Improving Posture to Avoid Pain

by | Apr 22, 2024 | Did You Know, Exercises, Injury management, Physio

If you have suffered from acute or chronic neck, shoulder/back pain, the underlying cause may be related to your posture.  Neck/shoulder pain is common in adults, with significant socio-economic costs to the individual and the health system. Many of us spend long hours in a prolonged sitting and/ or standing position. Without appropriate body awareness, we tend to slump into a poor postural position that may lead to various pains and injuries. The good news is postural related pain can be managed with cues and exercise.

Why Posture Matters

Poor posture isn’t just about slouching; it’s a silent contributor to chronic pain, reduced mobility, and long-term health issues. At PROHEALTH PHYSIO & FITNESS (EP), we believe that good posture is the foundation of a pain-free life. Whether you’re working at a desk, lifting weights, or simply walking, your posture affects how your body functions.

Common Problems Caused by Poor Posture

Neck and Shoulder Pain
Forward head posture strains the cervical spine, leading to tension headaches and shoulder stiffness.

Lower Back Pain
Slouching compresses the lumbar discs, increasing the risk of herniation and chronic discomfort.

Reduced Lung Capacity
A hunched posture restricts chest expansion, making breathing less efficient.

Digestive Issues
Poor alignment can compress abdominal organs, slowing digestion and causing bloating.

How to Improve Your Posture

1. Strengthen Core Muscles

Your core stabilizes your spine. Incorporate exercises like planks, bridges, and Pilates to build strength.

2. Ergonomic Workspaces

Adjust your chair, desk, and monitor height to support a neutral spine. Use lumbar support if needed.

3. Move Frequently

Avoid sitting for long periods. Stand up, stretch, or walk every 30–60 minutes to reset your posture.

4. Practice Mindful Alignment

Stand tall with shoulders relaxed, ears aligned with shoulders, and weight evenly distributed on both feet.

5. Seek Professional Help

Our expert physiotherapists at PROHEALTH PHYSIO & FITNESS (EP) offer postural assessments, manual therapy, and personalised exercise programs to help you correct imbalances and prevent pain.

Improving Posture to Avoid Pain – We provide information below that outlines appropriate posture guidelines:

SITTING POSTURE

Avoid slouching or hunched positions

  • Correct sitting setup is important. Ankles, knees, hips and elbows should be aligned at 90 degrees. Maintain the natural curvature of the spine with lower back support if needed.
  1. Widen the collar bones/ clavicles
    • This simple cue will help position the shoulder blades (scapular) into a relative neutral position. The cue to ‘pull’ the shoulders back and down is often instructed to correct posture, however by excessively positioning the shoulders into this position, flaring of the rib cage can occur, affecting the back and neck negatively.
  2. Think ‘tall’
    • Imagine a helium balloon, attached to the crown (top) of your head, lifting your head and neck vertically. This movement should help the chin ‘tuck’ backwards along a horizontal plane.
    • Note: if you are growing a second or third chin this indicates your tilting your head down, not backwards. This is the incorrect position.

STANDING POSTURE

  1. Level pelvis
    • Imagine your pelvis is a bowl of water. Ideally the bowl is in ‘neutral’ and no water is spilt.
      • Tight hip flexor muscles will cause the hips to tilt forward (anteriorly), imagine water spilling forward out of your bowl.  This position is common, usually a result of sustained sitting or standing with poor posture.
      • Completing a hip flexor stretch 2x daily, held for 30 to 60 secs x 2-3 will help reduce the anterior tilt
    • Find your pelvis ‘neutral’
      • This step can be completed standing. If you have issues completing this step in standing, try lying on your back with your knees bent and feet placed on the floor, as the floor provides more feedback.
      • Place your hands on either side of your hips
      • Gently rock your pelvis forwards (anterior tilt) – pouring water forward
      • Gently rock your pelvis backwards (posterior tilt) – pouring water backward
      • Complete 5-10 rocks in both directions to gauge an idea of your range of motion
      • The goal is to find the ‘neutral’ position in between these two points – no water spilt. This sets a solid foundation for your spine and head.
  2. Complete the SITTING POSTURE steps (above)

At PROHEALTH PHYSIO, we specialise in postural assessment and treatment.  If you are experiencing postural related pain, contact us to see one of our Physiotherapists to address your pain and develop evidence-based strategies with you to prevent future postural related pain.

Source: Healthline

Title: 12 Exercises to Improve Your Posture

Read time: 5 mins

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