We answer some of your pressing questions about posture and how chiropractic can help you improve your posture and reap the many benefits.
What is posture?
Posture is simply how we hold our bodies, whether standing, sitting or doing something like a sport or activity.
Because our skeleton holds our body up, posture is largely dependent on our skeletal structure, although other factors like soft tissue (including muscles and organs) also play a part.
Tight muscles, muscle imbalance, or organ size imbalance can directly or indirectly affect one’s posture.
What is good posture?
We can observe posture from the back and side views.
An x-ray can give us an accurate sense of anatomical bony landmarks, but observing someone visually can also give a good idea of whether his or her posture is good.
Here are what to look out for in good posture:
When viewed from the side
- Ear over shoulder
- Shoulder over hip joint
- Hip joint over knee
- Knee over side of foot
- Straight line through all landmarks
Postural imbalances are evidence of possible subluxation and warrant further evaluation.
When viewed from the back
Straight line down
- centre of back of skull
- spine
- between shoulder blades
- between buttocks
- between knees
- between feet
- Ears balanced (no tilt)
- Shoulders balanced (no tilt)
- Hips balanced (no tilt)
- Feet pointing forward (no flare)
What is poor posture?
What then is poor posture?
In short, it is when someone does not meet what is listed above for good posture.
Some common examples of poor posture include:
- Sway back: When the lower back is forward
- Increased curve: When the upper back and/or lower back curves are exaggerated
- Rounded shoulders: When one or both shoulders round forward
- Forward head: When the head is forward/anterior to the shoulders
What happens when we have poor posture?
Poor posture is common but not normal. It can be a micro-trauma that adds up over time and
- impairs movement
- speeds up degeneration of joints
- causes symptoms like pain
The benefits of good posture and the harms of poor posture go beyond physical and physiological.
There are also emotional and psychological benefits and harms. Posture can affect our emotions and thoughts (cognition).
Here are some ideas about the impact of both good (and balanced) as well as poor (and imbalanced) posture.
Good Posture
- Good structural alignment and joint function
- Good muscular balance
- No nerve impingement
- No uneven wear and tear on joints
- Body weight evenly distributed
- Efficient natural movement
- No pressure on organs
- Energetic
- Healthy
- Confident
- Pain-free
- Thriving Development
- Happy
- Upright
- Deep breathing
Poor Posture
- Neck pain & headaches
- Shoulder pain
- Arm & hand pain
- Back pain & bulging discs
- Hip pain
- Knee pain
- Foot & ankle pain
- Nerve entrapment
- Uneven pressure & weight
- Fatigued
- Unhealthy
- Low confidence
- Pain
- Abnormal Development
- Depressed
- Slumped
- Shallow breathing
What are the causes of poor posture?
There are many potential causes of poor posture.
As mentioned, because our skeleton holds our body up, posture is largely dependent on our skeletal structure, although other factors like soft tissue (including muscles and organs) also play a part.
Tight muscles, muscle imbalance, or organ size imbalance can directly or indirectly affect one’s posture.
When it comes to our spine or skeleton, causes of poor posture could be due to traumas, whether major like a car accident or fall, or micro like poor ergonomics during daily activities like at work, chores, working out or when driving.
Can bad posture be due to my work or hobby?
Yes! Based on how we humans have evolved, we are designed to keep moving. Unfortunately the modern lifestyle is very sedentary and more often than not, we adapt to the environment rather than adapt our environment to us.
If the body is forced to sit continuously from 9-5, 5 days a week and in a less than ideal position that strains the skeleton and joints, this is a micro-trauma that adds up over days, months and years.
When enjoying our hobby whether arts/crafts or sports, are we using the right form or putting our body repeatedly in positions that makes it vulnerable to strain and injury?
Pain commonly accompanies poor posture – think of pain as the fire alarm in our body alerting us to a fire. Pain, especially chronic, is common but not normal and should serve as a red flag to alert us to something we have been doing wrongly, so we do it right instead!
Can we fix bad posture?
In most cases yes, but it really depends on the cause.
And of course, the earlier we get started on valuing and ensuring good posture, the better!
What can we do to improve or maintain good posture?
Awareness of the importance of good posture is key.
It is better to preserve good posture from the start than have to reverse poor posture.
Being aware and sensitive to what our bodies are telling us is another. Evaluating your daily actions and activities to ensure good form and ergonomics also helps.
In this case, your chiropractor is in a great position to offer advice on achieving and maintaining good posture (such as changing lifestyle habits, making ergonomics assessments, recommending stretches), in addition to checking and adjusting your spine.
Here are some simple stretches for the neck and back from Thrive Chiropractic you can start with to correct the forward head posture and rounded shoulders that are so common among those who use mobile and electronic devices frequently
CHIN TUCK
Tuck your chin in.
P.S. Your double/triple chins will show.
Feel the stretch on your neck just under your head.
HALLWAY STRETCH
Stand inside a hallway, with your elbow on the wall at 90°, and lean into the hallway.
Feel the pectoralis muscles on your front stretch.
Note
HOLD each stretch for 15-30 seconds.
Do for 3 – 5 repetitions, 1-2 times a day.
If you experience pain during any stretch/exercise, stop and consult your doctor before continuing.
Note
HOLD each stretch for 15-30 seconds.
Do for 3 – 5 repetitions, 1-2 times a day.
If you experience pain during any stretch/exercise, stop and consult your doctor before continuing.
What happens when we restore good posture?
We get to enjoy all the “perks” that comes with good posture! Not just
- Good structural alignment and joint function
- Good muscular balance
- No nerve impingement
- No uneven wear and tear on joints
- Body weight evenly distributed
- Efficient natural movement
- No pressure on organs
But also
- Energetic
- Healthy
- Confident
- Pain-free
- Thriving Development
- Happy
- Upright
- Deep breathing
Allowing us to be the best version of ourselves and do the things we enjoy!
Can chiropractic care help to improve posture? How?
Your chiropractor is in a great position to offer advice on achieving and maintaining good posture (such as changing lifestyle habits, making ergonomics assessments, recommending stretches), in addition to checking and adjusting your spine.
To help you improve and maintain good posture, faster for longer!
Wondering if chiropractic is for you?
Use this flow chart to decide – chiropractic can help you look, feel and function better. If you so desire!
Chiropractic (kī-rō-prak’tik)
A proactive and preventive way to achieve optimum health and wellness.
Health is among our most valuable possessions and Thrive Chiropractic seeks to provide hope, restore health and improve lives through chiropractic. Chiropractic care is suitable for all ages. It is natural, and a less invasive option compared to drugs, jabs and surgery.
Do you…
Have a specific health problem like pain or headaches?
Feel like you don’t move or function well at work or play?
Feel unbalanced, have poor focus, or coordination?
Have a poor posture or feel stiff?
Feel fine but want to maintain optimum function?
If you don’t look, feel or function well, it could be due to an unhealthy spine. Not correcting a misaligned spine can cause it to worsen over time.
Poor posture and ergonomics are micro-traumas that add up over time and
- impair movement
- speed up degeneration of joints
- cause symptoms like pain
It is frustrating but it doesn’t have to be that way.
We can help you get well and stay well by checking and adjusting your spine and teaching you how to care for your spine. So you can be the best version of yourself and do the things that you enjoy.
Thrive Chiropractic is a boutique chiropractic practice that offers personalised care so you can…
- Reach your health and wellness goals
- Experience optimum function in your spine and life
- Be empowered as you embark on your journey to freedom
At one simple flat rate each visit, enjoy a customised mix of
- chiropractic adjustment
- assisted stretching
- trigger point therapy
- home care recommendations (from stretches to posture and ergonomics)
- and more
designed to meet your needs and get you better, faster, for longer.
We listen. We care. We work. Together.
To thrive in life, start with a healthy spine.
Find out more about our pricing, benefits and offers here:
Book an Initial Chiropractic Visit and get your spine checked today.
Our practice in Lavender is excited to serve the Central-East area and beyond. We also provide offsite visits at your home or workplace for your convenience.
Considering chiropractic care but not sure if it is for you?
Here are links to 2-5 minute animations that help explain the benefits of chiropractic care, for the young to old.
THE BEGINNER’S GUIDE
Curious about what chiropractic care is about and how it works?
WHO SEES A CHIROPRACTOR?
What are the many reasons people give to have regular adjustments?
CHIROPRACTIC & POSTURE
Posture matters more than you think, for kids and adults.
CHIROPRACTIC & OLDER ADULTS
What are the benefits of chiropractic care for older adults?
Did you know? The term “vertebral subluxation” is commonly used in chiropractic and occurs when a spinal misalignment affects the communication between the brain and body. “Luxation” means dislocation, and “subluxation” with the prefix “sub” means “less than” a dislocation.
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What is an unhealthy spine and nervous system costing you?
Do you struggle with…
A specific health problem like pain or headaches?
Moving or functioning less than optimally?
Poor posture or feeling stiff?
Poor focus, balance or motor coordination?
These stop you from living your best life. Because you are not able to do the things that matter to you— whether its
- peak performance at work or school,
- caring for yourself and your loved ones, or
- enjoying your favorite hobby or sport to the fullest.
Health is among our most valuable possessions and our bodies are designed to adapt us to survive and thrive. But do you feel like yours is failing you? How would you rate the quality of your life? Are you settling for anything less than your best life?
Beyond Simply Pain Relief.
Seeking only pain relief is like taking batteries out of a fire alarm and ignoring the raging fire within. It’s short term, temporary and superficial. There is a better way.
Tackle the Root Cause of your Problem.
You not functioning optimally is costing you and the people you love a great deal. Persistent, poor posture, pain and function is common but not normal. Every day of inaction is costing you a day of being healthy and fulfilled.
Find out more about Chiropractic!