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Optimal Standing Posture

back pain

You are meant to have a curve in your lower back in standing but it is not meant to be pronounced. Standing up completely rigidly straight is not ideal.

Optimal standing posture involves a gentle contraction of your core muscles including gently hollowing your lower abdominals, drawing up your pelvic floor & gently squeezing your buttocks together to attain a neutral spine. Your knees should be just slightly bent. Gently tuck your chin in so your head is on top of your neck & gently bring your shoulders down & back.

Stand against the wall & see if you can look straight ahead. From the side view look at where your centre of gravity line falls. It should be down through the middle. The first step is learning where you should be.

Correct posture may feel weird to start with especially if you are not used to it, but over time should become an easy habit of being in a good position for more time than you are in a bad position. Good posture is not rigid or static.

Try shifting the weight through your feet either to the balls of your feet or to take more weight on your heels. Choosing good footwear is important as your standing position can be affected by your feet. Note the difference a high heel or a flat shoe makes to the position of your low back.

To avoid hanging on your hips with a thoracic lean: Try putting one foot up on a step & later swap to the other so you make slight changes to how horizontal your pelvis is.

Are you even able to get to a good standing posture? Stiff ankles or increased pronation can affect the position of your knees, hips & back. Stiffness of the upper back & neck may prevent you from being able to get your head above your neck. Tight hip flexors may be making your buttock muscles weaker contributing to hip stiffness & low back pain associated with an increased curve. If you have pronated feet you may need to consult the Podiatrist for footwear advice or for prescription of orthotics.

If you have specific factors limiting your ability to attain a good standing posture you may need to have the physiotherapist assist in addressing these areas for example helping you get rid of ankle stiffness or upper back stiffness or teaching you how to activate your core muscles. 

Make a time today here or call 07 35116352.