Are you aware of your posture type?
Most researchers of the human body agree that there are four primary types of posture, outside of the “ideal” one. Most of us fall into one (or more) of these “bad posture” categories.
Each of these posture types comes with its own issues, which can eventually lead to a lifelong decline in quality of life if not addressed. Let’s go over the different types you may experience, how you can take corrective steps to minimize their impact, and our chiropractic approach to relearning how to ergonomically align our bodies.
Why is good posture important?
Do you remember being told, "Sit up straight!" or “stand up straight” over and over during your childhood? Well, it turns out that your parents and teachers were onto something! Maintaining good posture throughout your life offers plenty of benefits that can significantly impact your overall health and well-being.
Good posture prevents injuries and chronic pain
When your spine is properly aligned, your muscles and ligaments are free to function better, reducing the strain and fatigue placed on them as well as your joints. As a result, good posture can be a critical factor in reducing the risk of chronic pain and injuries to your inner tissues.
Good posture helps you breathe better
One of the often-overlooked advantages of maintaining good posture is its amazingly positive impact on your respiratory system. When you stand or sit with proper posture, your chest can expand fully, allowing your lungs to take in more oxygen. This increased oxygen intake not only promotes better overall health, but also boosts your energy levels and cognitive function.
Good posture makes you more confident
Remember your power poses? The way you carry yourself can significantly influence your self-esteem and how others perceive you. When you stand tall with good posture, you won’t just feel more confident and capable – you’ll actually appear that way, too. A slouching or sullen posture can do the opposite, projecting a sense of insecurity or depression.
Good posture helps you move more efficiently
Proper alignment of your body through good posture is a key factor in enabling your joints to operate within their full range of motion. This makes it easier to move – whether you’re playing your favourite sport or just going for a walk. Good posture is an invaluable asset in keeping lifelong mobility, flexibility, agility, and performance.
Good posture allows your body to bear loads correctly
The alignment and curvatures of your spine ideally work together to support you, and any load or activity you are bearing. Poor posture results in buckling and bending moments that compromise the engineered integrity of your spine and can result in long term changes to the bony structures.
What does normal posture look like?
In today's world, where most of us spend our days hunched over desks, glued to screens everywhere we go, and flopped down to relax in any spare moment, it can be tricky to figure out what "normal" posture even means.
Well, here’s the biggest thing to keep in mind: normal posture is when your body gets the best possible support for all its parts. It's all about keeping your spine in line, letting your shoulders relax and shift backward, and making sure your head stays level.
Now, let’s be honest: achieving perfect posture 24/7 might be unrealistic, but you can get pretty close by tuning in to your body and making a few tweaks when needed. For example, if you catch yourself slouching down in your chair, stand up- straighten up and roll your shoulders back. This will reset your entire spine all the way down to your pelvis (Bonus – it’ll feel great to stretch those muscles!) And when you're standing, try to balance your weight evenly between both feet while keeping your knees slightly bent.
Many people find that it becomes uncomfortable to hold correct posture for more than a few minutes. This is often an indication that the spinal tension is too high. Chiropractic care can help decrease your spinal tension so that, having normal posture will become as easy and natural as breathing. To delve more deeply into the topic we invite you to click over to our blog that answers the question what is normal posture? There we discuss what it looks like from the front, side, and overhead - as well as ways to improve it!
What are the different types of pooR posture?
While there are countless variations that depend on individual musculature, there are four basic problems that define poor posture. Many of us have at least one (if not more) of these troubles, due to the more sedentary lifestyles we lead.
Anterior head carriage (AHC) - AKA “tech neck” or “forward head posture”
Tech Neck (or Text Neck) is probably the most common posture issue – at our clinic, about 98% of our patients suffer from it, and we’ll definitely be talking about it more in future blogs! It’s often caused by long periods of time spent looking down at phones or computers, leaning forward, weak muscles in the upper back, or carrying heavy loads (like backpacks). Even sleeping with your head too high on a pillow can play a part. And your body can pay quite the price: your neck, shoulder, and spinal muscles will go out of alignment, spinal tension increases, your breathing will be harder, and you may even develop numbness or pain in the jaw, arms, and hands.
The key is to hold your head up straight so your ears are aligned with your body’s midpoint, not in front of it, and to strengthen the muscles along your spine and shoulders to ensure you can do that regularly. Be mindful of how you sit at your desk, and how much time you are looking down at your phone during the day.
Kyphotic posture - AKA “rounded shoulders”
This is a common issue caused by sitting at a desk and typing on a keyboard all day. It creates a hunched back, with too much curve in the upper spine, and can weaken/ shorten/ tighten the pectoral muscles, too (since they are often pulled close together).
To help alleviate symptoms of kyphosis, focus on strengthening your upper back and stretching your chest muscles, giving them a good stretch as often as you can. Try things like the doorway stretch, clasping your hands overhead and bending sideways, or doing the cobra stretch. Resistance bands are also your upper back’s best friend – use them to really awaken those shoulder blade muscles.
Lordotic posture
Lordotic posture stems from an exaggerated curve in your lower back, causing your lower spine to push too far forward. To fix this, the best thing you can do is power up those abs and your hip/butt muscles, especially your hip extenders and abductors. To keep things balanced, you’ll also need to include your flexors and adductors, too.
Exercises like partial squats, lunges, planks, or deadbugs are perfect for targeting those muscle groups and mitigating some of the worst symptoms.
Flat back posture - AKA military or straight posture
All areas of the spine should have a natural curve when looking at it from the side. Contrary to what happens in lordotic posture, flat back posture instead lacks this curve, straightening the thoracic and lumbar area and ultimately causing the pelvis to tilt backward. Over time, this may lead to a stooping gait and a tendency to hold your head too far forward, which inevitably creates muscle soreness and imbalances.
There are some corrective steps you can take, though. Focus on improving the stabilizer muscles around the spine and stretching out the pectoral area. Some of the most suitable exercises are the superman, cat/camel stretches, and threading the needle.
Anterior pelvic tilts
With this posture, the pelvis is tilted too far forward, pulling the lumbar spine forward and often causing an abdominal protrusion. Some of the main causes are tight hip flexors, weak glutes, and poor postural habits while sitting down all day.
Some of the more severe symptoms can be addressed by performing gluteal and abdominal strengthening exercises, and ensuring you stretch and strengthen your hip flexors. Look into squats, planks, cobra stretches, and overall flexibility builders like yoga and Pilates.
How to improve your posture
While it can take some conscious effort to improve your posture, the benefits are absolutely worth it. Here’s how to make proper sitting and standing second nature to you.
Identifying which type of posture you have
The first thing to do is identify which of the above posture types you’re suffering from, and the effect it may be having on your health, mood, and future. Consider:
Do you have pain in your back or neck?
How do you sit, stand, and move throughout the day?
Do you catch yourself slouching, or hunched over a computer or phone screen?
Are your chair, armrests, and desk at the right height?
Are you often sore or tired, even though you haven’t done much activity?
Are you wearing the right shoes for the work you do? Do you have the right support to keep your hips and spine in line?
Chiropractic adjustments and exercisesYour posture is a window into your spine and spinal health. One of the best things you can do to be proactive about your posture is to stop in and see a chiropractor. Remember, chiropractors aren’t just about “cracking your back” – we have years of training in how your neuromusculoskeletal system functions, works together, and affects different areas of the body. We purposely take a holistic approach to your health, which includes finding ways to naturally improve your posture and body alignment so that those benefits can amplify every aspect of your health
When you partner with our clinic, during the course of your care you can expect adjustments, and you can also get tailored recommendations for exercise activities and/or stretches you can do at home indefinitely. We base these on what we see within your body – specifically, the way you may carry tension and stress without even realizing you’re doing it. Hunched shoulders, misaligned hips, and sore muscles are often expressions of what’s going on in the rest of our lives, and it takes awareness and intention to “unlearn” these habits and stretch out to our full potential. Once you’re on that road to healing and you see (and feel) the results, you’ll feel all-new inspiration to keep this amazing cycle going!
Posture correction with exercise
There are many exercises that you can do at home with a few quick google searches, such as Straighten Up Canada. These will help give you a good place to start with becoming aware of your posture type but it might also make you aware of where you are sore, tight, weak or imbalanced. For a further in-depth analysis of your posture, spinal function, and spinal health; call us to schedule an appointment or your local chiropractor if not in the Calgary area. We will be able to provide recommendations and care specifically prescribed for your posture and body function.
Simple daily habits for better posture
Improving posture doesn’t have to mean a major life overhaul. Small, consistent changes to daily routines can have a huge impact. Here are a few tips to get you started:
Set Posture Reminders
Place a sticky note on your computer or phone that reminds you to check your posture, or set a recurring hourly reminder. Consistently checking in with yourself keeps you from falling back into unhealthy habits.Sleep Smart
Try sleeping on your back with a supportive pillow to help keep your spine aligned. If you’re a side sleeper, place a pillow between your knees to reduce hip tension and maintain spinal alignment.Stay Active
Regular movement strengthens muscles and reduces tension. Aim to get up and stretch every 30 minutes during prolonged sitting to keep your body loose and balanced.
Incorporating these quick adjustments into your daily routine can help you naturally improve your posture over time. For more personalized guidance, consider reaching out to a chiropractic specialist who can assess your individual needs and help you achieve lasting results.
However you’re choosing to approach the remedy for poor posture, it’s always worth it. Reach out today to get started and see how quickly you can breathe, move, and feel better!
