We’re all guilty of slacking off when it comes to posture, but a few small changes can make a big difference
Between work, family life, domestic duties and socialising, we don’t often take the time to consider what kind of posture we’re maintaining throughout the day. But posture can impact our health in more ways than most of us realise, from avoiding back pain to even effecting the alignment and function of our internal organs.
In fact, research also shows that a good posture can also help you feel better emotionally. Standing up straight is associated with feeling more positive and energised.
So if you suffer from regular aches and pains, poor posture may be to blame, which is why it’s important to correct any posture mistakes now, improving your health in the long run.
Correcting your posture may feel awkward initially, as your body has become so used to sitting and standing in a particular way, but with time and dedication good posture can become second nature.
The first step to effectively correctly your posture is to identify the problems. That’s why the expert team at Fornham Chiropractic Clinic are here to take us through some of the most common posture mistakes, and advise us on how to fix them.
The perfect posture
Before we outline what might be wrong with your posture, we need to answer the question of what the perfect posture actually looks like. Here are some tips to help clarify things for you.
Good posture is typically considered to involve:
- Keeping your shoulders back and down
- Pulling in your abdomen
- Keeping your feet about hip distance apart
- Balancing your weight evenly on both feet
- Keeping your legs straight and your knees relaxed
- Keeping your ears, shoulders and hips aligned
- Trying not to tilt your head forward, backwards or sideways
Simple, conscious changes such as these can dramatically improve your posture. You can also seek out help from an expert like a chiropractor to help improve your spinal health in the long run with tailored manual spinal manipulations.
Below you’ll find some of the most common posture mistakes we’ve come across, as well as simple ways to begin correcting them.
Slouching when you sit
Slouching is one of the most common posture mistakes. Sitting for long periods of time isn’t great for your health in any case, but slouching can worsen the impact of being too sedentary, and place strain on already sensitised muscles and soft tissues.
This strain can increase tension in the muscles, particularly in the lower back, and this can result in pain and discomfort.
Try to get into the habit of sitting up straight, with your ears, shoulders and hips aligned and your feet flat on the floor. This may not feel comfortable at first, as you aren’t used to it, but over time you’ll find it feels more comfortable and energising. This is particularly important if you work in a desk job.
Try engaging in exercises that strengthen your core and buttocks, as well as those which extend your lower back. These include bridges, planking and pelvic tilts.
Standing with a flat back
Standing with a flat back means that your pelvis is tucked in and your lower back isn’t engaged in its natural curve, making you stoop forward and appear hunched. This can make it uncomfortable to stand for long periods of time.
As well as this, a flat back tends to also make you lean your head forwards, which can result in neck and upper back pain. Remember, your head weighs roughly the same amount as a bowling ball, and leaning it forwards increasing the strain on your neck.
Muscle imbalances are usually behind this posture, encouraging you to adopt a stooped pose. Sitting down for long periods of time can also contribute to a flatter back.
Exercises that strengthen your core, shoulders and back can help to correct a flat back, such as pull-ups, chest stretches and planking.
Sticking out your rear
If you tend to stand with a prominent curve in your lower back, causing your bottom to stick out, you may have hyperlordosis. This exaggerated inward curve of the lower spine is also known as ‘Donald Duck’ posture.
Wearing high heels, pregnancy or carrying excess stomach weight can all contribute to this posture, but simply being aware of your posture can help rectify it. Imagine a string pulling you up from the top of your head, keeping your neck straight and shoulders parallel with your hips.
There are also some exercises you can do to help correct the ‘Donald Duck’ posture, including planking, hip flexor stretches, standing thigh stretches and side-lying leg raises.
Text neck and a hunched back
Many of us work in desk jobs where we’re required to hunch over a screen all day, and even more of us regularly use our smartphones for extended periods. But both of these common activities can cause you to maintain a hunched posture, leading to a tight chest and a rounded, weakened upper back.
These postures can also cause you to lean your head forward and down, placing unnecessary strain on your neck. This can lead to a condition dubbed as ‘text neck’, in which your head naturally leans forward and causes neck pain.
Keeping your screens at eye level – and reducing your screen time overall – can help to correct these issues. Exercises which strengthen the neck, shoulders and back can also help, such as pull ups, seated rows and gently tilting your chin upwards and then down to your chest.
Leaning on one leg
For many people, leaning on one leg can feel more comfortable, especially if you’ve been standing for a while. But it can also be damaging, as instead of relying on your core and buttocks for support, you’re placing excess pressure on one side of your hips and lower back.
Over time, this can cause you to develop muscle imbalances in the pelvis, resulting in strain on the lower back. Things like carrying toddlers on one hip or wearing bags on one shoulder can worsen these symptoms.
Try to get into the habit of standing with your weight distributed evenly on both legs, and engage in regular exercises including planking, bridges and side-lying leg raises to strengthen your core and buttocks.
Rounding your shoulders
Rounded shoulders can give you the appearance of being stressed and tense. One easy way to tell if you have rounded shoulders is to let your arms hang naturally by your side. If your knuckles face forwards, you may have a tight chest and a weak upper back, resulting in rounded shoulders.
If you have a habit of rounding your shoulders, it might be caused by muscle imbalances, poor posture habits and spending too much time on certain exercises, such as those which strengthen your chest, while neglecting those that work on your upper back.
Exercises that can help to correct rounded shoulders over time include bridges, pull ups, chest stretches and planking. You can also get into the habit of rolling your shoulders back and down regularly throughout the day.
By putting a few of these habits into practice, you’ll soon start to notice positive changes when it comes to your posture and spinal health.
