What does an arch back look like?

September 27, 2025 •

5 min read

According to the Cleveland Clinic, a spinal curve of 40-60 degrees in the lower back is considered typical, but when this curve becomes exaggerated, it is known as hyperlordosis, or an arched back. So, what does an arch back look like? This guide will help you identify the visual and physical signs of an exaggerated lumbar curve.

Quick Summary

An arched back, or hyperlordosis, is a condition where the lower spine has an exaggerated inward curve, causing the buttocks and stomach to protrude more than normal. Key indicators include a visible 'swayback' posture, extra space between your lower back and a wall when standing against it, and potential lower back pain due to muscle imbalance.

Key Points

Visible Swayback: An arched back, or hyperlordosis, is most visibly characterized by an exaggerated inward curve of the lower spine, which pushes the buttocks and stomach outward.
Simple Wall Test: You can self-test for an arched back by standing against a wall; an excessive space that easily fits your entire hand between your lower back and the wall suggests hyperlordosis.
Common Causes: Poor posture, weak abdominal muscles, tight hip flexors, excess weight, and pregnancy are common culprits behind an exaggerated spinal arch.
Associated Symptoms: Beyond the visible curve, an arched back can lead to lower back pain, muscle imbalances, limited mobility, and, in severe cases, nerve issues.
Corrective Measures: Treatment often involves improving posture awareness, stretching tight muscles (hip flexors, lower back), and strengthening weak muscles (core, glutes) through exercises like pelvic tilts, planks, and bridges.
Professional Guidance: If pain persists or the arch is rigid, it is important to consult a healthcare professional for a proper diagnosis and tailored treatment plan.

Understanding the Natural 'S' Curve

Your spine has natural, gentle curves that are essential for balance, shock absorption, and mobility. From a side view, a healthy spine has a slight inward curve at the neck (cervical lordosis), an outward curve in the upper back (thoracic kyphosis), and another inward curve in the lower back (lumbar lordosis). When the inward curve of the lower back (lumbar spine) becomes excessively pronounced, it is known as hyperlordosis, which is what is commonly referred to as an arched back. Identifying this condition can be the first step toward improving posture and alleviating potential discomfort.

Visual and Physical Signs of an Arched Back

To know what an arch back looks like, it helps to examine your posture from a side profile. The condition is characterized by several distinct visual and physical signs that differ from a neutral spine alignment.

Visible Posture Characteristics

Exaggerated 'Swayback' Appearance: One of the most obvious signs is a pronounced inward curve in the lower back. The hips and pelvis are pushed forward, and the buttocks appear to stick out more prominently.
Protruding Abdomen: The forward tilt of the pelvis can cause the stomach to thrust forward, even in individuals who are not overweight. This is a result of the spinal misalignment and weak core muscles.
Forward Head Posture: To compensate for the curve in the lower back, the upper body often shifts its alignment. This can cause the neck and head to lean forward, putting extra strain on the neck muscles.

The Wall Test: A Simple Self-Assessment

One of the easiest ways to check for an excessively arched back is with the wall test.

Stand with your back against a wall, with your heels about two inches away from the wall.
Your head, shoulder blades, and buttocks should be touching the wall.
Now, try to slip your hand into the space between your lower back and the wall.
If you can slide your hand in comfortably with just a bit of resistance, your lumbar curve is likely within a healthy range. However, if you can fit your entire hand and there is a lot of extra space, you may have hyperlordosis.

Causes of Excessive Spinal Curvature

An excessively arched back is not always the result of a single issue. Instead, it can stem from a combination of lifestyle factors, muscle imbalances, and certain medical conditions.

Poor Posture: Habitual slouching or sitting for extended periods can weaken core muscles, causing the pelvis to tilt forward and the lower back to arch.
Weak Core Muscles: The abdominal muscles are crucial for stabilizing the spine. When they are weak, the pelvis can tilt excessively, increasing the lumbar curve.
Tight Hip Flexors: Conversely, tight hip flexor muscles can pull on the pelvis, contributing to the exaggerated arch in the lower back.
Excess Body Weight: Carrying extra weight around the midsection can pull the spine forward, stressing the lower back and increasing the spinal curve.
Pregnancy: The added weight of the baby and the body's shifting center of gravity can temporarily increase the curve in the lower back. This often resolves after childbirth.
Specific Medical Conditions: Less common but more serious causes can include spondylolisthesis (a vertebral slip), osteoporosis, or neuromuscular disorders.

Comparison: Normal vs. Arched Back

Understanding the differences can help you recognize and address the issue.


Characteristic	Normal Spine Alignment	Arched Back (Hyperlordosis)
Side Profile	Gentle, natural 'S' curve. Head, shoulders, and hips are aligned.	Exaggerated inward curve in the lower back. Pelvis tilts forward.
Wall Test Result	Minimal space, allowing a hand to pass with slight resistance.	Significant space, allowing an entire hand and more to pass through easily.
Body Appearance	Neutral posture. Abdomen and buttocks are in line with the rest of the body.	Abdomen and buttocks protrude noticeably. May also have a forward head position.
Muscle Balance	Balanced core and back muscles.	Weak abdominal and glute muscles; tight hip flexors and lower back muscles.

The Health Risks of an Arched Back

While not always a cause for immediate concern, a persistent and excessive spinal arch can lead to various health problems if left unaddressed.

Back Pain: Increased stress on the spinal joints, muscles, and discs can cause chronic lower back pain.
Muscle Imbalance: The condition can cause the abdominal muscles and glutes to weaken while the lower back muscles and hip flexors become tight, perpetuating the problem.
Risk of Injury: For athletes and weightlifters, a poor spinal position can increase the risk of injury during exercises like squats or deadlifts. Maintaining a neutral spine is crucial for stability and safe movement.
Limited Mobility: Over time, the stiffness and pain can reduce your overall range of motion.
Neurological Symptoms: In severe cases, nerve impingement can occur, leading to numbness, tingling, or weakness in the legs.

How to Correct an Arched Back

Correcting an arched back typically involves a combination of improved posture awareness, stretching, and strengthening exercises. It is often a process of retraining your muscles to support your spine correctly.

Increase Posture Awareness: Make a conscious effort to stand and sit with a neutral spine throughout the day. Reminders or posture apps can be helpful.
Perform Pelvic Tilts: This simple exercise helps strengthen the core and teach your body a neutral pelvic position. Lie on your back with knees bent and flatten your lower back against the floor, then release. Repeat multiple times.
Stretch Tight Muscles: Focus on stretching your hip flexors and lower back muscles. Lunges and knee-to-chest stretches are effective options.
Strengthen Core and Glutes: Building strength in your abdominal and gluteal muscles can help pull the pelvis back into a neutral position. Exercises like planks and bridges are excellent for this.
Consult a Professional: If you experience persistent pain, a healthcare professional or physical therapist can provide a proper diagnosis and a personalized exercise plan. For more detailed information on spinal anatomy and alignment, consult reputable sources like the Mayo Clinic's spinal health guides.

Conclusion: Recognizing and Taking Action

An excessively arched back is a common postural issue that can lead to discomfort and potential health problems if ignored. Knowing what an arch back looks like, including the visual signs and results from a simple self-test, is the first step toward correction. By combining awareness with targeted stretches and strengthening exercises, you can work to restore a healthier spinal alignment and reduce your risk of pain and injury. Remember, consistency is key to retraining your body for better posture over the long term.

Frequently Asked Questions

The medical term for an excessively arched back is hyperlordosis. A mild, inward curve in the lower back is natural and is called lordosis, but when it becomes exaggerated, it's called hyperlordosis.

A simple way to check is the wall test. Stand with your back against a wall with your heels two inches away. If you can easily fit more than one hand's thickness in the space between your lower back and the wall, you likely have an arched back.

Yes, an excessively arched back can contribute to chronic back pain. The condition puts increased stress on the spinal joints, discs, and surrounding muscles, which can lead to discomfort.

Yes, weak core muscles are a common cause of an arched back. The abdominal muscles help stabilize the spine; when they are weak, the pelvis can tilt forward, increasing the lumbar curve.

While some exercises in yoga or physical therapy involve gentle arching, intentionally arching your back for prolonged periods during activities like weightlifting can increase spinal stress and risk of injury. Maintaining a neutral spine is often recommended.

Yes, for individuals who are overweight, losing excess weight, particularly in the abdominal area, can help reduce the strain on the lower back and improve posture, which can help correct an arched back.

Exercises that strengthen the core and glutes while stretching the hip flexors and lower back are most effective. Examples include pelvic tilts, planks, bridges, and knee-to-chest stretches.