Correcting Sway back, help.

[brtn_se7en]

first off i would like to appologize if this post is in the wrong thread.

Im 21 years old, built thin and cut, 5'9" 160 lbs.
Ive had a slight sway back since i was a child which brings my abs outward and my shoulders back. I was told that it was because i have tight hamstrings and ive been doing stretches for years with no results. i was hoping someone here could post excercises i could do to help rid this problem. Thank you.

[melon]

It is possible this isn't abnormal. Some people simply have a rounder back than others, this is a completely normal anatomical variant.

[neilyoSoCal]

I suggest seeing a physical therapist for a specific exercise regime, but in my opinion, you would want to:

-Strengthen your back muscles (to tighten them up, pulling your shoulders and putting your upper back more into extension)
-stretch your pecs (rounded shoulders are usually due to weak upper back and tight pec muscles)
-stretch your hamstrings and strengthen your hip flexors

i have the same problem and i've help corrected it with these ideas. plus i work as a physical therapist assistant. let me know if you have any questions.

[brandynq]

I suggest seeing a physical therapist for a specific exercise regime, but in my opinion, you would want to:

-Strengthen your back muscles (to tighten them up, pulling your shoulders and putting your upper back more into extension)
-stretch your pecs (rounded shoulders are usually due to weak upper back and tight pec muscles)
-stretch your hamstrings and strengthen your hip flexors

i have the same problem and i've help corrected it with these ideas. plus i work as a physical therapist assistant. let me know if you have any questions.

I recommend all of this. Also, how you sleep and sit is important. Sleep on your back with a pillow under your legs and sit with something under your feet so that your knees are above your waist. Both of these help take the pressure off your lower back and keep it in a straighter position.

I'm not a professional though. Just somebody who's dealing with the same problem and has seen improvement using the methods above.

[Fresch]

I recommend all of this. Also, how you sleep and sit is important. Sleep on your back with a pillow under your legs and sit with something under your feet so that your knees are above your waist. Both of these help take the pressure off your lower back and keep it in a straighter position.

I'm not a professional though. Just somebody who's dealing with the same problem and has seen improvement using the methods above.

Both recommendations are totally incorrect, and will increase pressure on the lower back.

A sway back is different to what was shown in the picture, which is an increased kyphosis and lordosis (both curves ion the back). Sway back is a general increase in just the lower curve of the back, and is usually caused by tight hip flexors. There is often an anterior pelvic tilt, which stretches the hamstrings but does not mean they are short.

If you have a rounding of both curves, then stretching of the hip flexors and of the anterior chest muscles and lats is called for.

[brandynq]

Both recommendations are totally incorrect, and will increase pressure on the lower back.

A sway back is different to what was shown in the picture, which is an increased kyphosis and lordosis (both curves ion the back). Sway back is a general increase in just the lower curve of the back, and is usually caused by tight hip flexors. There is often an anterior pelvic tilt, which stretches the hamstrings but does not mean they are short.

If you have a rounding of both curves, then stretching of the hip flexors and of the anterior chest muscles and lats is called for.

Well both have helped me so I don't think they can be called totally incorrect. Here's where I got both of those ideas from:

http://www.spineuniverse.com/graphics/treatment/illinois/ag_030300mckinley_possitprop.gif

http://www.spineuniverse.com/graphics/treatment/illinois/ag_030300mckinley_sleep.gif

I've used the suggestions from those pictures and my lower back has felt a lot better. If you don't agree that's fine but it's working for me. To the OP, try the positions suggested in those pictures and if they don't make your lower back feel better/straighter, feel free to try something else. I'm just offering you what helped me.

[Fresch]

Well both have helped me so I don't think they can be called totally incorrect. Here's where I got both of those ideas from:

http://www.spineuniverse.com/graphics/treatment/illinois/ag_030300mckinley_possitprop.gif

http://www.spineuniverse.com/graphics/treatment/illinois/ag_030300mckinley_sleep.gif

I've used the suggestions from those pictures and my lower back has felt a lot better. If you don't agree that's fine but it's working for me. To the OP, try the positions suggested in those pictures and if they don't make your lower back feel better/straighter, feel free to try something else. I'm just offering you what helped me.

I remember graphics like that from 20 years ago! I am amazed that they are still about.

OP. who diagnosed you with sway back?