‘Posture’ involves the combination of head, neck, shoulder, mid back, lower back, and pelvic position, with each area’s muscles, joints and soft tissue structures contributing to maintaining it in place. Physiotherapy aims to target these areas that are causing an imbalance from dysfunctional structures in one or all of these areas to achieve an overall safer and more comfortable posture. Long term postural and maladaptive positions can heavily contribute to pain, particularly around the spine.

Good posture:

Good posture will vary between individuals however the principles of what constitutes good posture remain constant. Good posture will involve:

• Even and equal alignment of body structures in sitting and standing

• Weight is focused over the feet

• Minimising reliance on muscle to keep body upright to prevent fatigue and tightness

For all points, these principles will be true over all the areas involved with posture as listed as above.

Poor posture:

Poor posture can not only affect you appearance, but can also impact overall health leading to symptoms such as:

• Fatigue

• Breathing difficulties

• Aches and pain in shoulders, neck and back

• Muscle spasms

• Headaches

Physiotherapy for posture:

After an interview to better understand what kind of loads your body is exposed to through day-to-day life, a physical assessment will highlight problem areas that are causing the poor posture. Then the advice and education part of management/treatment is key as well as manual therapy and exercises to achieve and maintain good posture.

Useful tips to get started:

• Maintain what you believe to be good posture, especially in prolonged sitting/standing

• Frequent change of positions. 20-30 minutes is a good starting point. This will allow for muscles to not be stuck in a tight position and joints to move freely and avoid stiffening

• Changing footwear to shoes that are comfortable and supportive at the midfoot and ankles

It is important to note that everyones post will vary. Your physiotherapist will identify your areas of musculoskeletal dysfunction and tailor make a treatment plan for your individual posture.