How to Change Your Posture ​to Fix Your Lower Back

How to Change Your Posture ​At Home to Fix Your Lower Back

Because lower back pain is one of the most prevalent disorders in the United States. one in 4 people has had lower back pain once in their lives. I want to explain how to fix your lower back easily. 

Instant Ways to Fix Your Lower Back

In the human body, the center of the body is called spines. The spines are divided into four parts, cervices, thoracics, lumbers, and sacrum. These are like the pillar of the body. It is a significantly important role of the body when you move like sitting or standing, walking, etc.

Spines are connected like chains

These are naturally s-shape curves when you look at them from the side. The spines are connected like chains. Once the one spine gets crooked, everything else also gets crooked. And, the base of the chain is the sacrum. The most important aspect of correcting the posture is the angle of the sacrum.


Would you please stand up straight and extend your back for 10 seconds?  I bet, you start feeling the tightness in your lower back. It is called lordosis or swayback. The study showed that African Americans tend to have more lordosis or swayback than Caucasian Americans.

Sacrum angle is the key to fix your lower back

On the other hand, When you slouch the back, it compresses your internal organs, lungs, diaphragm, causing shallow breathing, etc.

neck posture fix your lower back

The most important things are the position of the neck and the sacrum.


Neck position

Before you correct your crooked spines, you have to fix the position of the neck. Once the neck is correct, it loosens up the abdominal muscles, and spines go back to the normal curvature.  


Sacrum angles

As I mention, when you sway your back, your lower back starts to feel tightness. It means that your sacrum moves up. It can cause pain.

There are hip muscles called gluteus medium, maximum, and minimus. These muscles are attached to the hip and thigh bones that support the body to stand straight. They externally rotate the thigh, and it also helps to open the pelvis to push down the sacrum. The phenomena release the tension of the lower back and ease up the pain.

Glutes muscles are the keys to fix your lower backglutes muscles function

Activating Glutes fix your lower back


How to stand up properly

Standing up straight

  1. Stand up against the wall.
  2. Make sure that your heel, hip, shoulder blade, and the head’s back touch the wall.
  3. Take a deep breath in and hold for 3 seconds, tight up the shoulder blade, and relax for 3 seconds.
  4. Repeat the same things ten more times.


How to strengthen your glutes muscles

Exercise 1 is the key to fix your lower back

  1. Lay down with bending your knees
  2. Please pick up your hip without using your hands
  3. Hold for 5 seconds and relax
  4. Repeat five times

Exercise 2 is the key to fix your lower back

  1. Sit down and put your hands and feet
  2. Please pick up your hip until it parallels to the floor
  3. Hold the position for 5 seconds and relax.
  4. Repeat five times



In conclusion, proper posture is the key to fix your lower back pain. In order to do that, your hip muscles must activate while standing, walking, etc. Try these exercises every day to maintain your posture correctly.

Recommended article to read together

4 super easy tips to solve frequent lower back Pain

4 Super Easy Tips To Solve Frequent Lower Back Pain

Please feel welcome to comment if you have any questions about this post.

Sayonara till next post.

About Author: Satoru Ozawa, DOM, L.Ac, ATC – Doctor of Oriental Medicine, an acupuncturist, and a Chinese herb specialist.  With his ten years of experience in Oriental Medicine, he will recommend the best natural Remedies, including Acupuncture, Chinese herbs, and health tips to relieve your suffering.


A comparison of actual and apparent lumbar lordosis in black and white adult females (1989)

Yoshida, Motofumi. Sacral Administration Courses. 8th ed., BAB Japan, 2011, p. 230.

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