How to Fix Lordosis Naturally
Lordosis, or excessive inward curvature of the lower spine, can lead to back pain and poor posture. Fixing it naturally involves strengthening core and glute muscles, improving flexibility in hip flexors and hamstrings, and practicing proper posture habits.
Regular stretching, targeted exercises, and ergonomic adjustments can help restore spinal alignment and reduce discomfort.
Your cervical (the medical term for the section of your spine located in your neck) and lumbar (the lower back) regions are both naturally inclined slightly forward, towards the front of your body.
A lordotic curve is defined as anything that causes certain portions of your spine to curve more than they should.
Table of Contents
What Is Lordosis?
Lordosis develops when your spine bends too much, pushing your posture out of its normal alignment. Your lumbar spine could have lordosis, commonly referred to as swayback. Keep in mind that the cervical and lumbar spines usually show lordosis. The cervical spine typically has a curvature of 30 to 40 degrees. Usually, the lumbar spine has a 40–60 degree curvature.
Your healthcare physician may offer stretches and exercises to help you improve your posture, but most people with lordosis do not require therapy. Children with lordosis frequently outgrow it.
Causes for Lumbar Lordosis
Lordosis affects persons of all ages. Certain illnesses and factors might make you more likely to develop lordosis. This includes the following:
- Spondylolisthesis
- Achondroplasia
- Osteoporosis
- Osteosarcoma
- Obesity
Spondylolisthesis: A spinal condition known as spondylolisthesis occurs when one of the lower vertebrae slips forward onto the bone underneath it. It is frequently solved by treatment or surgery.
Osteoporosis: Osteoporosis is a bone condition that causes bone density to decrease, increasing your risk of fracture.
Osteosarcoma: This type of bone cancer mostly starts in the upper arm bone near the shoulder, the thighbone near the knee, or the shinbone around the knee.
Obesity: Obesity has become an epidemic in the United States. This condition increases the chance of developing major diseases such as type 2 diabetes, heart disease, and cancer.
Symptoms Of Lumbar Lordosis
Many people do not show any physical indications of lordosis. In fact, you might not even realize you have it until you are diagnosed.
- People are more inclined to observe alterations in your posture, including:
- Your head and neck are tilted forward more than usual
- Your hips pressed forward.
- Your buttocks are hanging out.
- Extra room beneath your lower back when sleeping down.
- It may be difficult to move properly due to neck or low back pain caused by lordosis, which creates more severe curvature.
- numbness
- tingling
- electric shock pains
- weak bladder control
- weakness
- difficulty maintaining muscle control
How is lordosis diagnosed?
To determine if you have lordosis, your doctor will review your medical history, do a physical exam, and inquire about any additional symptoms. During the physical exam, your doctor will instruct you to lean forward and to the side. They’re checking
Consider your spine’s location, the flexibility of the curvature, your range of motion, and any anomalies.
They may also ask the following questions:
- When did you first notice the significant curvature in your back?
- Is the curve worsening?
- Is the curve altering shape?
- Where are you experiencing pain?
Once other possible causes are ruled out, your doctor may recommend tests such as a spine X-ray to measure the angle of your lordotic curve. Your doctor will determine whether you have lordosis by evaluating the angle, along with other factors such as your weight, age, and height.
How is lordosis treated?
Many people don’t need medical attention. If you experience neck or back pain, you will most likely simply require over-the-counter NSAIDs (such as aspirin or ibuprofen) plus stretching and strengthening to alleviate your symptoms.
If the lordotic curvature worsens with time or isn’t flexible, your provider may recommend a few therapies, including:
- Physical therapy
- Bracing
- Lordosis surgery
Physical therapy: Your doctor may recommend exercises and stretches to strengthen the muscles around your spine. Exercises cannot shrink the curvature or cure lordosis, but research has shown that they are the most effective approach to alleviate symptoms such as neck or back pain. Posture may be improved by strengthening your glutes (the muscles in your buttocks), hamstrings, hips, and core.
Bracing: You’ll wear a personalized brace to stabilize your spine and prevent it from bending further. Your physician will inform you how frequently and for how long you should wear your brace. The majority of patients need to wear their brace for at least twenty hours each day.
Lordosis surgery: Lordosis surgery is not commonly required. If the lordotic curvature is severe enough or worsens over time, your doctor may propose a spinal fusion to assist in straightening your spine and reducing the curve. Bone grafting may also be required to aid with the healing process. Your surgeon or physician will explain what type of surgery you will require and how long you will have to heal.
Exercises For Lumbar Lordosis
- Bridges
- Child Pose’s Stretch
- Hip Flexor Stretch
- Abdominal Strengthening
Bridges:
- Start by lying on your back with your arms extended flat at your sides and your legs bent at a right angle. Extend your feet a bit.
- To raise your hips so that they form a straight line from your knees to your shoulders, press your feet into the floor and tighten your glutes.
- Return to the starting location after pausing for a few seconds.
- Begin with two sets, or 15 repetitions. As your core strength increases, try working up to three sets.
Child Pose’s Stretch:
- Make sure your knees are either in line or slightly apart while you crouch on the ground, keeping your big toes in touch.
- Sit back onto your heels.
- Reach your arms out in front of you (or down by your sides) while gently bending your upper body forward.
- Relax your stomach and chest while resting your forehead on the carpet.
- Hold the stretch for at least 30 to 60 seconds after taking a big breath.
Hip Flexor Stretch:
- In a lunge position, maintain your right foot ahead while lowering your left knee to the floor.
- Keep your posture straight and lay your hands on your right leg for support.
- Slowly elevate your hips until you feel a stretch in your left thigh and hip.
- Maintain the stretch for 20 to 30 seconds, then change to the other side.
Abdominal Strengthening:
- To achieve a tabletop position, lie on your back with your knees flexed at 90 degrees and stretch your arms up towards the ceiling
- Lower your right arm slowly behind your head while extending your left leg straight out to the ground.
- Keep your lower back gently pressed against the mat to prevent arching.
- Move carefully and slowly while performing 8–12 repetitions on each side.
How to fix Lordosis Video
How To Prevent Lordosis?
- Practice good posture
- Commit to a postural workout routine
- Adjust your environment
- Achieve and maintain a healthy weight.
Practice good posture: Whether you’re relaxing at home, working out at the gym, or sitting at your desk, pay attention to your posture throughout the day. To help you remember to keep proper posture, think about wearing a posture brace.
Commit to a postural workout routine: Your spine will automatically align when you sit, stand, walk, and run if your postural muscles are strong and well-developed. For long-term success, make yoga, stretches, and posture exercises a part of your everyday routine.
Adjust your environment: Make changes to your surroundings that promote proper posture at all times after thinking about how your surroundings may exacerbate lordosis. For instance, you should set up an ergonomic workspace that promotes good posture, avoid wearing high heels, and take regular breaks from standing and sitting.
Achieve and maintain a healthy weight: Hyperlordosis, particularly lumbar lordosis, can result from obesity because the weight of extra belly fat drags the lumbar vertebrae lower and forward. In addition to reducing stress, losing weight can help you restore and preserve your natural lordotic curvature.
Summary
- A common kind of postural imbalance is swayback posture. Pushing forward hips, pronounced spinal curvature, and the illusion of leaning back when standing are its defining characteristics.
- Tension and muscle weakness are two of the primary reasons for lordotic posture. To help you maintain proper posture and strengthen and stretch important muscles, a physical therapist can create a customized plan for you.
- Do not hesitate to consult your physician for a diagnosis if you are uncertain whether you have lordotic posture or what caused it.
FAQ’s
Exercise is the most effective method to lessen symptoms like back or neck pain, but it cannot reverse the curve or treat lordosis. Maintaining better posture may be achieved by strengthening your hips, hamstrings, core, and glutes (the muscles in your butt).
Physical therapy involves using exercise to enhance physical performance, lessen pain, and strengthen the back muscles to better support the spine.
The back can be stabilized, and the curvature of the spine can be prevented by bracing.
Higher levels of lumbar lordosis are caused by several circumstances. These etiological variables include weak hamstrings, short back muscles, weak thighs, and weak trunk muscles.
Lordosis can be brought on by spondylolisthesis. One characteristic of the condition is a vertebra in the spine that slips onto the bone underneath it. This could be innate in you. After participating in some sports, including gymnastics, it may develop.
References:
- Lordosis (Swayback). (2025, August 25). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23908-lordosis
- Gabbey, A. E. (2023, April 24). What causes lordosis? Healthline. https://www.healthline.com/health/lordosis#when-to-see-a-doctor
- Froula, K. (2022, November 27). How to fix lordosis: Doctor-Recommended lordosis treatment. BackEmbrace. https://backembrace.com/blogs/articles/lordosis?srsltid=AfmBOoq7XrbMi-KHan_8WGLBC3vWYIVo997e5SxNs7REAjrC39AunRnQ
