Good posture isn’t just about standing tall—it’s a vital component of overall health and wellbeing. Poor posture can lead to discomfort, pain, and even long-term health complications. Thankfully, physical therapy provides a targeted approach to assess, treat, and improve posture. This article will explore what “healthy” posture looks like, common causes of poor posture, why posture matters, how physical therapists evaluate and treat posture, and strategies you can use at home to maintain good posture.
What does healthy posture look like?
Healthy posture is being able to maintain and transition between stable, balanced positions both at rest and in motion. A balanced position is one that reduces stress and energy expenditure on the joints and soft tissues of the body. There are no “bad postures,” just postures that increase stresses on these structures over time.
Here’s what proper posture typically entails:
- Standing posture: Ears align over shoulders, shoulders align over hips, and hips align over knees and ankles. Your weight should be evenly distributed on both feet, with a slight curve in the lower back.
- Sitting posture: Your back is straight, shoulders relaxed but not hunched, feet flat on the floor, and knees at a 90-degree angle. The natural curve of your lower back should be supported.
- Sleeping posture: Your spine should remain neutral. Side sleeping with a pillow between the knees or back sleeping with a pillow under the knees is often recommended.
Good posture feels natural and reduces unnecessary stress on the body. However, achieving and maintaining this alignment can be challenging without intervention when poor habits or conditions are present.
Common causes of poor posture
Poor posture doesn’t develop overnight—it often results from repetitive static or dynamic postures that cause stress and abnormality of structures and soft tissue. Usually we find ourselves in postures of least resistance or compensation. “Poor posture” or inefficiencies can also be caused from successful functional tasks, like a throwing athlete. Over time the soft tissues will respond to the repetitive stresses, sometimes creating issues now or in the future. “Poor” posture can also occur from:
- Sedentary lifestyles: Long hours of sitting, especially with poor ergonomic setups, can lead to slouching and rounded shoulders.
- Muscle imbalances: Weak or tight muscles, such as weak core muscles or tight hip flexors, can pull the body out of alignment.
- Injuries and pain: Injuries to the back, neck, or other areas may lead to compensatory movements that disrupt posture.
- Genetics and structural issues: Conditions like scoliosis or a naturally pronounced curvature of the spine can affect posture.
- Stress and emotional factors: Tension and stress often lead to a hunched, guarded posture.
- Technology use: “Tech neck,” caused by excessive screen time, is a growing contributor to poor posture due to forward head posture and rounded shoulders.
Why healthy posture Is important
Healthy posture has significant health implications. It is important to maintain a healthy body throughout life in order to continue participating in life. Posture affects the musculoskeletal, respiratory, neurologic, and circulatory systems. Making the body more efficient physically will reduce the risk of injury, improve performance, and improve overall system function.
Proper alignment ensures that your muscles, joints, and ligaments work efficiently, reducing the risk of:
- Chronic pain: Poor posture often leads to neck, back, and shoulder pain due to uneven stress on muscles and joints.
- Reduced mobility: Misalignment can lead to stiffness, reduced range of motion, and even joint degeneration.
- Breathing difficulties: Slouching compresses the diaphragm and lungs, limiting your ability to take full breaths.
- Fatigue: Misaligned posture requires more energy, leading to muscle fatigue and decreased endurance.
- Digestive issues: Prolonged slouching can compress abdominal organs, potentially leading to digestive discomfort.
How physical therapists evaluate posture
Physical therapists use a detailed evaluation process to identify posture issues and their root causes. They will perform a general static and dynamic assessment looking at natural stance and movements. This may mean watching them walk, squat, lunge, reach, up to more dynamic tasks like running or throwing. They then look at specific tension/length and strength of muscles. They are primarily looking for imbalances within the system to improve overall movement efficiency.
Here’s what you can expect during an assessment:
- Visual assessment: Your therapist will observe your standing, sitting, and moving posture to identify misalignments, asymmetries, or compensatory patterns.
- Range of motion assessments: They will assess the flexibility of muscles and joints that may be contributing to poor posture.
- Strength testing: Weak or underactive muscles are often culprits of poor posture. Core, back, and shoulder strength are common areas of focus.
- Postural measurement tools: Techniques like plumb line analysis, digital posture analysis, or even surface electromyography (sEMG) can quantify alignment and muscle activity.
- Functional movement tests: Assessing how you move during activities like walking, bending, or lifting helps reveal posture-related issues in motion.
These evaluations guide a personalized treatment plan to address your specific needs.
Treatment interventions to improve posture
Physical therapy offers a range of interventions to correct poor posture and promote healthy habits. Most treatment interventions administered by therapists help improve posture by improving mobility and control. Common approaches include:
Strengthening exercises
Targeting weak muscles like the core, upper back, and glutes helps restore balance and alignment. Common exercises include:
- Planks and side planks for core strength.
- Rows and reverse flies to strengthen the upper back.
- Bridges and clamshells to activate glutes.
Stretching and flexibility work
Tight muscles, like the chest, hip flexors, and hamstrings, are lengthened through stretches such as:
- Doorway chest stretches.
- Hip flexor stretches.
- Hamstring stretches.
Manual therapy
Hands-on techniques, like massage or joint mobilization, reduce tension, improve mobility, and align the spine.
Ergonomic adjustments
Physical therapists can advise on workplace and home setups, ensuring your desk, chair, and screens promote good posture.
Postural training devices
Biofeedback tools or wearable posture correctors may be recommended to train proper alignment during daily activities.
Education and habit formation
Your therapist will teach you to recognize poor posture habits and integrate proper alignment into your daily life.
What patients can do at home to work on posture
Improving posture requires consistent effort beyond the physical therapy clinic. Avoid positions for too long that put strain on the joints or tissues. Typically, these positions result in the sensation of tightness or pain when we assume them for too long or when we reposition ourselves. Think about what it feels like to sit in a car or airplane for hours. Commonly we are stiff in our hips, back or neck, especially if the seat is not ergonomically friendly. Always remember that motion is lotion.
Here are practical tips you can follow at home:
- Perform daily exercises: Incorporate the exercises your therapist recommends into your routine. Consistency is key to seeing results.
- Set up your workspace: Ensure your chair supports your lower back, your screen is at eye level, and your feet rest flat on the floor.
- Use reminders: Set alarms or use apps to remind yourself to sit up tall.
- Take breaks: Avoid sitting or standing in one position for too long. Move every 30 minutes to prevent stiffness and muscle fatigue.
- Mind your sleep position: Use pillows to support the natural curves of your spine while sleeping.
- Practice awareness: Engage in mindfulness exercises, such as yoga or Pilates, to improve your awareness of your posture throughout the day.
Healthy posture is a cornerstone of physical health, yet it’s often overlooked until pain or discomfort arises. Physical therapy provides a thorough and tailored approach to evaluating, treating, and improving posture, addressing the underlying causes to restore balance and prevent future issues. By following your therapist’s guidance and incorporating healthy habits at home, you can maintain proper posture for a healthier, pain-free life.
If poor posture is causing you discomfort, consult a physical therapist to get started on your journey toward alignment and wellness. We recognize the importance of posture for all our patients at EW Motion Therapy, and we do assessments to ensure mobility and strength at each point in the kinetic chain. To learn more about what physical therapy might cost you, click the button below to download our free pricing guide.
