Chiropractors have a keen interest in taking care of your posture. You might say that chiropractors have your back! And this is especially true for a range of spinal and musculoskeletal issues.
Just think of things like back pain, neck pain, and headaches. Chiropractic care is generally effective in treating these conditions. The one thing that these conditions have in common usually relates to your posture. Bad postures may put increased pressure on your lower back and cause lower back injury. Poor posture may also weaken some of your key muscles, like your abs or your hip flexors, which results in ‘locking in’ poor postures.
For example, forward head posture. Forward head posture is a condition where the head protrudes in front of the body's vertical line, causing strain on the neck and shoulders. It often results from poor posture, prolonged computer use, and can lead to discomfort and musculoskeletal issues.
So there's a range of issues around your posture that chiropractors may be able to help with. Let's take a look at specifically how a chiropractic treatment may help you to better your posture.
First, what are some common bad postures?
Common bad postures can lead to various musculoskeletal issues and discomfort. Here are some prevalent examples:
Slouching
This is an obvious posture to spot, and it involves hunched shoulders and a rounded back while sitting or standing. The slouching posture can lead to back pain, neck strain, and poor spinal alignment.
Crossed legs while sitting
Sitting with one leg crossed over the other, while might sound innocent enough, is not good for your posture and in keeping your alignment natural and neutral. Sitting cross legged may lead to hip misalignment, lower back pain, and reduced blood circulation in the legs.
Rounded shoulders
This is where your shoulders are rolled forward, often due to poor ergonomics or prolonged computer use. Rounder shoulders may lead to upper back and neck pain, and may cause muscle imbalances.
Anterior pelvic tilt
The pelvis tilts forward, creating an exaggerated curve in the lower back. Anterior pelvic tilt may cause lower back pain and tightness in the hip flexors.
Leaning on one leg
This is where you stand with more weight on one leg than the other. This may lead to hip and lower back pain due to uneven weight distribution.
Text neck
The neck is bent forward and down for prolonged periods, commonly seen in people who frequently use smartphones or tablets. Text neck may lead to neck pain, upper back pain, and can contribute to early onset of cervical spine degeneration.
Poor desk posture
Sitting at a desk with the back not supported, the monitor too high or low, and the keyboard and mouse positioned improperly, may cause a range of desk related posture issues.
Poor desk posture may result in back, neck, and shoulder pain, and can lead to repetitive strain injuries.
Incorrect lifting posture
If you think its too heavy, it probably is. Bending at the waist instead of the knees when lifting heavy objects often increases the risk of lower back injuries, such as herniated discs or muscle strains.
Sleeping in poor positions
Yes, even your sleeping posture may be causing issues. Sleeping on the stomach or in positions that do not support the natural curves of the spine may cause back and neck pain, and lead to poor spinal alignment over time.
Chiropractic adjustments for posture
When it comes to chiropractic adjustments, they are usually a key step in correcting misalignments along the spine. The chiropractic adjustment involves a controlled force applied to a specific joint, or a stuck joint, usually along the spine. However, it may also be targeted to the hip joints, arms or legs, or the shoulders.
The aim is to restore proper alignment, helping to improve your mobility. It also takes pressure off the nervous system. By addressing these stuck areas, you might benefit from a reduction in abnormal curvature, bad posture, or misalignments that have developed over time. Focusing on problematic areas may lead to improvements not only in those areas but also in connected areas, as biomechanics, functionality, and flexibility improve.
Soft tissue therapy for posture
Now for muscular issues, soft tissues therapy is often used. This can help to improve bad posture symptoms. Soft tissue therapy includes techniques such as massage, deep tissue therapy, or trigger point therapy. These therapies aim to relieve muscle tension, undo tight knots, improve fascia, and enhance flexibility. By addressing tight muscles and fascia, they can help maintain a more balanced posture.
Ergonomic advise
Ergonomics when you work, especially if you work behind a computer or sit down in an office, is especially important to consider. If you spend the majority of your day sitting down, this may be compounded by your commute to work - whether it's driving, or catching a bus or a train - meaning you are leading a sedentary lifestyle. The setup of your office workspace is key in ensuring better posture habits and more movement throughout the day.
Chiropractors can advise on the height and type of your chair, ensuring it offers lumbar support. They can guide you on desk setup, mouse placement, and whether to sit or stand throughout the day. They may also recommend a sit-stand desk and proper screen height to prevent you from looking down. When not set up correctly, these factors can stress your spine and muscles.
Lifestyle advise
And alongside this ergonomic advice, chiropractors may also offer you more holistic and more broad lifestyle advice. Do you stretch every day? Do you exercise?
Chiropractors may recommend exercises and stretches that you can do at home. This may help to take pressure off your low back while strengthening the core muscles, the hip flexors, or other muscles that may be weak. By having good strong muscles, and good core movement, this is an important step in maintaining good posture. It also helps out with staying physically active and fit, all the while supporting the spine.
Orthotics
Orthotic devices may be recommended by chiropractors to give you a boost. Things such as shoe inserts, heel support, arch support and more may help to correct foot positioning. Proper foot alignment can significantly affect overall posture, as misalignments in the feet can lead to compensatory changes in the spine and other joints.
Key points
Chiropractic adjustments are key in correcting misalignments along the spine.
Common bad postures include slouching, crossed legs, rounded shoulders, anterior pelvic tilt, leaning on one leg, text neck, poor desk posture, incorrect lifting posture, and sleeping in poor positions.
Overall, chiropractic care may help patients improve their posture, leading to better mobility, reduced pain, and overall well-being.
Author: Dr Kirsten Strudwick (Chiropractor) is a Doctor of Chiropractic with 15+ years of experience in Marrickville, Sydney, and runs Marrickville Chiropractic Care. Holding a BSc and M.Chiro from Macquarie University, her practice focuses on holistic, patient-centred care. Kirsten has a clinical interest in a range of areas including women’s health, paediatric care, and pregnancy-related treatments.