Working Out with Hyperlordosis

September 17, 2023 2 min read

Working Out with Hyperlordosis

What is Hyperlordosis?

 The human spine consists of 33 bones arranged in a stacked formation, creating an S-shaped structure when viewed from the side. It plays a crucial role in providing support, flexibility, and proper mobility to your body. 

Hyperlordosis, also known as swayback or lumbar lordosis, is a condition characterised by an excessive inward curvature of the lower spine. This condition can cause the lower back to arch excessively, leading to discomfort and potential health issues.

Lumbar Hyperlordosis often occurs due to poor posture and a sedentary lifestyle. Other factors that may contribute are muscle imbalances or weakness, including:

  • Prolonged periods of sitting or standing
  • Obesity
  • Lack of exercise and slouching
  • Rickets or lack of vitamin D, calcium, or phosphate
  • Factors that disrupt spinal alignment, such as wearing high heels
  • As a result of another underlying spinal condition

The shape of the spine can also be affected by neuromuscular disease and pregnancy.

How to Treat Hyperlordosis

If you're dealing with Hyperlordosis, there are several treatment options available to help alleviate symptoms and improve your posture. Here are some effective ways to treat hyperlordosis:

1. Strengthen Your Core

One of the most important steps in treating Hyperlordosis is to strengthen your core muscles. Focus on exercises that target the abdominal and lower back muscles, such as planks, bridges, and pelvic tilts. Strong core muscles provide better support for your spine and can help correct the excessive curvature.

2. Practice Yoga

Yoga can be a beneficial practice for individuals with Hyperlordosis. All you need is a yoga mat to allow for certain yoga poses, such as the cat-cow pose, child's pose, and cobra pose, can help stretch and strengthen the muscles in your back, promoting better alignment and reducing the curvature of your spine.

3. Use Supportive Gym Equipment

When working out in your gym, it's essential to choose home gym equipment that provides proper support for your spine. Look for machines and equipment that offer adjustable backrests and lumbar support. Avoid exercises that put excessive strain on your lower back, such as heavy deadlifts or squats.

4. Maintain Good Posture

Improving your posture is crucial for managing Hyperlordosis. Be mindful of your sitting and standing positions, ensuring that your back is straight and your shoulders are relaxed. Consider using ergonomic chairs or back supports to maintain a neutral spine position throughout the day.

5. Seek Professional Help

If your Hyperlordosis is causing significant discomfort or affecting your daily life, it's advisable to seek professional help. A physical therapist or chiropractor can provide personalized treatment plans, including exercises, stretches, and manual therapies, to address your specific condition.


Hyperlordosis is a condition that affects the curvature of the lower spine, leading to an excessive inward arch. By following the right treatment approaches, such as strengthening your core, practicing yoga, using supportive gym equipment, maintaining good posture, and seeking professional help when needed, you can effectively manage Hyperlordosis and improve your overall spinal health.

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