Lower Back Pain – How to Fix Sway Back or Arched Back Posture Problem

Here is another must watch video that will help balance the curve in your lower back. Since most people do have a strong anterior pelvic shift with a fixated and tight set of hip flexors, an excessive curve (hyperextension) in the lumbar spine is an inevitability. In most cases, this curve represents a tonicity of the tissues in the hip flexors drawing the spine anteriorly and inferiorly towards the femurs. The spine and hip hyperextensors then take over to wire in the problem.

In this video we show you some strategies to overcome this very common problem. Please like and share the video with your friends as these videos are a bit of work to get put together. The more you share, the more we can share.

Train intentionally, not habitually,


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  1. Sarah Spurbeck June 28, 2016 at 1:58 pm - Reply

    Great video. I’ve been really working to correct this issue using the posture series I purchased. Even with myofascial release prior to the standing bridge I still feel my quads recruiting. Any ques that might help? Thank you

  2. mike June 29, 2016 at 7:59 am - Reply

    Good and very thorough. Q. Any suggestions for a rotated sacrum?

  3. Jessica June 29, 2016 at 8:28 am - Reply

    I bought the Power of Posture e-book a while back, but lost my password to login, so I cannot access it. I have sent emails requesting this info, but have not been able to get in touch with anyone. Can you please assist me? I can also no longer access the videos that were purchased. Thanks.

  4. Aurélien June 29, 2016 at 10:52 am - Reply

    If you have an anterior pelvic tilt or a sway back try to release your rectus femoris from your quads.
    Your rectus pulls your pelvic in anterior tilt too.
    Thank FP

  5. Michael July 4, 2016 at 7:01 am - Reply

    Thank you, will give this a try to fix myself. Is it possible to have an anterior shift and tilt of which I believe I have. If so how would one approach to fixing it?

  6. Cory July 16, 2016 at 10:05 pm - Reply

    Can you explain why you would want them to elevate their rib cage? I associate an elevated rib cage with poor diaphragm function and other problems, just wondering what your reasoning is.

  7. Brenna July 22, 2016 at 7:42 am - Reply

    This is exactly what’s been happening to me! I used to do ironman triathlons but my running has been severly plagued by hamstring pain for the past 7 years and now I can barely finish an Olympic distance tri. I will be adding your tips into my PT exercise regimen. Is there another way to massage the muscle without that strange device? I’m so glad I saw this video!

    • Crazy Pete August 23, 2016 at 10:00 pm - Reply

      Brenna, anything you feel comfortable jabbing down into those areas will do just fine 🙂 the handle of a hammer might work, a broom handle, heck – you can just use your thumbs, although it will get tiring.

  8. Jason November 1, 2016 at 4:39 pm - Reply

    I have decompression dics in L4 / L5 and a lot of lower back pain.I’m usually a fit guy doing a lot of running swimming and field sports, but for the last year I hav not being able to do any of that. I hav being to see all kind of specialist!! Just wondering would you hav any tips how I could get on top of this problem???

  9. CAROLE ANNE ELLIOTT March 2, 2017 at 2:33 pm - Reply

    Love all your posts Naudi!
    I am a personal trainer and utilize many of your tips & training with my clients and on myself ! I have anterior pelvic tilt and have worked on it for years to strengthen and improve it.
    Keep up the great work!
    Carole Anne

    • William Menzies March 4, 2017 at 3:16 pm - Reply


      Thank you so much for taking the time to share your positive experience of Functional Patterns!!

      Have an awesome day,
      The FP Team.

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