Can Bad Posture Be Fixed

The first step to solving a problem is knowing that it exists. The good news is that if you or someone you know has bad posture, it can be addressed.

Good posture and good health go hand in hand. So if you’ve been wondering how can bad posture be improved, keep reading!

Signs of Bad Posture

Bad posture is often developed without even realizing it’s happening. If you work in an office, bad posture can come from slouching in a chair all day. Likewise, staring at a screen whether it’s your computer, phone or tablet is an everyday contributor to poor posture.

One of the more common signs is Forward Head Posture. If your ears are past the vertical midline of your body, not inline then you have FHP. This can create a lot of stress on your cervical spine and if not addressed can lead to degenerative changes to your neck.

Hunchback (Kyphosis) can be another sign of poor posture. Kyphosis can be spotted when your upper back appears to have an exaggerated curvature. 

Rounded Shoulders, Tight Pectorals, Back Pain, Neck Pain, and Headaches can all be signs of bad posture as well. 

Is Bad Posture Permanent?

The good news is that bad posture CAN be improved. You will have to work at it every day, but there are steps you can take to improve your posture. 

You’ll want to focus on strengthening and stretching the muscle groups that are affecting your ability to sit or stand with good posture. Yoga can also be a great posture-improving activity. 

When taking these actions, in addition to seeing your chiropractor, you’ll find that bad posture does not have to be permanent. We can come up with an actionable plan to improve posture and live healthier.

Exercises For Posture Improvement

As mentioned, one of the most important things when improving posture is to strengthen your body. Developing some flexibility will help as well. Taking these actions will result in less pain and less stress on your muscles, which can help prevent injuries down the road.

Here are 3 easy exercises for you to try that can help with posture improvement.

Cat Cow

https://www.youtube.com/watch?v=kqnua4rHVVA

1. Start on your hands and knees. You’ll want to line up your wrists underneath your shoulders and knees under your hips.
2. Take a deep breath, let your belly fall down, your shoulders roll back and look towards the sky.
3. As you breathe out, carve your belly in and look towards your navel.

Cat cow is a great exercise for massaging your spine and will relieve a lot of tension throughout your body.

Child’s Pose

https://www.youtube.com/watch?v=qYvYsFrTI0U&ab_channel=ViveHealth

1. Start on all fours
2. Sit back towards your feet. 
3. Use your hands to push back to get a deep stretch in your back.

Child’s Pose is very easy to do, and feels great on your back!

Chest Opener

https://www.youtube.com/watch?v=OgcpqpJ2GU4&ab_channel=KyleNorman

1. Put your hands behind your back, resting near your lower back.
2. Squeeze your glutes and engage your abdomen
3. Pull your shoulders apart and open up your chest.

Having a tight chest from hunching over a desk or your phone is a common cause of bad posture and rounded shoulders. Doing a simple exercise like the chest opener will help fix your posture.

Be sure to consult your chiropractor before starting a new exercise regimen especially if you have injuries or are trying to correct posture. Reach out to Dr. Vollrath for questions about posture improvement.

How To Fix Bad Posture

Having a bad posture can lead to some serious health effects, such as pain, difficulty breathing, and degenerative wear on your spine.

The good news is that it can be improved. In addition to some of the exercises listed above, a simple thing like being mindful of your posture throughout your day is something you can implement right now. Whether you're at your desk, or on a walk. Make a mental note to sit up straight, walk tall, and keep your shoulders back.

Wearing the correct footwear is another simple thing you can do for posture improvement. For women, try wearing comfortable shoes with a low heel. High heels, for example, put a lot of strain on your muscles and can be bad for your posture.

See your chiropractor. Regular visits to your chiropractor are a great way to improve posture. Here at Core Clinic, we can make adjustments to your spine that will allow you much greater mobility and range of motion. We will also recommend exercises specific to where your body is at. Book an appointment with Dr. Vollrath today by clicking here.