It's true i'm actually trying to balance it by leaning forward. It just doesn't feel natural. And when I try to stand naturally I get comments on how weird it looks. To me it seems like you know what you're talking about. Doing these daily from now on and hoping for visible progress M
What I do to help me remember is when I feel like I’m pushing my body forward I’d remember to push my stomach in that’s what helps me basically likening you have belly fat you push your stomach in to hide it I don’t have belly fat but that’s what hell me
My torso wants to sway back because it wants to bend at the lower back and it can't hold the full weight of my torso. I did a couple of mid back stretches and was surprised how easy it was to stand straight.
I just tried these exercises after 5 years of neck/shoulder/back pain and it was extremely painful but it’s cause my muscles are so stiff and weak…I know this will help me
I'm sorry! They shouldn't be painful. Try to do versions of the exercises that are hard but not painful. We like to say find the hardest exercise you do well. Focus on that for a little and then try to progress yourself. Good luck!
are my exercises good? 10x glutes bridge 3 times your second exercise 10x 3 times stretching resistance band (alternative for band but it works) 10x 3 times pulling my hands above me head then behind me while holding towel 10x 3 times plank 1 minute 2 times
and how long it may take me? my swayback isn't very badd i think from 1 to 10 i think its 6, my hips are stretched forward but my back isnt bad, i think its simillar to woman on thumbnail but her back is more rounded
@@user-th7qt1mb5v Sounds like you have a solid game plan. Keep it up! A timeline is hard to determine but with consistency you should start to see gradual changes.
That really helped stretch out my muscles between my shoulder blades, thanks. I stand on the streets each day and I have gotten into this terrible habit of having a sway back. I have started getting an intense pain in my lower back after just 15 minutes of standing still. Do I need to strengthen these lower back muscles too? Or do you think if I am faithful with the exercises you have just shown it could alleviate the problem? I think it all comes from an injury on my left back (I think rhomboid) that I got when I was 18 (I'm 39 now). If I lay on my back I get an intense cramp in that area that becomes very painful unless I shift onto my right side. Any advice is helpful. Thanks.
Stick to these exercises they’ll really help! You want to strengthen your entire core. Not just your back muscles. If you have sway back, then you over rely on the back muscles. So no need to strengthen them. Take pressure/work load away from them.
@@empowerhp got it. Strengthen the core. It makes sense as I could feel my stomache muscles getting a good work out trying to keep my back flat on the ground. Many thanks!
I'm glad it was helpful. If you're experiencing lower back pain, I would NOT recommend strengthening your lower back muscles. Most likely you're overusing your lower back muscles and they are strong. It would be a smarter idea to strengthen the areas around your lower back. The two areas that are more than likely weak are your core and hips. Here is a great core video that you can start with. Let me know if you have any questions. ua-cam.com/video/DHAxG6iRmiM/v-deo.html
@@kuldipthakor2133 Those are excellent!! Try these: ua-cam.com/video/uE6oGd_VVbA/v-deo.html Subscribe to the channel so that you get notified when more low-back videos come out. I'll be focusing on hip strength.
I am unable to keep my back flat no matter how hard I try to use my core muscles. It's as if the whole power to lift my legs is coming from the lower back. Any suggestions?
Your mid-back (thoracic spine) might be extremely stiff making you have to over use your lower back. This is a video I made about hip pain but there is a stretch you should try. The exercise starts @1:30. Let me if it helps. ua-cam.com/video/D8OBtI69gnk/v-deo.html
You should be able to tell from a side view while looking in the mirror. Swayback it will look like you're leaning back and slouched. Flat back you'll look like you're standing tall.
@@2dayesterday Yes, that could definitely be the case. Sometimes flat feet cause people over extend through their knees. Here a couple videos on exercises you could do if you have flat feet: ua-cam.com/video/KiCFW1xW_ZI/v-deo.html ua-cam.com/video/hI4v45Tk1js/v-deo.html
@@empowerhp I have a confusing mix of things that makes it really hard to tell exactly what’s going on. So starting with the lower body it looks like I have sway back and tight hamstrings and my calves seem to be at an angle like this: “ \ “ and it makes it look like I’m on the verge of stumbling every time I walk even though I’m not. But then going up to my core, my stomach sticks out like I have anterior pelvic tilt even though that’s not characteristic of sway back (although I heard in rare cases you can have sway back AND apt). And my back up to where my lats begin (I seem to have high insertions for my lats) is very flat, especially when I try flexing my back by flexing my biceps like this 💪🏻. I have scapular winging and my right shoulder is higher than the left so I guess that makes some sort of illusion of my lats being flat and highly inserted when they probably wouldn’t be if my scapulas where flat against the rib cage. I’ve been doing a frantic mix of all sorts of stretches and special exercises to try and address all of this but I don’t know it feels hopeless. I just want an aesthetic body. Can I reach you through email by any chance?
@@patricknyman727 we’d love to help you! Send us a message through our website and I’ll make sure to get in contact with you. empowerhealthandperformance.com/contact-information/
My main problem is my posture but if I try to hold good posture for more then 10 minutes it hurts so much that I can’t. How do I fix this? Also by core is complexity fine so I might have something else. But my head is going forward, my back is rounded, my but kinda sticks out a there’s a huge dip in my lower spine
It's not about hold perfect posture. It's more important to change positions as often as you can. Any posture, even perfect posture, held for an extended period of time is considered bad. Our bodies are designed for movement. You may do a lot of core exercises. But something a lot of people don't realize is that your core is responsible for resisting motion in different directions. From how you described your posture, your core is more than likely not the best at resisting extension in the lumbar spine. What kind of core exercises are you doing?
Hello! Could you please help me with this? I do have some belly fat, but I feel like my posture makes look worse. So my belly is sticking out and down and glutes are also sticking out and kinda up. Is this Sway back?
That all depends on two things: The frequency you do the exercises and how well you do them. The more you do the exercises the better but most importantly make sure you do it correctly. If you're consistent, I'd say 3-4 weeks. Best of luck!
Great question! They can but you need to make sure your back isn’t excessively arched. I usually tell my patients to slightly tuck their pelvis while preforming a plank. Do you feel pressure in your lower back when you plank?
@@empowerhp mostly I feel intense pressure in my abs, and only towards the end of the minute mark do I start to feel pressure in lower back. I tried to tuck my pelvis a bit as well (I’m assuming you mean kinda curving slightly inwards at the butt?)
@@5itka Yes that is exactly what I mean. As soon as you feel the pressure stop. That means you're starting to fatigue and using the wrong muscle group. Keep putting the work and try to go a whole minute without feeling the pain.
You can definitely try but if the pain increases then stop. I'd recommend starting with something more basic. Here are some other options: ua-cam.com/video/uE6oGd_VVbA/v-deo.html ua-cam.com/video/PVQWjOZkAgE/v-deo.html
The most important thing is doing the exercise correctly. I typically tell patients 6-8 reps 3 sets minimum once a day. But if you’re just going through the motions and not feeling the right areas engage then it’s pointless. Hopefully that helps. Let me know if you have any other questions.
@@empowerhp thank you. I do feel the right areas, so that's good. My last question is how much time should i expect to get a good posture. If i do these excersises every day, hitting the right areas, can i get rid of swayback in a few weeks, or it takes months to my posture to actually change?
With the first exercise, my back arches no matter what. Its not too bad, but i cant keep it 100% straight. Is this because i need to strengthen my core a little first?
Short answer is yes. But you can make the exercise easier by not reaching the leg out as far. Stop right before you feel yourself start to arch. As you get stronger and more comfortable with the exercise you'll be able to reach further out. Hopefully that helps you out.
What are the symptoms of pain to this I have pain on each side of my limbar spine hurts even to the touch. Feels like a pulled muscle on each side of the spine. It's been 4 years with this pain even hurts when I walk. Had x-rays they see nothing wrong must be something in the way I'm walking?
HI sir❤❤❤ I have postural imbalance Means I have posterior pelvic tilt while correcting it my body turns into anterior pelvic tilt So will u please tell what excercises i need to do
@@martinoffl There is no diagnosis or medical condition for that. You have to learn how to control your pelvis. As you feel your body going into anterior pelvic tilt try to stop it.
@@ItsJustGreat0 it would necessarily make you taller than your normal height but it will keep you from having all kinds of aches and pains once you get older.
what can i do about forward head, is it associated with swayback too because i have that too and a forward head. How long do these exercises take for it to start working too?
Yes, forward head posture can be associated with swayback. If you focus on midback mobility, that will help with forward head posture. Here is another video you can check out: ua-cam.com/video/QYksvDdtQGA/v-deo.html Exercises start at 1:06. You getting results from these exercises all depends on your consistency. If you do them every day twice a day for week or two, you should start to feel the difference.
actually the cause of my posture is my knees, which dont stop in the right position but keep going a bit more backwards. are these techniques valid anyways?
That click or pop sound happens when you arch your back. You need to think that there is a marshmallow under your back and you’re going to mash it. That will keep you from arching your back and not allowing that pop/click sound to happen.
@@empowerhp I have swayback and anterior pelvic tilt at the same time. I don’t know what excersizes to do and don’t really see anything online for this. I had really bad anterior pelvic tilt for mostly my whole life. Then it slowly started to turn into sway back. My knees lock, and my pelvis tucks completely under. My hips are super ahead of my body and I have a slight reversal of cervical lordosis that I feel is getting worse. If you need a emailed picture for reference please let me know
@@empowerhp I tried that but it just makes my pelvis continue to tuck more under to the point where I can’t even feel my sit bones. My tailbone is pretty much what I feel when I sit even when I make sure not to slouch.
@@Rokia2003 If that is the case, you might have a posture pelvic tilt. Email a photo if you want and Ill check it out. The email is at the end of the video.
sir i think i have sway back posture means fore neck rounded shoulders with kyphotic curve also lordotic curve in lower back have i the sway back posture and these exercises good for me
I have a question, would appreciate, if you reply because I am really confused. Does this posture have anything to with hip flexors as well. I had lower back pain and have treated it and working on core strength and correct posture. But I am having issues with hip flexor as well. It’s too tight and if I do stretching like splits routine then after that it feels more tight.
You have to double down on core strengthening and stop stretching your hip flexors. Your hip flexors are tight because they are trying to do the work your core should be doing. What kind of core exercises are you doing? Yes this posture can be a result of tight hip flexors. If your hip flexors are tight, they pull your pelvis into an anterior tilt resulting in lumbar extension. Let me know if that help clear up some of the confusion.
@@empowerhp I have started with plank, side plank and some of the basic exercises on bosu for core strength and rehab exercises that were given for back pain. So my confusion is how to start working on hip flexor. I have tried stretching and strengthening of hip flexors from a long time but it gets more and more tight.
@@Sweetjiyu Don't worry about do anything to the hip flexors. Leave them alone. I know that is probably where you feels the most discomfort but the tightness is a symptom to the weak core. Does that help? If the core exercises aren't working, you could also do glute exercises. Here are the exercises I give my patients with tight hip flexors and the explanations might help you: ua-cam.com/video/EOYbKoA2MCs/v-deo.html ua-cam.com/video/D8OBtI69gnk/v-deo.html
Can this cause tight jaw and teeth grind , iv had back pain 13 years Getting worst last few years If seen a few Cyros 4 from my local hospital iv been told all all sorts from rounded back to nothing wrong ,and bit of anterior tilt and sway back, to last posture, to scspualr wining, if had x-ray tilt in my thorassic spine but they said it's it enough to cause problems. I get really really bad upper pain, standing looks like some sorts swayback/apt I'm very slim but a belly, sitting like you show in the video I slouch, doing band pull aparts for upper back make a my ribs poke out in bed, My right sc joint my by sternum feels and looks out and my right scapular doing a exerises capped ball on the wall for sersttus anterior my scapular pops out quite a bit, Any idea about this stuff man? The teeth clenching drives me mad
when i record myself on video, i can clearly see that my upper body is pushed behind. When i try to stand as tall as i can i am 184 cm. Will my max height increase after fixing this? And if yes, like how much? Is 1-2 cm possible ? I am starting this plan today. Thanks❤
It's extremely hard to say. It all depends on how serve your posture is. How would you rate your posture on a scale of 1-10? 10 being the worst you've ever seen.
@@javascriptexpert7959 Check out this video on planking. ua-cam.com/video/ZIub-ClvCv0/v-deo.html If you’re posture is that bad, you might become even taller than 1-2 cm.
Lordosis is the normal curvature of the lower back. This would be considered hyperlordosis. It all depends on how consistent you are with the exercises.
The best thing you can do is continue to work on it. The more consistent you are with the exercises and correcting your posture the better results you’ll have. Best of luck!!
Hmmm, must be since I'm the only comment about this. But it is low on my ipad as well, and both devices are turned all the way up. Oh well, must be me! Thank you for the helpful video, looking forward to trying the exercises. @@empowerhp
@@RebekahFunk Actually, it was probably my mic. The settings got messed up. I have a new mic now and more exercises for Sway Back Posture. I'll have to do an update soon. Thanks for dropping a comment. Have a great day!
@@empowerhp Yes for years and years. I have both Hg and Pb poisoning and have noticed that when I sit or lay in certain positions my RLS gets worse. I am not saying sway back is a direct cause but that it can make it worse.
That means you need to engage you core even more. Try this: While you're laying on your back. I want you to imagine that there is muffin in the middle of the arch in your lower back, before you move a leg smash that muffin. As you move the leg keep that same pressure on the muffin. If you feel yourself starting to arch (or take pressure off the muffin) do not move your leg any further. That is your limit. As your core gets stronger you'll be able to move your leg further and further. Let me know if that helps. Best of luck!
@@empowerhp thank you, yes that helps. So I need to keep my leg in that position when I reach the limit. Can you also tell me for how long? 30-60 seconds for each leg?
@@empowerhp they say posture will not improve by exercising for 30 minutes but maintaining bad posture through out the day, for example sitting 8 hours in the office. In general you need to tackle habits. Specifically for treating swayback posture, you need to keep the hips in line with the shoulder or behind the shoulders, since in swayback posture hips are protruding forward, which results in posterior pelvic tilt that is causing disc issues. So hips belong in line with shoulders or slightly behind, moreover slight anterior pelvic tilt should be maintained, such that lower back muscles work. Concerning the torso/shoulders, you need to keep shoulders a little bit elevated and shoulders blade in neutral position or slight upwards rotation. Hip position is key in tackling swayback posture. ua-cam.com/video/7d3w2Y2aqXo/v-deo.html
@@DeepDeepEast You are correct in saying 30 minutes of exercise is not going to reverse 8 hrs of sitting. But there a lot of things that gentleman is saying that I am going to have to disagree with. When it comes to "good posture" everything should be in neutral and stacked on top of each other. We teach it as sitting or standing tall. Good posture is all about maintain "neutral spine". Titling your pelvis one direction or the other is going to put excessive pressure on the lower back. Elevating your shoulders is definitely not good posture. When it comes to treating swayback posture you can NOT give someone all these anatomical cues and think they are going to be able to maintain that all day long. This is were specific exercises come into play. When we prescribe an exercise for someone it is to change the way their nervous system is strategizing to move. Over time bad habits develop and exercises can reverse those habits. That is why people do rehab exercises. As stated in the video the exercises are going to fix the core imbalance and stiffness in the midback causing the swayback. By doing those two things the patient will be able to stand in better posture and eventually the body will learn to live in that better posture.
@@empowerhp Neutral spine means the spine has normal not excessive lordotic and kyphotic curve. In swayback posture there is no lordotic curve, because as the hips protrude forward the hips lose its normal anterior pelvic tilt and they start tilting posteriorly, leading to an unnatural, "straight" spine with no lordotic curve. This is dangerous because it can cause disc issues. His solution is to keep the hips behind or in line with the shoulders, so that the center of gravity reshifts and proper anterior pelvic til, ( not excessive, however anterior pelvic tilt is better than posterior pelvic tilt ) is maintained. "Slightly" elevating the shoulders helps maintaining neutral shoulder blade position. Usually in swayback posture the shoulder blade are anteriorly tilted and downwardly rotated and thats veeeery bad. This is guaranteed impingement position. So by slighty upwardly rotating and elevting the shoulders, similiarly like you would do in a lat spread, more space between humerus and acromion is achieved, thus making impingement nearly impossible. You also activate scapula stabilizers with it ( serratus, lower traps ) I used this technique in benchpressing, running and walking with amazing results. And yes you CAN tell a person to just walk with hips behind or in line with shoulders and slightly posteriorly rotated/ elevated shoulders. This are just 2 cues. The nervous system adapts to the center of gravity and the center of gravity depends on the posture. So you have to teach the patient to stand correctly with neutral aligned spine and shoulderblades first and make him exercise in that position. You may doubt it, but I achieved great results with this approach. Every doctor or physiotherapeut said you have to strenghten that and you have to stretch that but it just didnt work. The solution was too simple. Just knowing WHAT neutral position is and maintaining it when exercising.
@@DeepDeepEast I never said swayback posture has neutral spine. They actually do have hyperlordosis. If your hips protrude forward, your body automatically responds by leaning back, which causes hyperlordosis.
My left ear enjoyed this, thanks.
😂
😂🤣😁✌
😂😂🤦🏻♂
I thought my headphones have passed.
Good... 🤣
It's true i'm actually trying to balance it by leaning forward. It just doesn't feel natural. And when I try to stand naturally I get comments on how weird it looks. To me it seems like you know what you're talking about. Doing these daily from now on and hoping for visible progress
M
Consistency is key! Best of luck.
Any progress noticed?
Hi how's your situation going?
What I do to help me remember is when I feel like I’m pushing my body forward I’d remember to push my stomach in that’s what helps me basically likening you have belly fat you push your stomach in to hide it I don’t have belly fat but that’s what hell me
Hi how is IT going
exercises timestamps
1:07 to 2:11
3:00 to 3:42
you just helped me find out that my midback was extremely stiff, thanks for the exercise
You're welcome! If these exercises get easy, make sure you progress yourself to harder exercises. Best of luck!
@@empowerhpi appreciate ur concern for a stranger
My torso wants to sway back because it wants to bend at the lower back and it can't hold the full weight of my torso. I did a couple of mid back stretches and was surprised how easy it was to stand straight.
Stay consistent with those stretches!!
I just tried these exercises after 5 years of neck/shoulder/back pain and it was extremely painful but it’s cause my muscles are so stiff and weak…I know this will help me
I'm sorry! They shouldn't be painful. Try to do versions of the exercises that are hard but not painful. We like to say find the hardest exercise you do well. Focus on that for a little and then try to progress yourself. Good luck!
I appreciate the video but the sound is incredibly low and only coming from the left side, something to keep in mind for your future videos.
Thanks so much for the input! I didn't realize that. I'll definitely take that into consideration in future videos.
Hello, when will the problem be solved in the shortest time with these exercises? Also, can it be done with other exercises?
2 weeks and yes there are a lot of other exercises. Once you master these or they get easier let me know and I’ll give you new exercises.
Very good 👍
Thank You!
Thank you!
You're welcome!
are my exercises good?
10x glutes bridge 3 times
your second exercise 10x 3 times
stretching resistance band (alternative for band but it works) 10x 3 times
pulling my hands above me head then behind me while holding towel
10x 3 times
plank 1 minute 2 times
and how long it may take me? my swayback isn't very badd i think from 1 to 10 i think its 6, my hips are stretched forward but my back isnt bad, i think its simillar to woman on thumbnail but her back is more rounded
i make all exercises 2-3 times a day
@@user-th7qt1mb5v Sounds like you have a solid game plan. Keep it up! A timeline is hard to determine but with consistency you should start to see gradual changes.
@@empowerhp is there good chemistry between those exercises?
i think i can recommend my exercises because after 1 week my lower back became more ,,straight" and my shoulders are not as pushed behind as they were
That really helped stretch out my muscles between my shoulder blades, thanks.
I stand on the streets each day and I have gotten into this terrible habit of having a sway back. I have started getting an intense pain in my lower back after just 15 minutes of standing still. Do I need to strengthen these lower back muscles too? Or do you think if I am faithful with the exercises you have just shown it could alleviate the problem?
I think it all comes from an injury on my left back (I think rhomboid) that I got when I was 18 (I'm 39 now). If I lay on my back I get an intense cramp in that area that becomes very painful unless I shift onto my right side.
Any advice is helpful. Thanks.
Stick to these exercises they’ll really help! You want to strengthen your entire core. Not just your back muscles. If you have sway back, then you over rely on the back muscles. So no need to strengthen them. Take pressure/work load away from them.
@@empowerhp got it. Strengthen the core. It makes sense as I could feel my stomache muscles getting a good work out trying to keep my back flat on the ground. Many thanks!
@@alexandrew8554 that’s exactly what you want to feel! Keep up the good work. Let me know if you need help with anything else.
Hey it's a very helpful vedio for me. Pl make vedio on how to strengthen lower back muscle?
I'm glad it was helpful. If you're experiencing lower back pain, I would NOT recommend strengthening your lower back muscles. Most likely you're overusing your lower back muscles and they are strong. It would be a smarter idea to strengthen the areas around your lower back. The two areas that are more than likely weak are your core and hips. Here is a great core video that you can start with. Let me know if you have any questions.
ua-cam.com/video/DHAxG6iRmiM/v-deo.html
I really appreciate your reply.. Thank you very much..
Which exercise I should do for hip muscle? Hip thrust and bridges are ok?
@@kuldipthakor2133 Those are excellent!! Try these: ua-cam.com/video/uE6oGd_VVbA/v-deo.html
Subscribe to the channel so that you get notified when more low-back videos come out. I'll be focusing on hip strength.
@@empowerhp already subscribed..
I am unable to keep my back flat no matter how hard I try to use my core muscles. It's as if the whole power to lift my legs is coming from the lower back. Any suggestions?
Your mid-back (thoracic spine) might be extremely stiff making you have to over use your lower back. This is a video I made about hip pain but there is a stretch you should try. The exercise starts @1:30. Let me if it helps.
ua-cam.com/video/D8OBtI69gnk/v-deo.html
What's the difference between sway back & flat back (with locked/extended knees) ? (like how can you tell it's one or the other?)
You should be able to tell from a side view while looking in the mirror. Swayback it will look like you're leaning back and slouched. Flat back you'll look like you're standing tall.
@@empowerhp Ahaa I see. Thanks a lot :D
Could someone has extended knees and not have any postural issues ?
@@2dayesterday Yes, that could definitely be the case. Sometimes flat feet cause people over extend through their knees. Here a couple videos on exercises you could do if you have flat feet: ua-cam.com/video/KiCFW1xW_ZI/v-deo.html
ua-cam.com/video/hI4v45Tk1js/v-deo.html
@@empowerhp I have a confusing mix of things that makes it really hard to tell exactly what’s going on. So starting with the lower body it looks like I have sway back and tight hamstrings and my calves seem to be at an angle like this: “ \ “ and it makes it look like I’m on the verge of stumbling every time I walk even though I’m not. But then going up to my core, my stomach sticks out like I have anterior pelvic tilt even though that’s not characteristic of sway back (although I heard in rare cases you can have sway back AND apt). And my back up to where my lats begin (I seem to have high insertions for my lats) is very flat, especially when I try flexing my back by flexing my biceps like this 💪🏻. I have scapular winging and my right shoulder is higher than the left so I guess that makes some sort of illusion of my lats being flat and highly inserted when they probably wouldn’t be if my scapulas where flat against the rib cage. I’ve been doing a frantic mix of all sorts of stretches and special exercises to try and address all of this but I don’t know it feels hopeless. I just want an aesthetic body. Can I reach you through email by any chance?
@@patricknyman727 we’d love to help you! Send us a message through our website and I’ll make sure to get in contact with you.
empowerhealthandperformance.com/contact-information/
Hello, when i do the second exercise, i didn't really feel a stretch in a back but rather felt them in my leg
Were your legs straight or bent?
My main problem is my posture but if I try to hold good posture for more then 10 minutes it hurts so much that I can’t. How do I fix this? Also by core is complexity fine so I might have something else. But my head is going forward, my back is rounded, my but kinda sticks out a there’s a huge dip in my lower spine
It's not about hold perfect posture. It's more important to change positions as often as you can. Any posture, even perfect posture, held for an extended period of time is considered bad. Our bodies are designed for movement.
You may do a lot of core exercises. But something a lot of people don't realize is that your core is responsible for resisting motion in different directions. From how you described your posture, your core is more than likely not the best at resisting extension in the lumbar spine. What kind of core exercises are you doing?
Hello! Could you please help me with this? I do have some belly fat, but I feel like my posture makes look worse. So my belly is sticking out and down and glutes are also sticking out and kinda up. Is this Sway back?
Not really! You’d do better with this video: ua-cam.com/video/I5Zln04b4xM/v-deo.htmlsi=NUhwUwk85dpUrHw7
@@empowerhp thank you so much!
@@younsgamez5050 My pleasure! Sorry it took so long to see your comment!
How long until you start feeling/seeing results?
That all depends on two things: The frequency you do the exercises and how well you do them. The more you do the exercises the better but most importantly make sure you do it correctly. If you're consistent, I'd say 3-4 weeks. Best of luck!
Thank you for this. Do regular planks help correct sway back?
Great question! They can but you need to make sure your back isn’t excessively arched. I usually tell my patients to slightly tuck their pelvis while preforming a plank. Do you feel pressure in your lower back when you plank?
@@empowerhp mostly I feel intense pressure in my abs, and only towards the end of the minute mark do I start to feel pressure in lower back. I tried to tuck my pelvis a bit as well (I’m assuming you mean kinda curving slightly inwards at the butt?)
@@5itka Yes that is exactly what I mean. As soon as you feel the pressure stop. That means you're starting to fatigue and using the wrong muscle group. Keep putting the work and try to go a whole minute without feeling the pain.
@@empowerhp awesome, thanks for the tips!!
@@5itka my pleasure!
Can I do it, if u have disc bulge at L4, with raidiating pain in buttock and outer hip. As my lower back is extremely inward in curve.
You can definitely try but if the pain increases then stop. I'd recommend starting with something more basic. Here are some other options:
ua-cam.com/video/uE6oGd_VVbA/v-deo.html
ua-cam.com/video/PVQWjOZkAgE/v-deo.html
I HAVE SWAY BACK WITH ANTERIOR PELVIC TILT AND WHEN I STAND STRAIGHT MY LEGS ARE LITTLE BACKWARDS . PLS HELP
Oh man! You need to start on these exercises ASAP!!
Hello!
My questions are:
how many sets should i do, how many times a day, and roughly how much time do i need to get rid of sway back?
The most important thing is doing the exercise correctly. I typically tell patients 6-8 reps 3 sets minimum once a day. But if you’re just going through the motions and not feeling the right areas engage then it’s pointless. Hopefully that helps. Let me know if you have any other questions.
@@empowerhp thank you. I do feel the right areas, so that's good. My last question is how much time should i expect to get a good posture. If i do these excersises every day, hitting the right areas, can i get rid of swayback in a few weeks, or it takes months to my posture to actually change?
@@hikkeldavid3935 how long has it been going on for?
@@empowerhp i've been doing it for 4 days. My lower back pain already decreased a bit
@@hikkeldavid3935 Thats a great start. Keep it! The key is to keep getting stronger. 💪🏼
Nice,
Should I also use posture correction belt
Is this the one you're using? ua-cam.com/video/m_MP9PldEgo/v-deo.html
Can you upload a video that’s for swayback and anterior pelvic tilt at the sway time?
I will definitely do that!
Did you try the exercises in this video?
@@empowerhp yes!
@@mfh806 Awesome! Did the exercises help at all?
With the first exercise, my back arches no matter what. Its not too bad, but i cant keep it 100% straight. Is this because i need to strengthen my core a little first?
Short answer is yes. But you can make the exercise easier by not reaching the leg out as far. Stop right before you feel yourself start to arch. As you get stronger and more comfortable with the exercise you'll be able to reach further out. Hopefully that helps you out.
What are the symptoms of pain to this I have pain on each side of my limbar spine hurts even to the touch. Feels like a pulled muscle on each side of the spine. It's been 4 years with this pain even hurts when I walk. Had x-rays they see nothing wrong must be something in the way I'm walking?
Does walking cause you to have more pain?
@@empowerhp yes i only have pain when walking really or if i press close to the spine
HI sir❤❤❤ I have postural imbalance
Means I have posterior pelvic tilt while correcting it my body turns into anterior pelvic tilt
So will u please tell what excercises i need to do
Just don’t tilt your pelvis as much when you go to correct your posture. Have you tired these exercises?
@@empowerhp yeah sir i tried but my body turning into anterior pelvic tilt..
So will u pls tell about this particular medical condition called as ??
@@martinoffl There is no diagnosis or medical condition for that. You have to learn how to control your pelvis. As you feel your body going into anterior pelvic tilt try to stop it.
Thank you for the video
And how much can this exercise make me taller
How bad is your posture?
@@empowerhp i think its really bad like when i walk for long time i can feel my stomach pushing forward and it feels weird on my back
@@ItsJustGreat0 What is your normal height when you don't have bad posture?
Im 18 in 2 months nad my height is 174cm when i try to stand tall. sorry for late responding
@@ItsJustGreat0 it would necessarily make you taller than your normal height but it will keep you from having all kinds of aches and pains once you get older.
Thank u man🤝❤
You’re welcome! Hopefully it helps out.
I'll do this for a month, I'll come back later..
Good Luck!!
Damn I feel my muscles
Embrace the burn!! 😬
what can i do about forward head, is it associated with swayback too because i have that too and a forward head. How long do these exercises take for it to start working too?
Yes, forward head posture can be associated with swayback. If you focus on midback mobility, that will help with forward head posture. Here is another video you can check out: ua-cam.com/video/QYksvDdtQGA/v-deo.html Exercises start at 1:06.
You getting results from these exercises all depends on your consistency. If you do them every day twice a day for week or two, you should start to feel the difference.
actually the cause of my posture is my knees, which dont stop in the right position but keep going a bit more backwards. are these techniques valid anyways?
Do you have flat feet or collapsed arches?
1:56 when I'm doing this mine makes sounds in the bone at my back is it normal?
That click or pop sound happens when you arch your back. You need to think that there is a marshmallow under your back and you’re going to mash it. That will keep you from arching your back and not allowing that pop/click sound to happen.
@@empowerhp oh thx for the response
@@princeandreicastroverde1314 My pleasure!
My rib cage feels flat in the front and back
It’s still possible to be hyperlordotic in your lower back
@@empowerhp I have swayback and anterior pelvic tilt at the same time. I don’t know what excersizes to do and don’t really see anything online for this. I had really bad anterior pelvic tilt for mostly my whole life. Then it slowly started to turn into sway back. My knees lock, and my pelvis tucks completely under. My hips are super ahead of my body and I have a slight reversal of cervical lordosis that I feel is getting worse. If you need a emailed picture for reference please let me know
I’m 99% sure you just need to focus on the core exercises to help with your anterior pelvic tilt. Especially if you think your chest is flat.
@@empowerhp I tried that but it just makes my pelvis continue to tuck more under to the point where I can’t even feel my sit bones. My tailbone is pretty much what I feel when I sit even when I make sure not to slouch.
@@Rokia2003 If that is the case, you might have a posture pelvic tilt. Email a photo if you want and Ill check it out. The email is at the end of the video.
sir i think i have sway back posture means fore neck rounded shoulders with kyphotic curve also lordotic curve in lower back have i the sway back posture and these exercises good for me
i think sir leaning back in sway back posture is varied some are more lean their back when they stand am i right
Yea these exercises are perfect for you! Have you tried physical therapy or chiropractic?
no sir i did not go to physical therapist i want to fix it on my own sir thanks
sir just these two exercises will fix pilvic position and kyphosis and lordosis?
@@sobanmughal35 yes these will work wonders!
I have a question, would appreciate, if you reply because I am really confused. Does this posture have anything to with hip flexors as well. I had lower back pain and have treated it and working on core strength and correct posture. But I am having issues with hip flexor as well. It’s too tight and if I do stretching like splits routine then after that it feels more tight.
You have to double down on core strengthening and stop stretching your hip flexors. Your hip flexors are tight because they are trying to do the work your core should be doing. What kind of core exercises are you doing?
Yes this posture can be a result of tight hip flexors. If your hip flexors are tight, they pull your pelvis into an anterior tilt resulting in lumbar extension. Let me know if that help clear up some of the confusion.
@@empowerhp I have started with plank, side plank and some of the basic exercises on bosu for core strength and rehab exercises that were given for back pain. So my confusion is how to start working on hip flexor. I have tried stretching and strengthening of hip flexors from a long time but it gets more and more tight.
@@Sweetjiyu Don't worry about do anything to the hip flexors. Leave them alone. I know that is probably where you feels the most discomfort but the tightness is a symptom to the weak core. Does that help?
If the core exercises aren't working, you could also do glute exercises.
Here are the exercises I give my patients with tight hip flexors and the explanations might help you:
ua-cam.com/video/EOYbKoA2MCs/v-deo.html
ua-cam.com/video/D8OBtI69gnk/v-deo.html
@@empowerhp Alright thank you for your help.! 😊
@@Sweetjiyu you’re welcome! Keep me updated and let me know if you need anything else. Best of luck!
Can this cause tight jaw and teeth grind , iv had back pain 13 years
Getting worst last few years
If seen a few Cyros 4 from my local hospital iv been told all all sorts from rounded back to nothing wrong ,and bit of anterior tilt and sway back, to last posture, to scspualr wining, if had x-ray tilt in my thorassic spine but they said it's it enough to cause problems.
I get really really bad upper pain, standing looks like some sorts swayback/apt I'm very slim but a belly, sitting like you show in the video I slouch, doing band pull aparts for upper back make a my ribs poke out in bed,
My right sc joint my by sternum feels and looks out and my right scapular doing a exerises capped ball on the wall for sersttus anterior my scapular pops out quite a bit,
Any idea about this stuff man?
The teeth clenching drives me mad
I'm so sorry you're having to deal with all that. You have a lot going on. These exercises would be a great starting point for you.
@@empowerhp thanks for the reply
when i record myself on video, i can clearly see that my upper body is pushed behind. When i try to stand as tall as i can i am 184 cm. Will my max height increase after fixing this? And if yes, like how much? Is 1-2 cm possible ? I am starting this plan today. Thanks❤
It's extremely hard to say. It all depends on how serve your posture is. How would you rate your posture on a scale of 1-10? 10 being the worst you've ever seen.
@@empowerhp like 5-6?
@@empowerhp when I do plank I feel pressure and discomfort in my lower back
@@javascriptexpert7959 Check out this video on planking.
ua-cam.com/video/ZIub-ClvCv0/v-deo.html
If you’re posture is that bad, you might become even taller than 1-2 cm.
@@empowerhp can you also give me video about forward head posture? Thank you so much
Are you based in the UK by any chance
I’m based out of the US. Cypress, California to be exact. If you ever come visit Cali, let me know. We’ll get you fixed up.
@@empowerhp haha thanks man
İs it lordosis ? How much time is it fixed?
Lordosis is the normal curvature of the lower back. This would be considered hyperlordosis. It all depends on how consistent you are with the exercises.
I can't really resist it, it's not an urge. My back curves so far up I can't reach the ground with it, it's so annoying
The best thing you can do is continue to work on it. The more consistent you are with the exercises and correcting your posture the better results you’ll have. Best of luck!!
@@empowerhp Thank you. :) And I appreciate the video 😀
why is the volume so low?
It’s not your computer?
Hmmm, must be since I'm the only comment about this. But it is low on my ipad as well, and both devices are turned all the way up. Oh well, must be me! Thank you for the helpful video, looking forward to trying the exercises. @@empowerhp
@@RebekahFunk Actually, it was probably my mic. The settings got messed up. I have a new mic now and more exercises for Sway Back Posture. I'll have to do an update soon. Thanks for dropping a comment. Have a great day!
Hi bow mamy times a dsy do you recommend do these , I think i heared you day 2-3times a day
So not 2-3sets once a day,
For best results do them 2 or 3 times a day. Each time do 2 or 3 sets with 6-8 reps of each exercises. Best of luck!
@@empowerhpcheers mate, thank your for the help
W
???
Sound is too low
Did you turn up your volume?
@@empowerhp yes sir more than max
Can a sway back cause restless legs syndrome?
No, restless leg syndrome is more of a central nervous system problem. Have you tired an anti inflammatory diet?
@@empowerhp Yes for years and years. I have both Hg and Pb poisoning and have noticed that when I sit or lay in certain positions my RLS gets worse. I am not saying sway back is a direct cause but that it can make it worse.
But when I lower my leg and my back arches, I don't know how to not let it arch when it's in that position. Please clarify
That means you need to engage you core even more. Try this: While you're laying on your back. I want you to imagine that there is muffin in the middle of the arch in your lower back, before you move a leg smash that muffin. As you move the leg keep that same pressure on the muffin. If you feel yourself starting to arch (or take pressure off the muffin) do not move your leg any further. That is your limit. As your core gets stronger you'll be able to move your leg further and further. Let me know if that helps. Best of luck!
@@empowerhp thank you, yes that helps. So I need to keep my leg in that position when I reach the limit. Can you also tell me for how long? 30-60 seconds for each leg?
@@sharonjose5904 No you want to move your leg back and forth. Do not hold it in any certain position.
@@empowerhp got it! Thanks so much!!
Does swayback cause loss of hearing in my right ear?
No it does not. You should see your ENT doctor for an evaluation. They'd be able to tell you exactly what is causing your hearing loss. Best of luck!
No volume. Can't hear this.
Sorry, I’ll do better next time.
It's too loud
You won't fix bad posture with exercises. Look up msk neurology, best content on UA-cam regarding posture issues.
What do they say about bad posture?
@@empowerhp they say posture will not improve by exercising for 30 minutes but maintaining bad posture through out the day, for example sitting 8 hours in the office. In general you need to tackle habits. Specifically for treating swayback posture, you need to keep the hips in line with the shoulder or behind the shoulders, since in swayback posture hips are protruding forward, which results in posterior pelvic tilt that is causing disc issues. So hips belong in line with shoulders or slightly behind, moreover slight anterior pelvic tilt should be maintained, such that lower back muscles work. Concerning the torso/shoulders, you need to keep shoulders a little bit elevated and shoulders blade in neutral position or slight upwards rotation. Hip position is key in tackling swayback posture. ua-cam.com/video/7d3w2Y2aqXo/v-deo.html
@@DeepDeepEast You are correct in saying 30 minutes of exercise is not going to reverse 8 hrs of sitting. But there a lot of things that gentleman is saying that I am going to have to disagree with. When it comes to "good posture" everything should be in neutral and stacked on top of each other. We teach it as sitting or standing tall. Good posture is all about maintain "neutral spine". Titling your pelvis one direction or the other is going to put excessive pressure on the lower back. Elevating your shoulders is definitely not good posture.
When it comes to treating swayback posture you can NOT give someone all these anatomical cues and think they are going to be able to maintain that all day long. This is were specific exercises come into play. When we prescribe an exercise for someone it is to change the way their nervous system is strategizing to move. Over time bad habits develop and exercises can reverse those habits. That is why people do rehab exercises. As stated in the video the exercises are going to fix the core imbalance and stiffness in the midback causing the swayback. By doing those two things the patient will be able to stand in better posture and eventually the body will learn to live in that better posture.
@@empowerhp Neutral spine means the spine has normal not excessive lordotic and kyphotic curve. In swayback posture there is no lordotic curve, because as the hips protrude forward the hips lose its normal anterior pelvic tilt and they start tilting posteriorly, leading to an unnatural, "straight" spine with no lordotic curve. This is dangerous because it can cause disc issues. His solution is to keep the hips behind or in line with the shoulders, so that the center of gravity reshifts and proper anterior pelvic til, ( not excessive, however anterior pelvic tilt is better than posterior pelvic tilt ) is maintained. "Slightly" elevating the shoulders helps maintaining neutral shoulder blade position. Usually in swayback posture the shoulder blade are anteriorly tilted and downwardly rotated and thats veeeery bad. This is guaranteed impingement position. So by slighty upwardly rotating and elevting the shoulders, similiarly like you would do in a lat spread, more space between humerus and acromion is achieved, thus making impingement nearly impossible. You also activate scapula stabilizers with it ( serratus, lower traps ) I used this technique in benchpressing, running and walking with amazing results.
And yes you CAN tell a person to just walk with hips behind or in line with shoulders and slightly posteriorly rotated/ elevated shoulders. This are just 2 cues.
The nervous system adapts to the center of gravity and the center of gravity depends on the posture. So you have to teach the patient to stand correctly with neutral aligned spine and shoulderblades first and make him exercise in that position.
You may doubt it, but I achieved great results with this approach. Every doctor or physiotherapeut said you have to strenghten that and you have to stretch that but it just didnt work. The solution was too simple. Just knowing WHAT neutral position is and maintaining it when exercising.
@@DeepDeepEast I never said swayback posture has neutral spine. They actually do have hyperlordosis. If your hips protrude forward, your body automatically responds by leaning back, which causes hyperlordosis.
GET OUT OF MY LEFTT
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Your speak is broken too?