What Standing Posture Type Are You?
Over the years, I’ve seen a wide range of postural patterns in clients, but there are five common standing posture types that tend to show up again and again—and I’m sharing them with you in this newsletter.
No matter which posture type you have, your body is always working hard to achieve one key goal: to keep your center of gravity balanced along the midline of your body. When you begin to look at posture through this lens, everything starts to make a lot more sense.
Rather than zooming in on one “tight” muscle or blaming one weak area, this perspective shifts our attention to how your whole body works to keep you upright and balanced. Your center of gravity affects the curves in your spine and has a knock-on effect on your head, ribcage, pelvis, and feet.
For example, if your pelvis shifts forward, something else—maybe your ribcage or knees—has to shift back to keep you from tipping over. That’s why we often see locked-out knees (hyperextension) or a rounded upper back (thoracic kyphosis) as part of postural compensation patterns.
Posture matters because it reflects alignment, and alignment affects every movement you make. These imbalances ripple through the entire kinetic chain.
That’s where Pilates comes in. This movement system doesn’t just strengthen and stretch muscles in isolation—it works dynamically, helping to restore balance through functional movement. Pilates builds strength, flexibility, stamina, and most importantly, gives you better body awareness so you can feel and correct what’s going on.
So, what posture type are you?
Let’s take a look at the five most common standing postures I see—and what they might be telling you about how your body is compensating. Ready to explore?
Posture Type 1: Lordosis (Hollow Back Syndrome)
Lordosis is an exaggerated inward (anterior) curve of the lower back (lumbar spine), often creating the appearance of a protruding belly and lifted buttocks. While a natural lumbar curve is essential for absorbing impact as you walk or run, too much curve reduces the spine’s natural "spring," placing extra strain on the lower back.
This posture type often shows up with:
An anterior pelvic tilt (pelvis tips forward)
Weak gluteal muscles
Tight tensor fasciae latae (TFL)
Tight lower back muscles
Weak abdominal muscles
Weakened thoracic (upper back) extensors
Weak and/or tight hip flexors
How Pilates helps:
Pilates strengthens the powerhouse—especially the abdominal muscles—while promoting better pelvic alignment and balanced muscle activation. It helps restore support to the spine from the inside out.
Posture Type 2: Kyphosis (Rounded Back or Flat Back)
Kyphosis refers to an excessive outward (posterior) curve of the spine. It can occur in either the thoracic (upper) or lumbar (lower) spine. When kyphosis shows up in the thoracic spine, it creates a rounded upper back. In the lumbar spine, it flattens the natural lower back curve (known as “flat back”).
This type of spinal curve limits the spine’s ability to absorb shock. In a kyphotic posture, the facet joints of the spine are pulled apart, so they can't bear load efficiently—especially in the lower back. This can accelerate wear and tear in the lumbar discs.
Common patterns associated with thoracic kyphosis (also known as Forward Head Syndrome):
Tight anterior shoulder girdle (chest and front shoulders)
Weak upper back muscles
Weak spinal erectors
Weak cervical retractors (deep neck muscles)
Tight upper abdominals
Common patterns associated with lumbar kyphosis (flat back):
Posterior pelvic tilt (pelvis tucks under)
Weak spinal erectors
Tight spinal flexors (especially in the front of the body)
Tight upper abdominals
Tight hamstrings
How Pilates helps:
Pilates addresses kyphosis through deep, full breathing and movement patterns that open the front of the body and strengthen the back. Many exercises target the upper back, promote spinal extension, and decompress the spine. Plus, Pilates improves rotation, strengthens the core, and teaches you how to initiate movement from your center—all of which help bring the spine back into functional alignment.
Posture Type 3: Sway Back
Sway back posture is often mistaken for lordosis, but it’s a very different pattern. In this case, the pelvis is in a posterior tilt, but the entire pelvis is positioned forward in relation to the plumb line (your ideal vertical alignment). This posture is marked by a kind of “hanging” or collapsing into gravity—with minimal muscle engagement. It’s often described as a lazy or slouched posture, where the person is relying on their ligaments for support rather than muscular control.
Common characteristics of sway back posture:
Anterior translation (shift) of the entire pelvis
Hip extension (hips pressed forward)
Extension of the lower lumbar spine
Posterior shift of the thorax and upper lumbar spine
Shoulders carried behind the plumb line
Forward head position
This posture often develops from:
Habitual slouching due to comfort, fatigue, or standing for long periods
Muscle weakness
A poorly balanced exercise program—especially one that overemphasizes thoracic flexion (rounded upper back)
How Pilates helps:
Pilates brings awareness and control back into the body through focused, intelligent movement. Its emphasis on concentration, precision, and moving from the center helps wake up underused muscles, restore postural alignment, and rebuild strength where support has been lost. Over time, Pilates retrains the body to work with gravity instead of collapsing into it.
Posture Type 4: Scoliosis
Scoliosis is commonly known as a curvature of the spine, but it’s more complex than just a sideways bend. It affects the muscles and ligaments that support the spine, and can also impact the neurological, hormonal, and digestive systems depending on its severity. The symptoms and appearance of scoliosis can vary widely from person to person.
In scoliosis, the spine, ribs, and pelvis may twist and rotate in multiple directions:
Front to back – creating a hunched or “hump” appearance (often in the upper back)
Up and down – causing a vertical compression or elongation effect
Side to side – the most recognizable sign, a lateral (sideways) curve
The most common type is idiopathic scoliosis, which has no known cause and usually appears during early adolescence as the spine is still developing.
How Pilates helps:
Pilates supports the body through balanced, symmetrical movement, with a strong emphasis on alignment and body awareness. While Pilates may not "fix" scoliosis, it helps reduce symptoms, improve postural control, and increase strength in areas that may be weakened or imbalanced. It also encourages better breathing patterns and more even muscular development, which are essential for managing scoliosis over time.
Posture Type 5: Lordotic-Kyphotic Combination
This posture type combines two common postural deviations: an exaggerated lumbar lordosis (hollow back) and excessive thoracic kyphosis (rounded upper back), often with a forward head and neck. This S-shaped curve can create strain both above and below the spine’s natural shock-absorbing curves.
Common features of this combination posture:
Anterior pelvic tilt (pelvis tips forward)
Shortened erector spinae (spinal extensor muscles)
Weak abdominal muscles
Weak gluteal muscles
Hyperextension of the knee joints
Tightened chest muscles
Weak upper back muscles
Possible scapular abduction (shoulder blades drifting apart)
Weak cervical retractors (neck muscles responsible for pulling the head back)
How Pilates helps:
Pilates targets this posture by emphasizing the scoop—a deep abdominal activation that supports the spine and addresses the hollow back. It also strengthens the posterior chain, particularly the upper back, while releasing and opening the tight anterior torso. This creates more balance between the front and back of the body, encouraging better alignment and ease in movement.
Wrapping It Up
Now that you’ve explored the five most common standing posture types, take a moment to consider which one sounds most familiar in your own body. Remember: posture isn’t about “good” or “bad.” It’s about how your body is organizing itself to keep you upright—and how you can begin to move with more balance, awareness, and strength.
The beauty of the Pilates Method is that it doesn’t just correct posture in a rigid way—it helps you understand your body from the inside out. By working from your center, improving alignment, and building control, Pilates can help unwind old habits and create space for new, healthier patterns to emerge.
Your Next Step
Want help identifying your posture type and learning how to support your body more effectively? Let’s work together.
Whether in class or one-on-one, we can explore the movements that help your posture feel more supported, balanced, and easeful.