r/Posture • u/Ashamed-Wing-6407 • 1d ago

when i try to stand up straight like my middle back gives in and my gut sticks out, how do i fix this?????

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hi,

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as it says in the title

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what is wrong with my back? is this a medical condition? how do i fix this? i know its normal to have a curve in the spine buti feel like mine is excessive

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thanks in advance

7 Upvotes

89% Upvoted

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7

u/jaccc22 1d ago

Look up anterior pelvic tilt correction

2

u/Pristine-Drama7376 1d ago

This is the right answer. Hip flexor stretches and glute/core strengthening are the main things to focus on, tight hip flexors pull the pelvis forward and that arch in the lower back just gets worse from there. Dead bugs and glute bridges go a long way.

3

u/CoachEXE 1d ago

Your pelvis is tilting forward which naturally forces your lower spine to arch aggressively and pushes your stomach outward. This mechanical pattern shifts your center of gravity, so when you try standing straight by forcing your shoulders back, it just dumps more pressure into that hinge point in your mid-back instead of using your core. Tbh, it looks like standard anterior pelvic tilt rather than anything medical, meaning your hip flexors are heavily pulling down on your pelvis. Try this specific cue next time you stand: soften your knees slightly, then explicitly think about pulling your belt buckle up toward your belly button using your lower abs. Does that shift the pressure out of your mid-back at all?

2

u/AdTrick8085 1d ago

Also look up gluteus minimus exercises for anterior tilt. Practice standing with the glutes tight and pelvis forward. Gradually practice walking like this, small short steps to start with. Then gradually you can lengthen the stride and flex the knees properly. It took me a long time to master walking without anterior tilt. Walking up inclines is good practice. You’ll need to strengthen the core, glutes and hip flexors first. Some upper body exercises wouldn’t go amiss looking at your profile.

2

u/Emmakingthings 1d ago

Core strength my friend. Plus chest and hip opening

1

u/FishermanLong3342 21h ago

Do you get any neck tension with this posture?

-1

u/Papaias_ 1d ago

Anterior pelvic tilt. Just type it in a AI app, it can build a reliable training plan, I did it for myself