The blog post covers the best exercises and strategies to fix the excessive arch in your lower back (Hyperlordosis).

What is Hyperlordosis?

Hyperlordosis refers to the excessive arch in the lower back.

(It involves hyper extension of the Lumbar Spine.)

In This Blog Post:

• Causes
• How To Tell If Your Lower Back Is Over-Arched
• Implications
• Can It Be Fixed?
• Exercises To Fix An Arched Back

causes

There are several factors that can lead to the development of an arched back.

Tight/Overactive Muscles

The following tight and/or overactive muscles will increase the pronounced curvature in the lower back:

(These tight muscles will be addressed with specific Releases and Stretches in the exercise section of this blog post.)

Weak Core Muscles

With a pronounced arch in the lower back, the abdominal region is placed in a relatively elongated/stretched position.

This can result in weakness in the following core muscles:

One of the primary roles of the abdominal muscles is to oppose the strong pull of the lower back muscles in order to maintain a normal Lumbar spine curve.

(These weak muscles will be addressed in the Core Exercises section in this blog post.)

Weak Glute Muscles

The lower back muscles (i.e. Lumbar Spine erectors) will tend to compensate for weak glute muscles.

Over-activity of the erector muscles can lead to hyper extension of the lower back.

(These weak muscles will be addressed in the Glute Exercises section in this blog post.)

Anterior Pelvic Tilt

An Anterior Pelvic Tilt is where the pelvis is rotated forwards.

As the pelvis and lower back are directly connected with each other, the position of the pelvis strongly influences the position of the lower back.

As the pelvis tilts forwards, this will automatically lead to a Lumbar Hyperlordosis.

(For more information, check out the Anterior Pelvic Tilt in the exercise section.)

Thoracic Kyphosis

Thoracic Kyphosis refers to a hunched upper back.

A hunched upper back will usually be compensated by the over arching of the lower back.

This is the body’s attempt to keep the head in a more up right position.

(For more information, check out the Fix Your Posture in the exercise section.)

Ineffective Breathing Technique

A sub-optimal breathing pattern may recruit the lower back muscles to help get air into the lungs.

Over-activity of the lower back muscles can pull the lumbar spine into an excessive amount extension.

(This will be addressed in the Learn to Breathe section of this blog post.)

Increased Abdominal Size

The weight of the belly (especially during pregnancy and in the overweight) can tilt the pelvis forward and pull the lower back into excessive extension.

How do you know if you have Hyperlordosis?

Here are 3 simple tests you can perform to determine if you have an exaggerated curve in your lower back.

Side Profile Analysis

Instructions:

• Take a side profile photo of your standing posture.
• Take note of the curve in the lower back.

Lying Down Test

Instructions:

• Lie down on your back.
• Keep your legs completely straight.
• Stay relaxed.
• Feel for a gap between your lower back and the floor.
  • You can check this by sliding your hand underneath your back.

Get An X-ray

A lateral view of your Lumbar spine via X-ray scan can be used to determine if you have an arched lower back.

What can lumbar Hyperlordosis increase the risk of?

A prominent arch in the lower back can lead to an increased amount of compression of the muscles and joints in the Lumbar spine.

This can be associated to issues such as:

(Keep in mind: Having a Lumbar Hyperlordosis does not automatically equate to being harmful. However – it can be problematic for some people.)

Can It be fixed?

As long as the joints in your Lumbar spine have not fused together, then there is a good chance that you will be able to restore your natural curve.

How To Check If The Lower Back Is Fused

Instructions:

• Kneel down on the floor.
• Reach your hands as far forwards as possible.
• Place both palms on the floor in front of you.
• Sink your hips backwards towards the back of your heels.

Exercises to reduce an arched back

STEP 1: Releases
STEP 2: Stretches
STEP 3: Loosen Up Joints
STEP 4: Control Your Spine
STEP 5: Core Strengthening
STEP 6: Glute Strengthening
STEP 7: Learn To Breathe
STEP 8: Flared Ribs
STEP 9: Anterior Pelvic Tilt
STEP 10: Fix Your Posture
STEP 11: Avoid These Positions
STEP 12: Reduce Belly Size

1. Release the tight muscles

The tight muscles which are involved with an increased arch in the lower back will need to be released.

Lower Back

Target muscles: Quadratus Lumborum, Erector Spinae, Latissimus Dorsi

(Note: If you are unsure of where these muscles are located, check them out on Google.)

Instructions:

• Lie on the floor with your hips and knees bent.
• Place a massage ball under the tight muscles in the lower back region.
• Relax your body weight on top of the ball.
• Do not hold your breath.
• Move your body in a circular motion on top of the ball to target the tight areas.
• Do not place the massage ball directly under any bony areas.
• Proceed to cover all the muscles for at least 1-2 minutes.
• Repeat on other side.

Psoas Release

Note: There are sensitive structures (such as nerves, arteries and organs) in the front of the hip/abdominal region. If you are not confident with this release, do not attempt this release by yourself. Get guidance from a healthcare professional.

Instructions:

• Sit down on a chair.
• Keep your leg completely relaxed.
• Locate the Psoas muscle.
• Place your finger tips into this muscle.
• Apply a gentle amount of pressure.
• Continue for 1 minute

Note: If you get tingling, pain and/or numbness down the leg when performing this release, you are likely pressing on a nerve/artery. Stop applying pressure.

2. Stretches

The tight muscles which are involved with increasing the arch in the lower back will need to be stretched.

Child’s Pose

(Target Muscle: Erector Spinae)

Instructions:

• 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 and out
• Do this for 1 minute.

For more stretches: Erector Spinae Stretches

Side Stretch

(Target Muscles: Quadratus Lumborum, Latissimus Dorsi)

Instructions:

• Stand with your feet shoulder width apart.
• Bend all the way towards one side.
• Reach your arms over.
• Aim to feel a stretch on the side of your torso.
• Hold this position for 30 seconds.
• Alternate sides.

For more stretches: Quadratus Lumborum Stretches

Hip Flexor Stretch

Instructions:

• Assume a deep lunge position.
• Lunge forwards.
• Tuck your tail bone underneath you.
• Lean slightly backwards.
• Aim to feel a stretch in the front of the hip of the back leg.
• Hold the stretch for a minimum of 1 minute.
• Repeat on the other side.

3. Loosen Up The Joints

If the joints in the Lumbar Spine are too stiff, it may be more challenging to reduce the arch into a more neutral position.

Perform the following exercises to help loosen up your joints.

Lower Back Decompression

Instructions:

• Lie facing downwards on top of a large exercise ball.
• Position your body so that your lower back is in line with the middle of the ball.
• Completely relax your legs and allow them to dangle.
  • Let the weight of your legs pull on the lower back.
• Support your body using your hands only.
• Allow the toes to gently rest on the floor.
• Aim to feel a stretch in the lower back.
• Hold for 30 seconds.

For more exercises like this: Spinal Decompression

Knee To Chest Stretch

Instructions:

• Lie down on the floor.
• Hug both knees towards your chest.
• Completely relax your legs and allow the arms to take the full weight of the legs.
• Perform gentle oscillations in this position.
• Continue for 30 seconds.

Lower Back Side Stretch

Instructions:

• Whilst standing, lean all the way over to one side.
• Allow your upper leg to lift and dangle.
• Allow gravity to pull your leg down.
• Do not let your pelvis rotate.
• Aim to feel a stretch on the upper side of your waist.
• Hold for 30 seconds.
• Repeat on other side.

4. Control your spine

It is important to know the exact point (See below) of where the most hyper extension occurs in the lower back.

This point will dictate the specific area of your lower back that you should be targeting with the following exercise.

Lumbar Spine Segmentation

(… this is NOT an easy exercise!)

Instructions:

• Assume the 4 point kneel position with your back arched.
• Start by tucking your tailbone underneath you.
• Proceed to gradually round your lower back one level at a time.
• You will need to focus your attention on rounding the region of your spine where it arches backwards the most.
• Reset to the starting position.
• Repeat 5 times.

5. Core Strengthening Exercise

The aim of the following core exercises is to engage your abdominal wall to help maintain the Lumbar spine in a more neutral position.

Note:

• Keep the lower back COMPLETELY flat against the floor… ALL OF THE TIME.
• Do not let the 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 depressed downwards at all times.
• Remember to engage the core and abdominal muscles throughout all movements.

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

Leg Drop (Bent Knee)

Instructions:

• Lie down on your back.
• Lift your feet off the floor so that your knees and hips are bent at 90 degrees.
• Keep both knees bent throughout the exercise.
• Whilst keeping one knee bent towards your chest, slowly lower the foot of the other 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.

Leg Drop (Straight Leg)

Instructions:

• Lie on your back with your knees and hips bent at 90 degrees. (feet off floor)
• Keeping one knee bent towards your chest, slowly lower AND straighten the other 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.

Alternate Arm/Leg Drop

Instructions:

• 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 opposite arm and 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 opposite arm/legs.
• Repeat 10 times.

For more Core Exercises:

See Post: Core Activation Exercises

6. Strengthen the Glutes

The lower back muscles will tend to over activate and extend the lower back as a compensation for weak glute muscles.

Here are 3 glute activation exercises:

(Remember: Aim to engage your glute muscles WITHOUT extending your lower back.)

Standing Kick Back

Instructions:

• Stand upright.
• Keep your lower ribs down by engaging your abdominal muscles throughout this exercise.
• Extend your leg backwards until you feel your glute muscles contract firmly.
• Do NOT arch your back.
• Hold for 5 seconds.
• Alternate legs for 20 repetitions each.

4 Point Kneel Kick Back

Instructions:

• Assume the 4 point kneel position.
• Keep your back straight by engaging your abdominal muscles throughout the exercise.
• Extend your leg backwards until you feel your gluteal muscles contract firmly.
• Do not rotate your body. Only your leg should be moving.
• Do not arch your lower back.
• Hold for 5 seconds.
• Alternate legs for 20 repetitions each.

Bridge

Instructions:

• 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 10 times.

For more exercises for the glutes:

See Post: Glute Activation Exercises

7. Learn to breathe

Your breathing pattern plays an important role in maintaining the correct posture of your lower back.

“Breathing?… What has that got to do with the arch in my lower back?”

… a lot more than you may think!

The following breathing exercise is designed to encourage the engagement of the main breathing muscle (called the Diaphragm) by lowering the front of the lower rib cage.

As the lower ribs drop down, there will be a reduction in the excessive arch in the lower back.

Diaphragm Activation

Instructions:

• Lie on your back with your knees bent and feet on the floor.
• Tilt your pelvis backwards to help flatten your lower back onto the floor.
• Take a deep breath in through your nose and slowly exhale ALL of the air out through your mouth.
• As you reach the point where you have completely emptied out your lungs, notice how your lower ribs and lower back sink towards the ground.
• Maintain this lowered rib position throughout this breathing exercise by gently engaging your abdominal muscles.
  • Draw your belly button in.
• Take a deep breath in.
  • Aim to breathe into the entire circumference of your lower rib cage region.
• Breathe out all the air out of you lungs.
  • Allow the lower ribs sink to the floor as you do this.
• Continue this diaphragmatic breathing for 3-5 repetitions.

If you have a tight rib cage, check out this blog post for some stretches: Exercises To Expand The Rib Cage.

Poor breathing mechanics can lead to Flared Ribs. (See next section)

8. Address flared Ribs

Flared Ribs is when the lower portion at the front of your rib cage protrudes forwards and out.

If you have Flared Ribs AND Hyperlordosis, addressing the position of your ribs will likely reduce the arch of the lower back.

For more information: Exercises for Flared Ribs

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

This will encourage the lumbar spine to be in a more neutral position.

How To Position The Ribs Correctly

Instructions:

• Place your hand at the front of the lower rib cage.
• Gently guide your lower rib cage down and backwards.
• You should feel some pressure being taken off your lower back.
  • … if you are very tight, you might even feel a stretch.
• Note: If you find that you are in a more hunched position after this correction, you will need to address the Hunchback Posture.

9. Address anterior Pelvic Tilt

Anterior Pelvic Tilt is where the pelvis is in a forward rotated/tilted position.

As the pelvis tilts forwards, this will automatically cause an increase in the arch of the lower back.

Feel free to check out this comprehensive guide on how to fix this issue:

See Post: How to Fix Anterior Pelvic Tilt

To get you started: Here are 2 exercises that can help restore the neutral position of the pelvis.

Upper Quadriceps Stretch

Instructions:

• Stand up right.
• Pull your ankle behind you as to bend your knee.
• Stay up right and keep your knees in line with each other.
• Tuck your tailbone underneath you.
• Drive your hips slightly forward.
• Aim to feel a stretch at the front of your thigh.
• Hold for 30 seconds.
• Perform stretch on the other side.

Standing Posterior Pelvic Tilts

Instructions:

• Stand up right.
• Tilt your pelvis backwards.
• Think about the movement as “Tucking your tail bone in”.
• Aim to keep your legs still whilst performing this movement.
• Perform 30 repetitions.

10. Fix your Poor Posture

Although you will see significant improvements in your Hyperlordosis by performing the above mentioned exercises, it is also important to check if you have a slouched upper back.

Thoracic Kyphosis

This is where the upper back curves forwards.

As the upper back curves forwards, the head is oriented downwards.

To maintain the head in an up right position, the body will compensate by over arching the lower back.

Feel free to check out this comprehensive guide on how to fix this issue:

See Post: How To Fix Thoracic Kyphosis

Here are some simple exercises to get you started on fixing your Thoracic Kyphosis:

Thoracic Extension

Instructions:

• Position your upper back over a foam roller.
• Support the back of your head with your hands.
• Arch backwards.
• Make sure that you do not flare your lower rib cage out.
• DO NOT arch your lower back.
• Oscillate in the end range position for 30 repetitions.
• Note: If using a foam roller is uncomfortable, try using something thinner. (e.g.. rolled up towel)

Thoracic Extension Strengthening

Instructions:

• Lie down on your stomach with your hands stretched out in front of you.
• Lift up your chest so that it is slightly off the ground.
• Keep your upper abdominal region flat on the ground.
• Do not over arch your lower back.
• Aim to feel the contraction in the middle to upper spine.
• Hold for 5-10 seconds.
• Repeat 10 times.
• Note: If this exercise is too difficult, keep your hands in contact with the floor to help you lift the weight of your torso.

11. Positions to be aware of

There are certain exercises and positions that you will need to be careful with.

Arching Your Back

As your lumbar spine is already in a position of hyper extension, be careful of activities/exercises which forces the back into further extension.

Note: I’m not saying to completely avoid doing them altogether. (There is time and place for these exercises.) Just be careful!

How Do You Sleep With Hyperlordosis?

Do you have an excessive arch in your back whilst lying flat on your back?

If so, I recommend sleeping on your back with a pillow underneath your knees.

This will help reduce lumbar extension whilst in the lying down position.

Note: Another option is sleeping on your side.

For more information: Sleeping posture recommendations

Over Head Activities

If you have pain and/or stiffness in the shoulder, it is likely that you will also over arch the lower back as a compensation as you reach over head.

Examples:

• Standing shoulder press at the gym
• Reaching over head to place clothes on the line
• Painting the ceiling

You will need to address your shoulder issue to prevent the lumbar spine from over arching when using your arms above your head.

12. Reduce Belly Size

A large belly will shift the center of mass forwards leading to the body being pulled forwards.

To counteract this forward pull – the lower back will automatically arch backwards to prevent the body from falling forwards.

Reducing belly size will help keep the center of mass over the feet and reduce the need for the lower back to arch backwards.

---

Summary

A prominent arched back in the Lumbar Spine is also referred to as a Lumbar Hyperlordosis.

Follow the recommendations on this blog post to help get your lower back arch into a more neutral position.

---

---

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