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Postural Problems | How to fix them

Most people might remember being told ‘sit up!’ by an elder every time they hunched over while playing video games, studying or just sitting, and turns out they were correct. ‘Good posture’ is something many people struggle with today, due to a rise in jobs that demand longer working hours and involves sitting in one place. 


If an individual develops a bad posture over time and doesn’t work on reversing it, it can affect their self-confidence, well-being, and overall health.


So, what does a good posture look like?

Well, no one posture can be dubbed as good, but the general idea behind this term is that a person when sitting or standing upright, should have a neutral spine, and their muscle groups, ligaments etc., should be aligned in a manner that doesn’t put any strain on them. When this is not the case, it can lead to issues like:

  • Pain in the neck, shoulders and back
  • The pressure on one’s muscles and joints
  • Likelihood of injury while doing other activities or working-out


How to identify a bad posture?

The most prominent signs of a bad posture include – an unnaturally curved spine, rounded shoulders, a forward head etc. Here are a few types of typical posture-related problems:



This is caused by weak spinal muscles or Osteoporosis, which can lead to rounded shoulders or a hunchback. It refers to the exaggerated curvature of one’s spine. Commonly detected in older women, Kyphosis can also be found in young people undergoing chemotherapy and radiation.


Forward Head

Ideally, our ears and shoulders are expected to be in a vertical alignment. When this isn’t the case, and the ears surpass this midline to lean ahead, it is called a forward head posture. Generally found in people who use their phones or computers for an extended amount of time regularly, or in people who drive long hours.


Swayback Posture

People who suffer from this seem to be leaning backwards when they stand up straight, their pelvis is beyond the midline of their body, with their stomach and rear sticking out. This is caused by sitting for a long time, which results in weakened glutes and abdominal muscles. Most people who have this also tend to suffer from injuries, obesity or neuromuscular diseases. 


Standing up straight 

The most crucial part of fixing one’s posture is mindfulness. You might pay attention to the behaviours that cause a bad posture and work towards avoiding them. If required, one can try changing their chair or optimising their workstation. 


Buying a new mattress that provides proper support to the spine is also advisable. Other measures can include:

  • Corrective stretches
  • Posture correctors
  • Wearing supportive footwear
  • Practising walking properly


Postural problems are commonplace in today’s day and age, but they can usually be countered by incorporating muscle strengthening exercises and stretches in one’s daily routine. If a good posture is maintained through adulthood, it can reduce the likelihood of having weak bones during old age.


Yours in self-care,

Adrian Wilk

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