Lumbar lordosis, often known as swayback, is a common postural issue where the lower back curves excessively. When paired with hyperextension habits, it sets the stage for back pain, limited mobility, and long-term joint damage. The good news? You can fix it—if you understand what’s really happening.
This guide breaks down the difference between lordosis, kyphosis, and scoliosis, common causes of lumbar hyperextension, and how to reverse it. Plus, you’ll get simple exercises to start improving your posture right away.
What is Lumbar Lordosis?
Lordosis refers to the natural inward curve of your lower spine. A healthy lumbar curve helps absorb shock and support movement. But when that curve deepens excessively—often due to posture or muscle imbalances—it becomes hyperlordosis or lumbar hyperextension.
People with hyperlordosis often appear to stick their butt out, arching their lower back dramatically. Over time, this leads to joint compression, back pain, and a weak core.
Lumbar Lordosis vs. Kyphosis vs. Scoliosis
Understanding the Spinal Curves
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Lordosis: Inward curve of the lumbar spine (lower back)
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Kyphosis: Outward curve of the thoracic spine (upper back), causing a hunchback appearance
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Scoliosis: Side-to-side spinal curvature creating an S or C shape
Why does this matter? Because each condition affects posture differently—and sometimes they overlap. For example, kyphosis in the upper back often exaggerates lordosis below it as your body compensates.
👉 Related: Can Kyphosis Be Reversed? Causes, Symptoms, and How to Fix It
Symptoms of Lumbar Hyperlordosis
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Chronic lower back pain or tightness
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Visible arch in the lower back
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Glutes pushed back, pelvis tilted forward
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Core weakness and hip tightness
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Difficulty engaging abdominal muscles
What Not to Do for Hyperlordosis
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Stop over-stretching your lower back—more flexibility isn’t the fix
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Avoid relying on posture braces—they weaken your muscles over time
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Skip aggressive “chest up” cues at the gym—it deepens hyperextension
The right approach? Strengthen your alignment instead.
What Causes Lumbar Hyperextension?
Hyperlordosis doesn’t happen overnight. It develops from repetitive movements and habits that pull your body out of alignment. The problem isn’t just movement—it’s misaligned movement.
Common Causes:
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Sedentary lifestyle with prolonged sitting
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Overemphasis on “chest up” posture in training
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Weak core and glutes, tight hip flexors
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Pregnancy or weight gain shifting the center of mass
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Gymnasts, dancers, or athletes relying on hyperextension for performance
👉 Many people try to fix it with random stretches or posture gadgets. What actually works is learning proper alignment and building strength where it counts. That’s exactly what we teach in the MoveU Membership.
Can Lordosis Be Reversed?
Yes—with consistent alignment-based training and strength work. Hyperlordosis is often postural and functional, meaning it responds to correction—not a lifelong diagnosis.
Why Posture Braces Aren’t the Answer
You’ve probably seen ads for braces or gadgets that promise to fix your posture. The truth? Unless you have a neurological condition or structural issue requiring a brace, these are crutches.
You already have an internal brace: your muscles. Braces encourage dependency, weakening your stabilizing muscles over time. Fixing hyperlordosis means reactivating the right muscles—not outsourcing the job to elastic straps.
Exercises to Fix Lumbar Hyperlordosis
Ready to take action? Start here:
1. Posterior Pelvic Tilt Practice
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Lie on your back with knees bent.
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Flatten your low back against the floor by tilting your pelvis backward.
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Hold for 5 seconds, repeat 10-12 times.
2. Dead Bug (Core Repatterning)
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Lie on your back, arms extended, feet off the floor and knees at 90°.
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Lower opposite arm (overhead) and leg without arching your back.
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Focus on keeping your core engaged and pelvis tucked. 8-10 reps per side.
3. Glute Bridge with Rib Pull Down
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Lift hips into a bridge while keeping ribs down (avoid flaring).
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Drive up through the heels, engaging glutes and hamstrings.
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3 sets of 10-12 reps.
👉 Want more? Check out our blog: 5 Best Exercises to Fix Hyperlordosis
How MoveU Helps You Correct Hyperlordosis
Hyperlordosis correction is more than a few random stretches. It takes a system—and that’s what you get inside the MoveU Membership.
We teach you to strengthen in alignment, rebuild your core, and eliminate the habits keeping you stuck. Whether you’re dealing with hyperextension from training, sitting, or just years of poor posture—our programs and coaches guide you step by step.
If you’re ready to stop reading and start taking action, sign-up for our free trial today, what do you have to lose?
Learn More
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5 Best Exercises to Fix Hyperlordosis
External References:
✅ YouTube Resource: Squatting with Hyperlordosis. Watch our humorous breakdown of proper lumbar alignment during squats on the MoveU YouTube Channel.
