The Posture Puzzle: How a Kyphotic Spine and Forward Head Impact Your Pelvic Floor (and how Hypopressives Can Help)
I see my clients as puzzles - like jigsaws with all the pieces present but some out of place. Instead of focusing in on just the pelvic floor (just a few pieces of the puzzle) we need to take a big step back and observe the whole picture and when we do the pieces begin to fall into place.
When we think about posture, we often focus on how we look—shoulders back, chest up, standing tall. But posture is so much more than appearances; it’s the silent language of our body systems working together (or not). One posture combination I see often in my practice is a kyphotic spine (that classic rounded upper back) paired with a forward head position.
What many people don’t realise is how this postural pattern can ripple through the body, contributing to pelvic floor dysfunction and back pain. Let’s dive into the connection and explore how Hypopressives—a gentle yet transformative breath-based practice—can offer relief and realignment.
The Kyphotic Spine and Forward Head Posture
A kyphotic spine is marked by an exaggerated curve in the thoracic (upper) part of the back. Add a forward head posture, and you have the melting pot compensations throughout the body:
The chest collapses inward, restricting rib cage mobility and proper diaphragmatic breathing.
The neck and shoulders strain to hold the head upright, creating chronic tension.
The lower back may overarch (compensatory lordosis) or flatten, both of which disrupt pelvic alignment.
This misalignment throws off the natural relationship between the diaphragm, the rib cage, and the pelvic floor. Instead of functioning like a coordinated team, these structures end up working against each other, creating downward pressure on the pelvic floor and destabilising the core.
How This Impacts the Pelvic Floor
The pelvic floor doesn’t work in isolation—it’s part of many body teams, intricately tied to your breath and posture. When your spine and rib cage are out of alignment this lack of connection can create:
Inefficient Diaphragmatic Breathing: A kyphotic posture limits rib expansion, forcing shallow, chest-dominant breathing. This reduces the natural pressure-regulating effect of the diaphragm and pelvic floor working together.
Increased Pelvic Floor Tension: A forward head posture can pull on the thoracic spine, tilting the pelvis and creating hypertonicity (tightness) in the pelvic floor. This tension can lead to pain, incontinence, or feelings of heaviness.
Low Back Pain: The lumbar spine compensates for the misalignment above, creating excessive strain on the lower back muscles and reducing their ability to support the pelvis.
Where Hypopressives Come In
Hypopressives are a low-pressure breathing and postural technique that works to realign and rebalance the core system. It’s more than an exercise; it’s a reset button for your posture and pelvic floor function.
Here’s how Hypopressives help:
Restore Optimal Alignment: The specific postures used in Hypopressives create space along the spine, encouraging the rib cage to open and the head to come back into alignment with the body.
Reprogram Breathing Patterns: Hypopressives shift the focus from belly or chest breathing to a lateral costal breath, expanding the rib cage and engaging the diaphragm. This reduces unnecessary pressure on the pelvic floor. Helping to bring it back into a mirroring pattern.
Strengthen and Release the Pelvic Floor: By combining the breath with an apneoa (breath-holding) technique, Hypopressives gently activate the pelvic floor without overloading it, helping to release tension while also building strength.
Relieve Back Pain: With better alignment and reduced tension, Hypopressives take pressure off the lower back, allowing the muscles to support your posture rather than compensate for dysfunction.
Bridging Awareness and Practice
When you work on your posture, you’re not just fixing how you look in the mirror—you’re rebalancing the very foundation of your body. Hypopressives offer a unique way to rebuild this balance from the inside out, connecting your breath, posture, and pelvic floor in a way that feels light and effortless.
If you’re struggling with back pain, pelvic floor issues, or simply want to improve your alignment, Hypopressives could be the missing piece of your puzzle. It’s a gentle practice, but its effects ripple through your entire body, helping you move and breathe in a way that feels natural and free.
Your posture is more than a pose—it’s a reflection of how your systems communicate. Let’s give them the tools to work together as a functional team.
