› Forums › Back › Anyone else “sway back”?

Tagged: , , , ,

Viewing 5 reply threads
  • Author
    Posts
    • 09/13/2013 at 10:58 am #70470
      AvatarAdam Simpson
      Participant

        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.

      • 09/13/2013 at 4:56 pm #72760
        Avatar[email protected]

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

        • 09/13/2013 at 9:40 pm #72763
          AvatarStacy Kellough

            Seth,

            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,
            Danny
            MWOD Team Member
          • 09/14/2013 at 12:16 pm #72767
            AvatarKatie Hemphill
            Participant

              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. 
            • 09/23/2013 at 3:28 pm #72833
              AvatarAdam Simpson
              Participant

                Feeling better already…thanks for the tips.

              • 11/28/2013 at 8:43 pm #73308
                AvatarNathan Richer
                Participant

                  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.  

              • Author
                Posts
              Viewing 5 reply threads
              • You must be logged in to reply to this topic.