature is wrong in the lumbar region, the vertebrae are protruding outwards instead of inwards.

    I feel I may need surgery, customs chairs and things like this…

    How can I send a picture?

  38. Hi Mark,
    If I have hyperlordosis without APT, is it normal that the stomach protrudes and butts sticking out??
    Or these are the symptoms only in case of APT??

    1. Hi,

      If you do not have APT but have a hyperlordosis, then there must be something going on with your upper spine too.

      You can still have a protruding stomach with hyperlordosis. The butt sticking out, however, it usually a sign of either a) APT or b) a bigger derriere.


  39. Hi Mark,
    Whenever I sleep on my side, or do planks or the cat pose, my stomach protrudes ( like it inflates like a balloon)
    So is it the result of weak abdominal muscles???
    I ve also got hyperlordosis.

  40. Hi Mark, I’m having trouble figuring out if I have hyperlordosis or an anterior pelvic tilt. I have rounded shoulders, flared ribs and a very deep arch in my lower back that causes my stomach to protrude. Can I send a picture for your opinion on what I should do?

  41. Hi Mark, thanks for sharing this great information. I found out that from my xray, I have hyper lordosis and also degenerative lumbar disc. My doctor suggests me to do yoga exercise: bridge, upper dog, especially back bend for my lower back pain. But in your article, you wrote that back bend poses are not allowed. So what’s your suggestion for my condition?
    Thanks so much

  42. Hi Mark,
    Is there a possibility that someone has little bit APT, little bit hunchback , little bit flared ribs which in whole creates excessive hyperlordosis.
    Well that’s me . Which exercises to start with and what do u recommend in this regard.
    Please reply ASAP.
    Thank you.

  43. Mark,

    Thanks for taking the time to do all this “extracurricular” work. You seem like a extremely knowledgeable PT, especially in the areas where I need help.

    So, to start off, I recently switched from a FNP that (yes, my fault too, but I stand by it is harder to see when docs are giving you scripts left and right) about two years ago. A bit before 2 years ago, I dislocated my shoulder (it healed great), but something that will have relevance in a bit was in the ER x-ray they saw two small slivers of bone from my shoulder that were “sheared” I guess but they said they were far too small, in no dangerous position, etc so no worries. They gave me a month’s script of oxycodone (first time with opiates). I followed up two days latter with my FNP and she wrote my a 6 tab/day of 10 mg hydro/acetaminophen for 30 days. My 30 day follow up she said I would have pain for several months and to continue with my current script and she would fill over the phone monthly. Welllll, 8 month’s later and I ODed, sorta a good thing in a way because some anxiety issues were found out. Either way I am clean and back at school and don’t use opiates for any pain management.

    So I found an actual MD, one who actually had fellowships in addiction medicine and sports med incidentally. Great guy. I had complained to my old FNP years ago about the “big curve” in my lumbar spine that makes my stomach look fat, she literally did not lay a finger on me to examine me and said I should swim once or twice a month (I wouldn’t have believed what she said but my mom was there). This MD did a full 90 minute H&P, noted:
    1) My gait was off, I almost drugged my heel or struck it depending on where I was walking
    2) He said my posture was bad, he said I had some sort of kyphosis, but he wanted X-rays.
    3) He examined my feet and said he was referring my to a podiatrist, and ordering full view x-rays of my lumbar spine and knees, and lower legs. He also was getting the x-ray of my shoulder, and from a few years back I fell and my family was panicked so I let them do a CT scan which got my cervical spine so he wanted that as well.

    He said my legs presented no congenital abnormalities per his discussion with the podiatrist and radiologist, however he had the radiologist verify my spinal films were actually mine because although in the last two years or so I have not exercised much, I did used to run 5-15 miles a week and he had concluded with the standard lab work and physical exam besides my musculoskeletal system, I was very healthy. But the lumbar films showed what my doc and the radiologist agreed looked like the spine of a div 2-ish contact college sport player who had played from a very young age (I never played contact sports). My lumbar discs were (relatively) significantly worn and the vertebrae showed signs of poor regeneration. Cue consult from a pathologist and and a very big endocrine/hormone/many other things workup he found I had very low TSH and T4 and almost no vitamin D which he again called the lab to verify they were my results because I had no genetic history of thyroid or vit D processing issues. Further odd was my calcium was on the low end of the scale but nothing crazy. He had the radiologist that generally did bone density tests look at my CT and X-Rays and he said it looked like my bones were a tad soft, the surface wasn’t quite “smooth” enough like it was healing really slow. So am on thyroxine for my thyroid and about 70k IU vit D/wk for a 3 month cycle- they don’t know if the low vit D is messing with the thyroid or if it is the other way around. My podatrsist agreed with my GP and I got my custom orthotics which are AWESOME.

    So here is where I am:
    My GP agrees me sitting on my butt for 18 months contributed to the lordosis and the, he is not quite sure to call it officially, kyphosis, but my shoulders do round forward a bit as well. My feet from my podiatrist I was told, definitely contributed to this, she said I basically have two different shaped feet, with very, very high arches. I am really confident I have APT, I have showed family members where the “level” part of my pelvis is and they seem to agree. I also have my femurs/feet externally rotating, and it was not always like this or at least not always this bad (I may have noticed a minor amount in the past but it is very noticeable now).

    Now the frustrating parts, even doing the glute bridge, I can’t really get my glutes to flex, I just feel it in my lower back (and yes, in high school I had very defined erector spinae). I can’t really rotate my pelvis to get it neutral at all. So I am thinking of using my podiatrist and finding a PT after a run for a month or two and get to 10 MPW or so, to work on my femur rotation, APT, lordosis, maybe a little hunched back in my upper upper back, rounded shoulders coming forward a bit (but not crazy bad), my pitiful core strength, working on getting…I forget the term, but getting the nerves to “connect” with my glutes and posterior chain again.

    Do you think if I printed off some of your exercises and such, when I met the PT, and was not like disrespectful or trying to tell him his job, but more like, I have done a lot of research into what I think my issues are and I was hoping you could flip through these 4-5 pages?

    Also, any guidance into an ideal PT for posture issues and lordosis/APT originating problems? Should I see a orthopedic credentialed one? Or is this stuff general PTs handle all the time?

      1. Sir i have bad posture problem from 1 year now i walk within a hour or stand sometime i feel pressure on kower bck and worst pain…

  44. Hi Mark,
    My name is Ronnie and I am sixteen years old.
    I have hyperlordosis associated with kyphosis ( hunchback). Also I have little bit APT.
    I wanted to ask that which exercises to start with? As in first fix my hunchback or APT.
    Also there is a pic of yours in the Web page of hyperlordosis which reads” things to avoid” in which you r overarching your back.
    But in one of the exercises in the hunchback page
    , the abdominal stretch,you r arching your back to feel a stretch in the abdominals.
    So what to do ?
    As in what to start with?
    On one hand the exercises leads to an arch but in hyperlordosis we should try to minimise the exaggerated curve.
    Could you please text some exercises to fix a kyphotic-lordotic posture.
    Please reply ASAP☺

    1. Hi Ronnie,

      When you do the abdominal stretch for hunchback posture but you also have hyperlordosis, you only want to stretch the upper abdominal region.

      This is achieved by only arching the upper lumbar spine in the “cobra pose”. (and keeping the lower lumbar region relatively neutral as possible)


  45. Does hyperlordosis make you shorter than you actually are?If so,then by how much?
    I know it depends on the severity of the arch but how much height could a person loose if he has an average hyperlordotic spine?

    1. Hey Ani,

      It certainly can. The amount that is shortens you by it related to the amount of curve in your spine.

      An “average hyperlordotic spine”, if I were to guess, could make you shorter by ~1cm. But this also depends on what’s going on with the rest of your spine (ie. neck, thoracic)


  46. What is the difference between Hyperlordosis and Anterior Pelvic Tilt???

    And I have an S shaped posture which means I have:-
    Anterior Pelvic Tilt + hunchback + rounded shoulders + forward neck +I am skinny fat.

    1. Hi Himanshu,

      Anterior pelvic tilt is the forward tilted position of the pelvis.

      This will lead to Hyperlordosis.

      (Keep in mind, you can also have hyper lordosis without an anterior pelvic tilt)


      1. Mark,

        I made a post while back and I’m sure you are a very busy guy who is even kind enough to take so much time out of his life to help us out.

        I feel like the above poster. Starting from the bottom, I have what my podiatrist described as two different shaped feet, not to significant, but I’m 23 and I finally got a good MD. He called my upper back some kyphosis, but honestly, it’s the hyperlordosis. I feel like giving up.

        The podiatrist found my feet contributed to some walking patterns which she thinks put extra wear on my lumbar spine. I tend to “roll” on to the outside of my feet when standing, my femurs are externally rotated and so my feet are as well. I have very high arches and some heel strike that I could tell wasn’t insignificant from the podiatrist explanation. I have custom orthotics now.

        How did I get to the podiatrist? I complained and showed my “fake” chubby belly and lordosis. The MD ordered multiple shots of my feet, knees, and some angles of my lumbar spine and he had to call the radiologist to confirm and consult. He said my discs were worn of that he could easily see in a division I contact sports players that played since a child or someone who worked picking up heavy objects and bending over excessively which neither is me. He found that the radiologist that does the bone density scans looked at a CT from a fall I had a while back (rule out head trauma- I was fine) and all my x-rays and said the cervical shots from the CT, my recent X-rays, and the fact when I dislocated my shoulder I “shearered” a small piece of bone off (years ago, docs thought nothing of it, said it was harmless), that the surface of my bones appear to be “rougher” (he said the best word the radiologist could simplify it with) and that there were signs of slow osteoregression. He said the extensive lab Chem-21, full blood panel, metabolic, hormone, and trace element panels verified I had slightly low calcium and almost no vitamin D. The pathologist and my doc theorized that because of my very low TSH/T4 thyroid hormones ((which is the calcium metabolism) caused my body to stop using vit D significantly, but I’m a huge calcium fiend, love me some milk. So my kidneys saw high levels of vit D and excreted them but eventually my calcium intake needed to be supplemented, but almost pointless till the hypothyroidism is in control since it makes osteocytes use calcium.

        So I’m I’m medical treatment, have custom orthotics, and a screwed posture. Can I privately send you some pictures of my posture? I have been a couch bum for a while; I’m skinny fat, though the Tyroid meds are getting down to 190 real quick at 5’8″; I want to be fit, but I think I need a PT.

        Do most PTs know the exercises you know, recognize the hyper lordosis, external femur and feet rotation, slight kyphosis, shoulders are rolled forward pretty sure and my neck is “forward” a bit I think too.

        Could you recommend some articles I could politely show the PT (nice guy, did my moms knee replacement rehab). He won’t have an ego issue when he sees you focus on posture, gait, spinal postions, etc. honestly, he would probably be happy to learn something. Should I involve my podiatrist in my lower leg and foot PT?

        I just want to run and get to ten miles a week and do some push-ups and if I can still do as pull up, and some sort of sub for air squats and sit-ups since my lower back does all the work. I can get 10 MPW in 7 weeks. I hope I hear back from you.

        Any advice I could give the PT and so I can finally get fit enough to start running more than a few miles or start mark rippetoe’s starting strength. After PT I’ll check with my insurance and get assessments from the PT for a while and get a private Pilates instructor ornsomethinf to help me keep improving my posture and gait and help to implement your exercises.

        I might be able to pay a few hundred dollars if you can assemble your articles and exercises relevant to the PT that he most likely wouldn’t know after you are my posture.

        I’m just really basically begging for help. -Aaron

    2. Hi himanshu,
      This is Ronnie. I am suffering from the exactly the same problem that u are suffering with. I wanted to ask what to start with.As in first to fix the hunchback posture or APT?
      Please reply ASAP.
      I too have an S shaped body. The only difference in my body is that I see a hunchback from the left side of my body and not from the right.
      Please help!!

  47. Hi Mark, this was a great read and I am definitely going to try this thanks. I suffer from a bad shoulder and neck, and I have struggled to find exercises to strengthen my core and abdominal muscles as a lot of them I have looked at involve putting pressure on your shoulders for example the plank or some seem to put strain on my neck. Can you suggest a few key exercises I could do to help strengthen my core? (sorry for the long message) Cheers Greg.

  48. Hi Mark,

    I have been studying this online for some time because I have hyperlordosis myself and I was born with it. I could not find answer for my question. Can I fix hyperlordosis if I’m born with it?

    Thanks for response 🙂

    1. I was wondering this too. I have mine from birth as well and it’s VERY curved in. I have been experiencing back and neck pain and most sites say the fix for that is good posture but can you accomplish that with congenital hyperlordosis?

      1. Hi Kassie,

        If the arch is due to true genetic structural reasons, although it may improve with the exercises, there may be some doubt whether you can correct it significantly.


  49. Hi Mark,

    First of all, thanks for all the great content you provide for free at this website. It has been helping me a lot during the past few months.

    Cutting to the chase, I wanted to ask you something. I have so far believed that I do have hyperlordosis, and I have been practicing stretches (including the ones you provided) and exercises for about two months. However, recently, I started to think that maybe I just have a big butt, which gives me the impression of an excessive curvature around the waist. I tried talking to my doctor about the subject but I think he didn’t take my question seriously.

    I know you can’t (and should not) diagnose anything from a picture, but would you mind taking a look at my picture, and letting me know if I at least have a reason to be worried about that, or if I’m just being paranoid? I would greatly appreciate. Pic:

    Once again, thank you for your awesome work!

      1. Thanks for the feedback, Mark.

        I’m familiar with your APT post. At first my main worry was about the curvature on the back, but considering I also have a protruding stomach, it may be the case of APT. I’ll try adding some of the stretches from that post to my routine.

        Keep up the good job!

  50. Hi, Mark
    Thank you so much for your article, I have always taught I have infections or body ache, until the pay is becoming unbearable to me. I usually carry a slight heavy bag to work everyday, most time with my left shoulder and at times with heavy hunchback. Before I decided to checked the internet and saw this helpful article on lumber hyperlordosis. Are this exercises a permanent fix or a temporary fix and if is permanent, will I continue after it has been fix or continue until the end of time. Thank you so much.


    1. Hi Lawal,

      It’ll be a long lasting fix if you can make sure that you maintain the neutral lumbar position in the things that you do everyday.

      I would still encourage to do the exercises, however, perhaps at a lesser frequency.


  51. Hi!
    I’m going for army specials force and I realized with my PT that I have Kyphosis Lordosis
    Actually it never really influenced on me and my workouts but in the last year I started to have some back pain and shoulder.
    I have 30 days until my army season will begin what is sugguestion to do with that?

    1. Hi Morel,

      I am not sure if you can completely fix your posture in 30 days, however, your shoulder and back pain should be able to be addressed to some degree in that time period.

      But – it really depends on what is exactly causing your pain.

      In the mean while, I would encourage to keep your back and shoulder moving as much as possible. (without pain)


  52. when I slouch I form a swaybck posture, however when I stand up tall I have an excessive curve in my lower back. For fixing swayback you suggest strengthening the hip felxors, however to fix lordosis you suggest stretching them instead. What would be more beneficial for me to do, so I can improve my posture?

  53. Hello
    I did exercises and did well for 2 weeks (without bridge) , but when I decided to start doing bridge exercise , 2 days and something wrong happened, my back returns to arch, and the muscles on either side of the lumbar spine becomes prominent and significantly firm to touch.. Now, I stopped exercising and didn’t know what to do.
    Please advise why this?

    1. Hi Khaled,

      It is very important to keep your core engaged whilst performing the bridge. This will help keep your pelvis neutral and your lower back less arched.

      If you do not stabilise your mid section, you will likely use you lumbar spine erector muscles to perform the bridge exercises (… as opposed to using your glutes)


        1. 1. You can start by stretching the lumbar spine.

          2. Learn how to engage your core:
          Core exercises

          3. Incorporate core activation + glute contraction with the bridge exercise.
          Perhaps only do a half bridge to begin with until you can co-ordinate it properly.


  54. Hi!
    First of all, this is great article. I will definetly try my best to do these exercises but one thing about my hyperlordosis is that it’s genetic. My mom and uncle both suffering from hyperlordosis and they both have terrible lower back pain and since i have it from birth, i have the same troubles. When i tried to do some of these exercises, i failed to flatten my back on the floor.(I remember using pillows for physical activity classes when i was in middle school) I can’t stand up for more than 3h in a day, honestly i’d say i’m lucky if i managed 3h so is this normal? or should i see a doctor about this? Thank you!

  55. Hi Mark,
    Do you happen to know what the medical term would be for LOWER (instead of upper) curved back? I took my son to Chiro today and he was very concerned with how much his lower spine protruded outward. He ordered X-rays to be done. My son is 15, about 6′ tall and typically has pretty good posture. I’ve looked on the internet and cannot find much of anything about it.

    Thank you so much, great website!


      1. Thank you! I’m curious to see what X-rays show. Hopefully nothing serious, just wondering what caused it since he doesn’t have bad posture.


  56. Hi Mark
    Thank you for your helpful comments and exercises!
    My issue is my daughter. She is 10 and a gymnast. And she has a pretty significant arch. I’m not sure how much is genetic, but it is at the point where as a Level 6 gymnast it’s hampering her progress. She’s working harder to have to do what everyone else in the gym with a straight posture is able to achieve. It’s more frustrating than I can explain, and she is starting to complain of lower back pain. Is there a way you can suggest to make her focus on fixing her arch during he school day. An easy way to explain what she should focus on doing during the school day so she gets used to correct back posture. And any kid friendly exercises you can suggest?
    Thank you!

  57. Hi Mark, I am 18 years old and I was recently diagnosed with hyperlordosis, cervical kyphosis and left lumbar/right thoracic scoliosis. Is it safe to do these exercises to fix my posture? I am afraid that exercises for fixing my kyphosis are only gonna worsen my hyperlordosis. I hope you can give me some advice. Thanks in advance, Milica.

  58. Hi Mark,
    You have a good heart in helping others. My issue is when I’m walking I’m stooping forward and slouching. When I’m standing I tend to bend forward and to the right, seems like it pulling me forward no matter I’m correcting it, so I have to sit down sometimes which gives me reliefs. I have a bulging disc in my L4-L5 last February but I think that’s not the issue now. My walking issues started last summer with tight muscles on my back, sore to my thigh when I walk. I wonder if I have a flat back or lordosis cause by tight muscles – but I fells I don’t have tight muscles now, or osteoporosis.
    When I stretch doing McKenzie I feel worse later on with more bending forward and slouching. What’s stretches or strengthening I should do and avoid?
    Thank you.

  59. Thank you for sharing this helpful article. I found related arch back exercises regarding my lower back pain. I had a big accident, and from during of this I always have complained of this pain. Your website is good and your article is too helpful to me.

  60. Hey Mark, thanks for this article. Any set routine I can follow? I’m a 16 year old overweight male and my back has a very excessive curve. (probably from years of sitting at school then hours on the computer) I want to fix my back as soon as possible as it is often very sore and feels tight. I’m often doing the lat stretch and twisting my body from side to side (would you recommend this) to get a crack in my back. And would you say sleeping posture matters as well?- I’m always sleeping on my side.

    Also not sure if you specialise in this, but do you recommend any treatment for a sore neck. I have a very compulsive habit of cracking my neck (often forcing it with my hands) to relieve stress.

    1. Hi Theo,

      In my opinion, your sleeping posture is just as important as your up right posture. (Think about how many hours you sleep at night)

      Although cracking and clicking your joints gives temporary relief, it is a sign that your joints are resting in a compressed position. By placing the joints in a more neutral state, there will be less squashing around the area.

      This post here may be a good starting point for your neck.


  61. Hi! I’m really happy I found your website, I find it really useful. I feel the need to ask you about one thing: you advise us to avoid doing any activities that require using hands above our head. Does it also count when we’re leaned forward (I guess it does, but I need to be sure)? I, for example, have always (so for 10 years already, I guess) washed my hair, standing above the bathtub (there was no shower in the house) in this position: (sorry, I assumed it would be best if I just draw what I meant lol) Even now – I do have a shower – I wash my hair that way, I’m simply used to it. Could it be one of the reasons for my lordosis? Should I avoid this position? I think the pain in my back gets stronger when I wash my hair, it’s really uncomfortable… But maybe it’s okay? Shouldn’t it do to my body what the prayer’s pose does? Could it be that it actually somehow helped despite the hands? Please answer me!

    1. Hey Emily,

      Your lower back is actually in a more flexed position in that drawing that you sent. (nice drawing by the way)

      So – actually, this is a reversal of your lumbar lordosis… which you would think is good.. but in this particular position, you would be loading (perhaps over loading) your muscles, joints, ligaments and discs. If your lower back is used to being in HYPERLORDOSIS, then I would assume that you may be weaker when your back in FLEXED. This could be leading to your pain!

      I would do it in a more hinged position. (See below)

      Aim for the middle one “Neutral spine”


      1. Thank you! 🙂 Btw. I’ve been doing those exercises for 2 days already and noticed that nothing hurts me when I do the prayer’s pose or camel pose, be it on the chair or the floor. I don’t feel any pain in my lower back, as if nothing was stretching. Could it be that it isn’t that much of a mess after all? Because I’m starting to worry lol. My abdominal muscles have always been weak tho.
        And yet another question that I have – does deep lunge do pretty much the same thing as the hip flexor stretch? I’ve found the first one in your ‘Is sitting destroying your butt muscles?’ article, tried it out and felt the pain mainly in the upper part of the back leg, including the hip. Thanks in advance!

        1. Hey Emily,

          You may not be as tight you as think if you do not feel the stretch in your lower back. If you are indeed tight, you may need to stretch one side of the back at a time. You can do that doing these exercises.

          The deep lunge position is very similar to the lunging hip flexor stretch. As long as you are feeling the stretch, you are doing it good!


  62. Thank you. Great post. I’m printing this out and doing it. Will report back. How long you think it will take for results?

  63. Hi Mark,
    Thank you for this info. I wanted to ask, how to tell the difference between APT and hyperlordosis? I am pretty sure I have both, all the symptoms of APT and a very visual deep curve in my lower lumbar. Doing corrective exercises for APT, would that also help with the hyperlordosis? Strengthen abs, gluten hammies and stretch quads, psoas and lower back? My shoulders/neck are also involved.
    Thank you for your time,


  64. Hello Mark, I’m finding the website early useful. I’ve had bad lower back for 4 years
    And have recently seen a physio who diagnosed me as overextended.
    Your website reinforces what he told me and shows me more exercises also.
    I’m finding them all very useful, and you also explain exactly why you need to
    Do them and it all makes more sense now. Pics are good too as it shows you exactly
    What area you should be targeting.
    Thanks a lot

  65. Hi Mark!

    I have had this problem and severe back pain for so long and your post was so helpful!

    I have an extremely arched back because of anterior pelvic tilt.

    If I do these exercises everyday, how long does it usually take to fix Hyperlordosis?

    Thanks again for this great post, so helpful!

    1. Hi Jess,

      Thanks for your comments.

      It’s quite hard to say how long it is going to take. It varies so much from person to person.

      Your issue could be due to tight muscles, tight joints, weak muscles, poor motor control… or even combination of everything! Each which all take different times to different people.


  66. Hi, my name is Vin, and i cant figure out what i have and what to do. Seems like i have many issues and i think that doing some exercise may help some positions and hurt others. I know i definitely have rounded shoulders and some hunchback. However, my lower belly sticks out and my lower back has a small curve, but not as bad or severe as classic hyperlordosis as shown. i notice that when i stand for long periods of time my lower belly and hip pop forward along with my rounded shoulders and hunch back. Also when i sit i hunch. What do I have, do i have everything? And whats the best way to fix all of this? should i focus on one area and then start on another? For example you say not to do an ab stretch, but for hunchback it is required.

    1. Hi Vincent,

      This is why posture can get a bit complex.

      Postural deviations rarely exist on their own. They are usually combined with a whole lot of other stuff as well.

      The question you need to ask yourself is, in WHAT POSITION, do you mainly get your symptoms?

      If it is sitting, then you should fix your sitting posture.

      If it is standing, then you should fix your standing posture.

      Also – check out these 2 posts. You might be one of them!
      Anterior pelvic tilt
      Sway back posture


  67. Hi Mark,
    I’ve been doing the exercises you’ve recommended for APT, I seemed to fit the description when I checked a photo of myself. But now after seeing this post, I’m partial that I might just have hyperlordosis. I’ve been advised doing APT exercises if you don’t have APT is bad for posture. So before I carry on, is there any way to identify if the arch on my lower back is caused by a pelvic tilt or if it’s just hyper-lordosis?

    1. Hi Kevin,

      If you have a neutral pelvis but a prominent lumbar lordosis, then is it likely that you just have a hyper lordosis.

      This is usually seen in people with a long thoracic kyphosis.


  68. Any way to call me?

    I HAD A BACK INJURY FROM LIFTING A BOX BACK IN FEBRUARY AND IT CAUSED HYPERLORDOSIS ON JUST ONE SIDE OF MY BACK (right). It’s really taken a toll on me. Please HELP. Not sure if physical therapist and trainer at gym doing the correct things!

    Della Giammusso

  69. Hi there I am currently struggling with lower back problems and shoulder problems.
    I had an L4L5 disc bulge with nerve compression 3 years ago, this was misdiagnosed and I had zero pain relief so was unable to do exercises or sit for almost all this time. I also have sacralisation and now that the bulge has healed I am able to sit but have a very stiff and painful lower back.

    In addition for the last 6 months I have had terrible shoulder problems, a burning pain front and back but moreso at the front where my pectoral muscles are. My chest and neck muscles also hurt and my arms get very weak. The pec muscle on the one side is locked in spasm and my physio has no ide what to do. MRI showed mild arthritis, a scan of my left shoulder showed some tendonitis and impingement but as yet I have no treatment. Because the pain is so severe I am being referred for fibromyalgia and costocondritis, and also for a neck MRI. My pain is constant and worsens as he Day goes on, the more I use my arms. My shoulders feel as though they are being pulled forward and I definitely have a bigger arch to my back than I should have. I have been told that I have little muscle mass and my lower back muscles and abdominals are too weak to support my upper body. I don’t have any treatment as yet and my pain flares more with exercise. Can you suggest anything I can do to start relieving the muscle pain and strengthen myself. I don’t know where to start to heal myself, things are getting worse as time goes on.

    For no major injury this seems a lot of pain and is very life’s limiting. The shoulder problems started with a pop in my right arm bicep area but this has shown as fine.
    Thank you.

    1. Hi Caz,

      Sounds like you have a considerable amount of inflammation at the moment.

      Your first step would be try to reduce it so that you can start to do more exercises to help fix your issues.

      Did the doctor prescribe any anti-inflammatory medication for 1-2 weeks to see if it made any difference?


      1. Hello there, yes I was prescribed naproxen initially followed by diclofenic. Neither made any difference and I struggled to tolerate them.

        I have a lot of clicking in both shoulders also and some tingling down into my arms and my muscles all over feel painful. My gp now wants me to try pregablin. He feels it may be nerve pain as opposed to inflammation / I’m not convinced as the pain burns constantly and worsens the more I move my arms and shoulders.

        Thank you for your advice

      2. I have bulging disc in L4 and L5 also. I have been in pain since 11/2014. I was carrying to much fire wood. Is the only thing I can think of. That caused it. I go to a pain management dr. And it’s the worst place ever. They do not help me figure out what’s wrong with me. The dr just wants to keep prescribing pain meds to me. I just want to be fixed. I have gained 50 lbs since 11/2016. Because the pain is so unbearable. Whenever I do anything. No pain medication helps. And I’m scared to take to much, because of addiction. I’ve seen to many people go down because of pain meds. I’m 5ft 51/2 in tall. And I weigh 218 lbs. I have never been this big. I was always very small. Even after having 3 kids. I never got over 165lbs. I have always had a deep arch in my back. Where it used to hurt laying of a hard flat surface. Now since all of this has happened. I’m trying to diagnose myself. Could the weight that I have gained be affecting my arch in my back? Causing it to be collapsing. Kind of like the arch in you foot. Because my back hurts when I reach, or bend slightly forward. Like doing dishes etc… It feels like my back locks up or something. It’s severe pain. And the only thing that helps is if I lay down. Or bend my back backwards. The only time I’m without pain is when laying down. But it does hurt even laying down. When I move my hips, forward, and in a rotation. But it’s kinda like a sore muscle feeling. Massage doesn’t help because I can’t get to the spot where it hurts. I bought a 10s unit 7000. And that seems like it’s the only thing that gets to it. Or if I rotate my back and hips. I don’t know what to do. My dr keeps mentioning getting injections. But I don’t trust that dr. And my insurance won’t even cover it anyway. Please if you have any advice for me. I would really appreciate it. Thanks so much.

        1. Hey there Janine,

          Increase in body weight will place a lot more stress on your lower back. (and can also increase the lumbar lordosis as a result of excess stomach weight). Managing your weight is going to be one of the most important things you need to consider… especially if your body is used to carrying 165lbs MAX.

          It sounds like you have a posterior disc bulge at the L5 region. People with this issue usually respond reasonably well to lumbar spine EXTENSION. This basically means you feel a bit better when you arch your back backwards to an appropriate degree.

          Have you tried this exercise before?

          Arch your back as far back as it will go WITHOUT causing an increase in your pain. You are aiming for a sensation of TENSION. Aim for 20 seconds in this position and repeat 5 times .


  70. Im so happy I stumbled on this great and informative page. I had to abandon weightlifting in 2009 for problems that were undiagnosed for years! It is only till recently that I am slowly self diagnosing/ eliminating potential causes and realizing the impact and effect of hyperlordosis. I used to literally get sick after workouts.
    My back problem is quite an issue for my work too as a Photographer.
    I took to cycling that was of not much help either as, as much as I came to love it, it rejected me with equal and opposite tenacity. Not just because of back issues, but also recently having found out I have an Leg Length Discrepancy, which would be fine if I were in any/ most other parts of the world. And possibly a fairly easy fix given the right tools and corrective aids. But in Kenya we do not have a single bike/ cleat fitter. I have sadly also abandoned my hopes of riding.
    With your article, I hope to correct as much as possible to get back to the gym soon. If I can get back to weights without pain by Dec and go to the beach for my next birthday, I would have achieved a massive milestone.
    I refrain from visiting the coast because I currently resemble what a failed science experiment of an apprentice sausage maker would look like.
    Anyways, this is just to say thank you for the great information and useful tips.

  71. I’ve had low back pain for many years now and I believe I have hyperlordosis. I haven’t officially been diagnosed or anything. I love this website, it’s very informative and I’m hopful i can somewhat correct this and have less back painwith tour exercises mentioned above. I wanted to include a photo to see if you think I have this. I do workout quite a bit and there are some exercises that hurt my low back. I try to do an alternative exercise but that doesn’t always work. Crunches and leg raises are not my friends at all in the gym. I have recently ordered a low back brace for supper as I’m increasing my weights. After doing that today, no brace yet, my low back is killing me. Help!! I’m not sure how to include the photo here.

  72. Hi, I really want to try this. Thanks for making it so clear! And I will.
    I’ve had extreme lordosis my whole life, and I’m 37. I was diagnosed by an orthopedic surgeon with femoral antiversion at age 6, and I was told that I was likely to develop lordosis – that the lordosis is caused by the hip abnormality (which goes back 3 generations and my son has it too.) Is that true? Is that a thing that happens? I also have bent shins, supination,and the knees turn inward. We decided not to break my bones to fix it. My lordosis doesn’t cause pain, though it is extreme, just it’s cosmetically awful. If I try to tuck the hips in, they don’t fit, or I have to turn out my knees or feet.
    I have to wonder, seeing this article, if everything I was told was a misunderstanding of the childhood diagnosis. Can I just fix it this way and have normal posture? Would I have to modify in any way?

    1. Hi Carolyn,

      The exercises might help with reducing the hyperlordosis, however, it also sounds like you would have to address the pelvis/hip femur complex as well.

      Did you do a lot of W sitting as a child? This may have encouraged or been a factor of your femoral anteversion.


      1. Yes, exclusively I did, but only because I couldn’t sit on the floor any other way without pain. My son does it too. I tried to correct it when he sat down. He’d go right back. Even at 15 months, round sitting caused him pain. I once considered the idea that w sitting causes femoral antiversion, but I have trouble believing that now, and I think it’s sometimes the other way around. Even as a toddler I couldn’t force his legs, (or my own back in childhood) into a wider circle where his feet were together. I wouldn’t be surprised if continued W sitting made it worse though, and it becomes a cycle. As the months go on, I see my older son having some of the same inefficient running mechanics that I have, knees together, feet flying off to the side. My younger son has no issue with this, and could sit normally as soon as he was able to sit.
        I will say that being out of shape after 2 kids has really made that lordosis extreme, and I’ll have to do a lot of exercise to fix any of this. Maybe what I need is a specialist. I’ve been to personal trainers, and they just kind of shake their heads and modify exercises like squats for me. Thanks so much for your response!

  73. doctor mark!
    i think i have Forward head posture,Rounded shoulders,Hunchback posture,Hyperlordosis
    Anterior pelvic tilt,Sway back posture,Knee valgus ..
    It is hard to sleep every day..It hurts too much when I wake up.
    I have too many bad things. Do not know what to do
    If your eyes are okay, show me a picture of my body and want to consult you
    help me

  74. First of all thanks for the great article,
    Ive recently started a strength program (stronglifts) which includes overhead pressing and alot of high bar squatting. I also have a slightly arched lowerback so I was wondering how i could minimise damage on the overhead press or should i completely avoid?
    Also could the squatting cause any potential problems?

    1. Hey Mo,

      As long as you keep your core engaged, abdominals braced and lower ribs down whilst you are performing the exercises (squats, over head press, dead lifts), this should help reduce the hyper extension of your lower back.


  75. Hey Mark,
    Thank you SO MUCH for making this site!! When I was looking up weather there was anything I could do to correct my tilt this was the most helpful and informative source I have found yet and gives me lots of hope for my back pain. I was afraid that it was just something I would have to live with. My boyfriend has it too and we plan on doing these exercises together.

    How frequently would you suggest doing these exercises a day and how many repetitions? I know that for some exercises if you do too little it doesn’t make much of an impact. Both of us have the time to do what we need to to get better.

    Thank you Doc.

  76. Hello Mark!

    Thanks for the post. I am Olivia and I am 30 years old, I have a slight arch in my lumbar region along with rounded shoulders. I have also noticed slight right foot pronation.
    My biggest problem is i cant do single leg raises because my knees tend to bend automatically, i cant keep the knees straight lying down at all 🙁 I am a yoga fanatic as well. I would love to rectify my postural problems. I understand i have weak core and some muscle imbalances.Please guide me where to start.

    Much Gratitude


      1. Thanks Mark for writing back 🙂

        Find the link to the image above,I am not sure what it is called but when I lie supine on the floor and try to raise single leg while other leg is straight with knee extended on the floor , Following things happen:

        a) Lower back starts to arch

        b) Knee of the raised leg starts to bend automatically

        c) femoral-humeral joint of the raised leg makes painless, creaking sounds sometimes.

        Also, when I am standing or walking my right foot is always pointing outward.

        So, I am planning to follow your offered solutions for Hyper lumbar lordosis and Rounded shoulders along with checking sleeping, sitting and standing postures as i sleep on my stomach and spend 5-6 hours in front of the screen.

        Do you think it’s the right approach?

        Should I perform all the activities mentioned everyday or perform 3 days for shoulder and 3 days lower back?

        Apologies for a long message and Thanks in advance for your time and advise.



        1. Hey Olivia,

          Thanks for clarifying that!

          It sounds like you lack control over your core muscles which are important in this movement.

          Without a strong foundation, the muscles which lift your leg can’t work efficiently. As a result, your body may compensation by bending.

          Also – the core is responsible to controlling your lower back in this supine position. Without proper engagement of the core, the lower back will arch off the floor.

          If you are getting noises from the hip, is it more of a click or a snapping sound?


          1. Hey!!

            Thanks, I suspected so – weak core is playing havoc with my body .

            It’s a mild click sound.


  77. Hi Mark, in your experience, is it possible for someone who has lumbar lordosis and an anterior pelvic tilt, to safely practice handstands? I know this would differ from person to person, and is also dependent on abdominal and core strength. Assuming that a person has consistently practiced the exercises you have suggested to help with ‘fixing’ their posture, do you is handstand a posture best avoided even after their posture is improved?

    1. Hi Elizna,

      It is fine as long as you aim to maintain neutral pelvis/spine.

      If you keep falling into APT and hyperlordosis, I would consider keep getting your core muscles stronger until you can maintain neutral spine.

      However – just make sure you have adequate a) Wrist extension at least 80-90 degrees) and b) full shoulder flexion.


  78. I’m aware that results will vary tremendously from person to person, but how long on average do you think it would take a person to fix hyperlordosis through these methods?

    1. Hi Max,

      This is a really hard question to answer.

      It really depends on what exactly is causing the hyperlordosis.

      Some people are just not engaging the right muscles, others might be very tight, and others might have a combination of both.

      It also depends on how long you’ve had it. How much time you are dedicating to exercises. What you do throughout the day etc etc.

      Some people can fix it straight away by just engaging the right muscle, whereas otherwise who have a lot tightness, they can take more than 3 months.

      Hope this answers helps.


  79. Hello Mark,
    I was wondering how you should be standing straight? In #2 – Things to Avoid, you have a picture of an arched back when standing up. This is my ‘natural’ back when standing straight. How do I walk without having this posture?
    Also, how do you deal with Hunchback, Arched Back, and maybe even Head-Forward posture all at the same time? I feel like I have an arched back and a bit of the other 2.

    Appreciate this page, has been very useful!

    1. Hi Sam,

      You will have to do the exercises to help reduce your hyperlordosis when walking. It is likely your tight muscles/joints are holding you in this particular position.

      If you have multiple postural deviations (which is very common), I would start on optimising your arched back if it is the most prominent.


  80. Hi,
    Do you by chance have any experience with diastasis recti & abdominal hernia? I have that as well as, maybe anterior pelvic tilt or hyperlordosis (or can I have those at the same time?) I took a picture of myself & my shoulders also round foreword. There is so much info online I don’t know where to start. Thank you. Hopefully you can point me in the right direction do my back can stop hurting & I can help my abdominal muscle separation.

    1. Hi Sheena,

      I have seen quite a few people after their pregnancies with diastasis recti and hernias.

      Having an anterior pelvic tilt places your abdominal wall in a long and inefficient position, which effectively makes that area very weak. This can lead to a higher chance of abdominal hernias.

      I would start working on getting good at the “dead bug” exercise. You can find some examples of this here.

      Just make sure you understand how to engage your core appropriately. Do not over tense your tummy muscles!

      Let me know if you need more help.


      1. Thank you Mark! I will try the dead bug exercise. I did forget to mention that I also have lower rib flare. I’ve been working on the anterior pelvic tilt but no idea how to help the ribs to go back in (looking back at childhood pictures it seems to be a long time problem) I’m concerned because when I try and exercise my ribs will feel bruised afterwards.
        One more thing, you know when you lay on your back, with your feet flat on the floor so your knees are bent.. Well when I do that my lower back arches. Is that from anterior pelvic tilt? So if I keep correcting my posture it will get better?
        Thank you so much for your response. I’ve recently become a facebook follower since finding your website 🙂

        1. Hi Sheena,

          Rib flare is very common with an anterior pelvic tilt and hyperlordosis. This is due to the over active muscles in the back next to the spine.

          You should be able to flatten your back once you gain better control of your spine/pelvis.

          Thanks for following on Facebook!


          1. So rib flare will correct with the correction of anterior pelvic tilt and hyperlordosis. Thanks for the reassurance!

  81. my daughter is 12 and has this, she is very self conscience about it and embarrassed about it because it makes her stomach protrude more than others. She asks about what she can do all the time about it. I decided to research it and found this site. Isn’t there anything we can do or something to wear at night that might help in correcting this?

  82. Hi Mark,
    I sit down for most of my day, around 5/6 hours at school and then most of my time at home. How do I get into the habit of sitting correctly?

    1. Hi Zoe,

      Initially, it is all about awareness.

      You need to keep catching yourself when you slump into bad posture and then re-correct.

      Secondly – it is knowing exactly what the ideal sitting posture is.

      Thirdly – you will need to identify what kind of posture you have so that you can do the specific exercises to help you maintain a more natural posture.

      Realistically – you will not be able to maintain the ideal posture 100% of the time and this is completely fine. Just try to aim to be in a more neutral position than what you are doing now.


  83. Hello Doctor
    I was infected with the vertebrae of L5 and S1 when the diagnosis was found to bulge the disc
    My question is whether this injury can be treated permanently or is it a stage of cartilage slide and can not be treated
    Can I return to my sports life normally or have my sports career ended?

    1. Hi Walid,

      It is still possible for the disc bulge to retract to some extent.

      For it to go back 100% will be unlikely.

      But having said that, you can definitely do certain exercises to resume your sports.


      1. Please, I would like to give you examples of these exercises if you can
        I just want to say that I practice karate. Can I go back to practicing the sport at the same level before the disease?
        I also want you to explain how well you can heal and if possible
        And what sport can I do right now and whether the bike is harmful or useful and I am in this case
        Thanks Dr.

  84. Hey Mark! Thank you so much for offering your help. I was wondering if i could put a pillow under my head, , because everytime i do these exercises, I get headaches from the hard floor.

  85. I’m so blessed to meet you! I have had this pelvic tilt problem forever! I am going to do your exercises, but the “bridge” exercise hurts me too much so I can’t do that one. Do you think it’s because I have 2 degenerative disks? That is my question. I am 61 years old but not necessarily inactive until the past 6 months. Either way, I’ve been a commercial cleaner all my life and I don’t want to stop because of my tilted pelvis which is really bringing me down.
    Thank you for YOU!! You are truly a giving person sharing this knowledge.
    I commend you.

    1. Hi Yvonne,

      If you are doing the technique correctly, try raising your hips off the ground to half the height to when the pain starts. This might help your body get used to the exercise.


  86. Hi Mark! I’m so happy that i have found your provide much needed help for people , including myself… thanks alot!
    regarding “things to avoid” section: does this qualify as being a dangerous move for someone with hyperlordosis?
    i saw a TED talk about this exercise, i wanted to know a professionals opinion.
    thanks in advance!

    1. Hey Bob,

      I love that yoga pose. It’s called the Utkatasana pose. Great for posture.

      However – if you are someone who has a significant arch, I would perform the exercise with a more neutral spine and with your abdominal muscles braced.


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