Correcting posture may feel awkward initially because our body has become so used to sitting and standing in a particular way. However, good posture will become second nature and be 1 step to helping the back in the long term with a bit of practice.
1. Slouching in a chair
Slouching doesn’t always cause discomfort, but this position can strain already sensitized muscles and soft tissues over time. This, in turn, increases tension in the muscles, which may, in turn, cause pain.
Exercises to correct a slumping posture:
Bridges
Back extensions
Plank
2. Sticking your bottom out
If your bottom tends to stick out or has a pronounced curve in your lower back, you risk hyperlordosis. The condition is an exaggerated inward curve of the lower part of the spinal cord that creates a “Donald Duck” posture.
High heels, excessive weight around the stomach, and pregnancy can contribute to a “Donald Duck” posture.
Exercises to correct a “Donald Duck” posture:
Plank
Side-lying leg raises
Hip flexor stretches
Standing thigh stretch
3. Standing with a flat back
A flat back means that the pelvis is tucked in and the lower back is straight, causing you to stoop forward. People with a flat back find it challenging to stand for long periods.
The posture is a result of muscle imbalances, which encourage you to adopt such a position. Spending extended periods sitting down can also contribute to a flat back. A flat back makes you lean your neck and head forwards, which can cause neck and upper back
strain.
Exercises to strengthen the core, buttocks, neck, and back shoulder muscles and back extensions are recommended to help correct a flat back.
Exercises to correct a flat back:
Plank
Side-lying leg raises
Chest stretches
Seated rows in a gym, or pull-ups
Back extensions
4. Leaning on one leg
Leaning more on one leg can, over time, develop muscle imbalances around the pelvis, can cause muscular strain in the lower back and buttocks.
Other causes include carrying heavy backpacks on one shoulder and parents carrying toddlers on one hip. Try to get into the habit of standing with your weight evenly distributed on both legs to improve this posture.
Exercises to strengthen your buttocks and core muscles will help correct uneven hips:
Plank
Side-lying leg raises
Bridges
5. Hunched back and ‘text neck.’
Hunching over a computer can cause the head to lean forward, which can lead to poor posture. Using a mobile can cause similar problems commonly known as “text neck.”
Chest stretches, upper back, neck, and rear shoulder strengthening exercises, and neck posture drills are recommended to help correct a hunched back.
Exercises to correct a hunched back:
Gently lengthening your neck upwards as you tuck in your chin
Seated rows in a gym or pull-ups
Chest stretches
6. Poking your chin
The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back, or a combination of all 3.
Correcting a poking chin involves improving your sitting habits and exercises to correct your posture.
How to correct a poking chin:
Gently lengthen your neck upwards as you tuck in your chin
Bring your shoulder blades down and back towards your spine
Pull in your lower tummy muscles to maintain a natural curve in your lower back
Adjust your seating
7. Rounded shoulders
Rounded shoulders result from poor posture habits, muscle imbalances, and focusing too much on specific exercises, such as focusing on chest strength while neglecting the upper back.
Exercises to strengthen your core, upper back, and chest muscles will help correct rounded shoulders:
Plank
Bridges
Seated rows in a gym or pull-ups
Chest stretches
8. Cradling your phone
Holding a phone handset between the ear and shoulder causes strain on the muscles of the neck, upper back, and shoulders.
Over time, this posture can strain the muscles and other soft tissues and lead to muscle imbalances between the left and right sides of the neck.
Exercises for neck stiffness and pain:
Chest stretches
Neck stretches
Neck rotations
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