Type to search

Fitness Health

What Is Back Arching?


What causes back arching problems?

Hyperlordosis, too much curve in your back, can result in pain, a slipped disk, or other spinal injury. Most often, lordosis is the long-term result of bad posture.

Other factors that can contribute to hyperlordosis include:

  • being overweight
  • pregnancy
  • weak core muscles
  • wearing high-heeled shoes for long periods
  • spinal injury or disc problems
  • diseases such as rickets or osteoporosis
  • neuromuscular diseases, such as cerebral palsy
  • sedentary lifestyle and lack of exercise

How to correct over-arching

If you’re over-arching your back and have back pain you should consider talking to your doctor about your concerns. It’s important for them to rule out spinal injury or other physical problems that may be more severe.

There are many things your doctor may do, such as refer you to a physical therapist, orthopedist, or neurologist. They may also prescribe over-the-counter pain medication, such as acetaminophen, ibuprofen, or naproxen. If your weight is a factor in causing your back pain, the doctor may advise you to lose weight.

Another recommendation your doctor may make is performing specific stretches. See a few stretches we recommend below:

Knee to chest

  1. Lie on your back on the floor or in bed, keeping back in neutral position.
  2. Bend one leg at the knee, bringing knee up to your chest with your hands; hold for 15 seconds.
  3. Return leg to a flat position.
  4. Repeat with the other leg.
  5. Do 3 to 5 repetitions with each leg.

Both knees to chest

  1. Lie on your back on the floor or in bed, keeping back in a neutral position.
  2. Place your hands behind your knees and slowly pull knees up to chest until you feel a stretch.
  3. Hold for 20 seconds.
  4. Do 3 repetitions, twice a day.


Pelvic bridge

  1. Lie on your back with your knees bent at 90 degrees, feet flat on floor and arms at sides.
  2. Squeezing buttock muscles lightly, lift hips off floor, about 5 inches. Keep your pelvis neutral, not tilted. Hold for 5 seconds.
  3. Do 5 repetitions, twice a day.

Leave a Comment