Mythbuster
Postural Deviations Like Hyperlordosis or Rounded Back Are the Cause of Back Pain.
Summary
Hyperlordosis or rounded back are not a reliable cause of back pain according to evidence — pain arises more complexly via load management, sleep, stress, and nervous system. Decisive are movement, strength, and variation instead of forcing a "perfect" posture.
Mythbuster: Postural Deviations Like Hyperlordosis or Rounded Back Are the Cause of Back Pain.
The Myth
Postural deviations like hyperlordosis or rounded back are the cause of back pain.
What the Evidence Says
Large imaging and observational studies show no reliable correlation between static postural deviations and the occurrence of pain. Pain is a complex warning signal of the nervous system, influenced more strongly by load management, sleep, stress, and psychosomatic factors.
Practice: Concrete Implementation
The evidence relieves you of the search for the "perfect" posture. Instead of fighting against your hyperlordosis or rounded back for hours, it is about varying your load, calming your nervous system, and making your back strong and robust.
Example A — Weekly Plan (Movement Variety Instead of Posture Dictatorship)
Goal: Your back learns that many different positions are safe — not just one "correct" one.
| Day | Focus | Concrete Unit | Duration |
|---|---|---|---|
| Mon | Strength (Hips/Core) | Hip Thrust, Dead Bug, Cable Row | 30–40 Min |
| Tue | Daily Movement | Stairs instead of elevator, 2× 10 Min walk | distributed |
| Wed | Mobility & Relaxation | Cat-Cow, Hip Flexor Stretch, Breathing Exercise | 15 Min |
| Thu | Strength (Pull/Push) | Lat Pulldown, Bench Press/Pull-up Variant | 30–40 Min |
| Fri | Endurance | Brisk Walking, Cycling, Swimming | 30 Min |
| Sat | Playful | Dancing, Climbing, Ball Games — Movement is key | 30+ Min |
| Sun | Recovery | Walk, Stretching as desired | relaxed |
Important: Consciously change sitting and standing positions in daily life. There is no "wrong" sitting posture — only one that you hold unchanged for too long.
Example B — Execution & Coaching Cues
- Dead Bug: Press lumbar spine gently towards the floor, slowly extend one leg and the opposite arm. Cue: "Ribs down, abs slightly tense, keep breathing calmly."
- Hip Thrust: Heels hip-width apart, lift pelvis until torso and thighs form a line. Cue: "Squeeze glutes, do not sway into hyperlordosis."
- Cat-Cow: On all fours, alternately round back and arch into hyperlordosis. Cue: "Movement is the goal, not the end position."
- Breathing Exercise (4-6 Breathing): 4 sec in, 6 sec out, 5–10 rounds. Cue: "Long exhale calms the nervous system."
Note: In case of acute pain, do not work into the peak of pain, but seek movement in the pain-free range.
Example C — Microcycle (Daily/Movement Cycle)
A simple daily rhythm that dissolves posture stereotypes:
- Morning: 5 Min Mobility (Cat-Cow, Shoulder Circles) — "Wake up" the back.
- Forenoon: Stand up every 45–60 Min, walk or stretch for 2 Min.
- Noon: 10–15 Min walk, preferably outside (Light + Movement).
- Afternoon: 1 short strength or mobility unit (10 Min is enough).
- Evening: Relaxation/Breathing Exercise, screens down, prepare for sleep.
Ideal: 3× per week strength, daily movement, regular position changes, and good sleep.
Good Enough: 2× per week strength + daily 20–30 Min walking and conscious standing up at the desk.
First Step: Go for a 10 Min walk today and change position while sitting, instead of forcing it.
Continue at the source
Read the original sourceFAQ
Do I need to have my hyperlordosis or rounded back treated to get rid of back pain?
No. Large observational and imaging studies show no reliable correlation between static postural deviations and back pain. It is more sensible to vary load, build strength, and improve stress and sleep.
Is there even such a thing as a "correct" sitting posture?
There is no single perfect sitting posture. The problem is primarily holding one position unchanged for a long time. Regular position changes and movement are more important than the "correct" posture.
What helps with back pain the fastest?
A good first step is daily movement — about 10–20 minutes of walking — combined with position changes in daily life. In the medium term, 2–3 strength units per week for hips and core, as well as sufficient sleep and stress management, help.