Arched Back: 5 Exercises to Improve Your Posture

08 November, 2020
Good posture is essential for physical well-being. Therefore, it's important that you take into consideration the exercises described in this article to prevent an arched back.

An arched back is a posture problem known as lordosis. It refers to the pronounced curvature in the lumbar or cervical area that occurs as the result of an imbalance in the muscles that surround the bones of the pelvis.

Lordosis can be common in children, pregnant women, and people who sit for long periods of time. When it occurs, this problem causes lower back pain and nerve conditions.

There’s no cure for this condition, but then again, there’s still hope. Fortunately, one study showed that strengthening the buttocks, tendons, and abdominal muscles can help decrease lordosis and align the pelvis.

Exercises to lessen an arched back

Exercise is a great ally to fight arched back and at the same time prevent pain in this area. Take note of the exercises we’ll share with you below to improve your posture.

1. Plank: arched back

The plank is an exercise that works the muscles of the abdomen, legs, hips, and arms. Therefore, it’s ideal for improving the posture of the back. To put it into practice, you must have a yoga mat and follow the instructions below:

  • Lie face down on your forearms and toes. Your whole body should be completely horizontal; that is, it should simulate a straight line.
  • Contract your abdomen and hold the position for 30 seconds.
  • Rest for a few moments, and then repeat the exercise.
  • Make sure that your back is straight at all times.
The plank exercise helps relieve back pain.


2. Child’s pose, ideal to prevent an arched back

The child’s pose, or Balasana in Sanskrit, is a yoga posture that stretches the back, shoulders, hips, and thighs. Also, it’s good to do it before sleeping, because it relaxes the mind and releases stress.

  • Start out sitting down on your knees, with your back straight. Inhale and later, exhale, as you lean forward and put your forehead on the ground.
  • Let your arms rest at your sides, with palms upward.
  • Breathe slowly while in this pose. You can keep the posture for 20 to 30 seconds.
Basic Yoga Poses for Beginners.

3. Lunges

Lunges aren’t only beneficial when it comes to counteracting an arched back, but also in toning the buttocks and strengthening the legs. At the same time, this exercise also improves balance and coordination.

  • Standing with your hands on your hips, take a step forward, and bend your working leg until your knees are at a 90-degree angle.
  • The other leg should rest on its toes and the knee shouldn’t touch the ground.
  • It’s extremely important that your upper body is aligned and not lean forward or backward.
  • Return to the starting position and do the same with the other leg. You can do five sets of ten lunges.
The strengthened gluteus medius helps prevent pain and injury.

4. Abdominal crunches

Strengthening the abdominal muscles is key to decreasing lordosis, as they contribute to pelvic alignment. Thus, crunching is essential to improving your posture. Here are the steps you need to take:

  • Lie on your back with your knees bent and the soles of your feet on the ground. Cross your hands over your chest, or place them behind your head.
  • Breathe and raise your abdomen as you raise your shoulders a few centimeters from the ground to perform the crunch.
  • Return to the starting position and complete five sets of ten repetitions.
The crunch type abdominals are the most traditional.

5. Knees to chest exercises

This exercise releases tension in the lower back because it allows for the stretching of the muscles. It also stimulates the entire spine in order to prevent pain and increase blood flow.

  • Start by lying on your back on a mat, with your knees bent and feet on the floor.
  • Place your right hand behind your right knee and slowly pull it toward your chest; then bring your other knee to the chest.
  • Hold this position for 15 to 20 seconds.
  • Relax and slowly lower one leg at a time to the starting position.
  • Perform three repetitions of this exercise.
Knee to chest exercises.

6. Bicycle floor exercises, great for an arched back

This floor exercise works the abdomen, lower back, and legs. It’s really easy to perform and promotes circulation as well.

  • Lie on your back and raise your legs to a ninety-degree angle.
  • Simulate pedaling slowly while trying to press your back to the floor as hard as you can.
  • Perform the pedaling movement for 15 seconds, rest for 10 seconds, and repeat the procedure.
Bicycle abdominals helps relieve the discomfort of an arched back.

An arched back is a problem that can be annoying and uncomfortable, but exercise can help you cope. Physical activity also provides other health benefits.

  • Kim, T.-W., & Kim, Y.-W. (2015). Effects of abdominal drawing-in during prone hip extension on the muscle activities of the hamstring, gluteus maximus, and lumbar erector spinae in subjects with lumbar hyperlordosis. Journal of Physical Therapy Science, 27(2), 383–386. https://doi.org/10.1589/jpts.27.383
  • Yoo, W. (2014). Effect of the Individual Strengthening Exercises for Posterior Pelvic Tilt Muscles on Back Pain, Pelvic Angle, and Lumbar ROM of a LBP Patient with Excessive Lordosis: A Case Study. Journal of Physical Therapy Science, 26(2), 319–320. https://doi.org/10.1589/jpts.26.319