Sarah Oliver Osteopathy

How to improve your posture for a healthier back

6th October, 2010 - Posted by admin - 1 Comment

Ideal and non-ideal types of standing posture

Good posture helps to protect your back, helping existing problems recover and preventing further problems developing. It takes time to achieve good posture but it can be done by working with your osteopath, adopting good habits and doing some simple exercises.

• Your head, shoulders, hips, knees, and ankles should be in a line (see diagram A – above).
• You should be looking straight ahead, without your chin tucked down or pointing up.
• Try to stand relaxed, but gently contracting the abdominal muscles.
• Your shoulders should be square, not rounded.
• Hold your pelvis in mid-position with a slight hollow in the low back.
• Keep your knees relaxed, not locked straight.
• Place your feet a few inches apart with your weight evenly distributed.
• Don’t force yourself to stand up straight!  Although it may feel a little strange at first, this should be a relaxed posture rather then something you have to work hard to maintain.

This position may feel unnatural if you have not had good posture for a while, but it becomes easier to maintain with practice. Whenever you think you may be slouching, correct your posture.  Try to remember to check your posture as often as you can.  Work at holding this posture while walking as well, and you will soon start to notice an improvement.

You may also find that treatment from your osteopath will help you to improve your posture by loosening of tight muscles and stiff joints.

This is for general guidance only.  For specific advice tailored to your body shape and condition, please seek advice from a qualified osteopath.