Daily Mobility Exercises by Dr. Kelly Starrett Forums Back Anyone else “sway back”?

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    • #70470
      AvatarAdam Simpson

      Does anyone else have the condition of being “sway back”? Its where your lower back curves inward/toward your front and then does an extreme reverse cure about the middle and upper back. If so, does anyone know of a way to lessen/reduce/fix this? Ive started standing up at work at my desk while using my computer up on a high desk and my lower back is starting to give me fits.I try to keep correct posture but that doesnt seem to help.

    • #72760
      Avatar[email protected]

      Check out Katy Bowman’s work. A good start: http://www.katysays.com/neutral-pelvis/

    • #72763


      Changing to a standing desk is a great idea. One thing people often overlook when changing to a standing desk is forgetting that they need to focus on creating torque through the hips when they are standing. Standing sadly is not a passive activity. Also, working on loosening up the psoas, iliacus, rectus femoris and quadratus lumborum is a great way to start to normalize the lumbar sway back. Lastly, get a gemini and start working on improving your thoracic extension. Check out the following videos.
      Good luck,
      MWOD Team Member
    • #72767
      AvatarKatie Hemphill

      I know your question is in relation to seated posture, but I often see this with clients in the gym before they’ve gotten a good handle on the bracing sequence. In setting up from standing, I usually try cues like “make the crown of your head touch the ceiling” or “make your spine as tall as possible” before getting them to clamp the ribs down.

      So, in addition to hip torque and torso mobility, maybe consider some motor control fixes like this related to organization of the trunk itself, and make sure you’re not going soft through the core after a few minutes. 
    • #72833
      AvatarAdam Simpson

      Feeling better already…thanks for the tips.

    • #73308
      AvatarNathan Richer

      Pro Episode 17 is a good resource.  Also courtesy of Roop, whenever you stand you should brace 20% in the torso, and 20% in the glutes also. Train yourself to brace in both places unconsciously all the time. The bracing in the glutes will help pull the pelvis into neutral away from your excessive anterior tilt, which helps rein in your sway-ed lumbar spine.  

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