top of page


Why Do We Need Good Posture? 

When it comes to physical health, having good posture is essential. Good posture can help prevent neck, shoulder and back pain as well as improving breathing and digestion. It can also help prevent injury by improving balance and flexibility. 

Good Standing Posture Checklist 

  • Keep your head level and inline with your body. 

  • Make sure your shoulders are even (roll your shoulders up, back, and down to help achieve this)

  • Maintain a neutral spine

  • Keep your arms at your sides with elbows straight and even

  • Keep abdominal muscles braced

  • Keep hips even

  • Keep knees even and pointing straight ahead

  • Have body weight distributed evenly on both feet (primarily on the balls of your feet).

Good Sitting Posture Checklist 

  • Adjust the height of your chair so that your feet rest flat on the floor.

  • Keep your knees at or below the level of your hips with your ankles in front of your knees. Keep a small gap between the back of your knees and the front of your seat.

  • Adjust your chair to support your back or place a rolled towel or small pillow behind your lower back.

  • Make sure the top of your monitor is at or slightly below eye level.

  • Keep your head and neck balanced and in line with your torso.

  • Relax your shoulders with your forearms parallel to the ground.

What Can Cause Bad Posture? 

Bad posture can be a result of poor daily habits like looking down at your phone, poor shoe choices, or even a bad mattress. These small habits and tendencies can lead to many problems that ultimately result in poor posture. Over time, this can lead to inflexible muscles that decrease range of motion which is essentially how far a joint can move in any direction.


Poor posture can also be from lack of muscle strength which affects posture and balance in many ways. The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body which help prevent slumping. 

How Do We Treat Bad Posture? 

Treating bad posture can be as simple as changing the configuration of the work space or swapping out your old mattress for a new one. But, sometimes the solution can be a little more complex. Implementing a stretching and/or strength training routine catered towards the goal of improving posture has been proven to be effective. Although everyone faces different postural problems, everyone can benefit from a general routine focusing on improving posture.

Common Culprits of Posture 

Forward Shoulder 

  • Forward shoulder accounts for roughly 60% of all shoulder abnormalities as it is common for people to have lacking strength and flexibility in their shoulders. Implementing a stretching and/or strength training routine that would improve shoulder strength, stability, and flexibility could be extremely beneficial.

Prolonged Downward Gaze

  • This is a common result of poor posture as many of us spend countless hours on our computers and phones. This leads to excess unnecessary tension being placed on the neck and upper back. In order to prevent this, make sure you maintain a neutral spine which can be done by having your screens level with your eyes/shoulders.


  • Slouching is when the abdominal muscles are relaxed and not supporting the spine. As comfortable as it is, slouching can lead to lower back pains. Remembering to keep your back straight and pulling your belly button towards your lower spine can keep the core muscles engaged, preventing slouching.

Poor Sleeping Position 

  • Changing your sleeping position may seem difficult but there are certain things that can be done to prevent poor posture. One quick change people can make would be to get a firmer mattress as they support the body through distributing the weight more evenly. While sleeping, it is important to keep your spine straight. If you tend to sleep on your back, it can be beneficial to have a pillow under your knees. If you are a side sleeper, making sure the pillow is the correct height is important to prevent an unneutral spine. Side sleepers can also place a pillow between their knees. If possible, avoid sleeping on your stomach as it puts unnecessary strain on your neck and lower back.

bottom of page