Sway Back Posture: Causes & How to Fix for Office Workers
Work Wellness

Sway Back Posture: Causes & How to Fix for Office Workers

|Feb 15, 2023

Sway back is a typical dysfunctional pattern of posture that looks different from the healthy posture in these ways:

  • The line of your head is in front of the line of your hips and pelvis.
  • When your pelvis tilts forward, your lower back (or lumbar spine) curves excessively inward. This condition is called lordosis.
  • This condition also leads to kyphosis or an abnormal upper back curvature.

What is sway back posture? It is associated with a higher risk of back and hip injuries due to the misalignment of the spine and pelvis. When other portions of your body, including your neck and shoulders, are put in an awkward position, you are also at increased risk of musculoskeletal ailments.

There is also the risk of internal organ compression due to slouched posture.

Is Lordosis the Same as Swayback Posture?

The abnormal curvature of your spine is called lordosis. While a slight curve in the lower back (lordosis) is natural, swayback describes excessive lordosis.

The most prevalent form of lordosis is lumbar lordosis. There’s an excessive bend in your lower back here.

Lumbar lordosis is a key feature of swayback posture. However, lordosis can occur without sweeping posture in those who lack other traits.

Causes of Sway Back Posture

Tight quadriceps, a lack of core strength, weak back muscles, or lax ligaments in the pelvis or back usually bring on Swayback.

Muscles in this area can get stiff by sitting for extended periods, such as employees who sit straight for 8-9 hours on an office desk.

Without regular stretching, they might stiffen and lose their elasticity. Long periods of slouching can affect your core muscles and other stabilizers. If you don’t use those muscles, you can end up with a stooped posture and eventual muscle weakness.

Some other causes include;


Joint hypermobility/excessive laxity is a known cause of sway back posture. This happens when the muscles aren't doing their job, and the body has to rely on the joint’s and ligament's end range to keep it in place.

Hypermobility - sway back posture


When the gluteal muscles (which stabilize the pelvis) are overworked or ignored, this is known as “butt gripping.” The pelvis may be pushed forward due to this and cause a sway back posture.

Thoracic spine slouched

The pelvis may compensate for a hunched upper back by pushing the hips forward. The body does this so the vision can be maintained to look straight ahead horizontally.

Bad sleeping habits

While it may seem harmless, sleeping on one’s stomach can lead to the development of a sway back posture. If you frequently sleep on your stomach, you risk injuring your lower back. It's a surefire way to end up with a slouched back and aching muscles.

Hip issues

Developmental dysplasia, in which the synovial joints of the hip do not fully form, may lead to restrictions that worsen postural issues.

Hip issues

How to Fix Sway Back Posture?

The first step is to eliminate the triggers. Every time you sit, stand, or lie in a slouching position, you're helping to perpetuate the habit of slaying back posture.

1. Take Breaks

Most office employees have a rounded pelvis from sitting for lengthy periods.

There are two options for fixing the situation:

Move around

As soon as you sit down at your desk to get to work, start a 25-minute timer. Whenever your 25-minute alarm goes off, get up and do something active like use the restroom, drink water, or stretch your legs. The body might adapt to bad posture if you sit in the same place for too long. It would be best if you interrupted the routine by getting up and moving around the room.

Shift your position

Occasionally, you can take your laptop and set it on a tabletop or shelf that is at the ideal working height. To do this, you should invest in a high-quality standing desk to alternate between sitting and standing as you work. But make sure to maintain the right posture at the standing desk.

Take Breaks

2. Ergonomic Office Chairs

When employees experience discomfort while sitting at work, it causes sway back posture. The following features of the posture chair provide answers for everyone's everyday health and comfort at work, especially as back and spine issues are rising.

Lumbar support

The ergonomic office chair is curved to fit the shape of your lower back. It helps support your lower back by closing the space between your lumbar spine and the seat. Tire your muscles and wear out your back by sitting in an awkward position on a conventional chair without lumbar support. However, this ergonomic sitting position will help you against swaying back posture.

Adjustable options

The seat pan on each office chair may be shifted forward and backwards to accommodate users of varying leg lengths. Your leg can relax into a position that promotes healthy blood flow.

Office Chairs

Recliner options

One of the benefits of ergonomic office chairs is their ability to recline, which reduces strain on the back and neck. The angle between your thighs and your trunk is widened, relieving strain in that area. This increases blood flow and relieves stress. You may relax back into one of our seats without exerting too much effort.

Therefore, the above are the best chairs for back pain as it’s simple to shift your weight and not hurt your own back even while sitting for a long time.

3. Sway Back Posture Exercises

Lastly, improve your swayback posture by stretching the short, tight muscles, i.e., hips and hamstrings and work on strengthening the weak, rounded ones, i.e. abdominals.

It's really important to follow sway back exercises consistently, and you may regress to stage one if you suddenly quit all of your exercises and stretches. Here are some exercises that can help you in correcting sway back posture.

  • Plank – Shoulders, abs, glutes, and upper back may all use some reinforcement, and the plank provides just that.
  • Resistance band – Pulling apart with a resistance band is a great way to build strength in your shoulders and upper back.
  • Cobra pose – It’s great for toning your abs, stabilizing your shoulders, increasing your back flexibility, and boosting your blood flow.
  • Glute bridge – Strengthen your glutes and abdominals with the glute bridge.
  • Child's pose – The hip flexors and lower back muscles can take a much-needed break in this exercise.

Sway Back Posture Exercises

Ending Note

If corrected, excess sway back posture and slouching can avert more serious back and spinal problems.

However, before beginning any new workout regimen or trying any posture chair, it is recommended that you check with your doctor to ensure it is safe for you to do so. When pain increases throughout these activities, stop immediately and get some medical attention.

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