Sway back posture is when your hips push forward and your ribs shift backwards. This postural tendency involves a clenched or shortened abdominal wall, pelvic floor, and glutes; and an over-lengthened or stretched back, hip flexors, and quads.
This is a common position during pregnancy and postpartum, as it allows us to bring baby to midline and is easier to stabilize! When we carry extra weight on the front side, shifting back allows us to everything back towards the center.
The sway back posture also allows us to collapse into our joints, which is much easier than trying to maintain an upright position with muscular endurance.
Spines are meant to move!
Our spines are meant to move but if we find ourselves stuck or living in one specific position all the time, we may find there is a muscular imbalance that makes it more challenging to find neutral again.
Being stuck in one posture can also cause discomfort or pain. Over-lengthened muscles can have too much tension that causes discomfort; we may find that we need to compensate during movement due to mobility restrictions; and clenched positions can put uneven pressure on our pelvic floor and affect its function.
We want to be able to move our spines! Our upper spine needs to be able to rotate, extend, and flex. Our lower back needs to be stable but still maintain an ability to move. If we remain in one position, we may find the mobility of our spine is affected.
Tips to find neutral again
Here are some tips if you find you’re stuck in a sway back posture:
1. Lengthen and release the clenched sides: core, glutes, and pelvic floor.
2. Strengthen the overlengthened sides: lats, hips flexors, and quads.
Our online fitness programs focus on helping you adapt to postural changes during pregnancy and the postpartum! Our goal is to help you move with strength and comfort during pregnancy and rebuild a solid foundation in the postpartum!