SAY NO TO SWAYBACK POSTURE!
To understand what causes swayback posture and what can help one get the right posture. Let’s take a quick look at it. Read Now!
When you think of posture, remember that there are many types of it, and the one we are talking about is not at all related to a slouched posture. A slouched posture is having your spine bending forward, while Swayback is where your spine is bending backwards.
It's a condition where your hips and pelvis area is pushed forward, and your butt is more prominent. This posture creates an exaggerated outward curve leading to lower back pain. A normal spine curvature has the curves distributed to your body evenly so that there is balance and no part of your neck, torso or lower back is facing stress while moving. In contrast, there is no curve distribution in swayback posture and all the pressure is given to your lower back leading to less mobility.
What Is The Meaning Of Lordosis? Is It The Same As Swayback?
An inward curve of the spinal column is known as lordosis, and a small degree is considered normal. If it's curving too much, it is called Swayback.
What Causes Swayback Posture?
The most common causes of swayback posture are tight hamstrings, a weak core, and laxity in the back and pelvis ligaments.
A sedentary lifestyle causes these muscles to tighten; if one doesn't take time to stretch properly, they will become weak and stiff over time. You might turn off your stabilising muscle because of sitting in poor posture, leading to swayback posture.
Lordosis or Swayback can happen to anyone at any age. Achondroplasia, discitis, kyphosis, obesity, osteoporosis, and spondylolisthesis are the conditions that lead to it.
How can it be Treated?
Before starting anything, visit a physiotherapist or chiropractor and let them examine to know if you have Swayback or not. They will check how your spine reacts to different assessments and recommend treatment if required.
It's also important to know what caused your swayback posture so that you can work on it. To correct swayback posture, you should lengthen the tight muscles, that is, your hips and hamstrings, and strengthen your abdominals' weak muscles. If you stop any exercises or stretches, you might go back to level one.
Here Is The List Of Exercises And Yoga That You Must Follow
- Plank -The plank will help strengthen your weak muscles, which are your shoulders, abdominal muscles, glutes, and upper back.
- Resistance band -This will help strengthen your shoulders and upper back if you use it to pull apart.
- Cobra pose -This helps tone your abdomen, supports your shoulders, improves the flexibility of upper and lower back muscles and improves blood circulation.
- Glute bridge -As the name says, it can strengthen your glutes and core muscles.
- Child's Pose -This pose can help you relax your hip flexor and lower back muscles.
Treatment and prevention of Swayback's contributing factors can easily correct this posture problem. Using back support accessories with an arched shape, such as Vissco's Clavicle braces and Posture Aids, will also help lower back pain.
References: What is Swayback Posture? | Allied Physical Therapy, Swayback Posture: Causes, Treatment, Exercises, More, Yoga | What is Yoga | Yoga Poses | The Art of Living India