Posture is the position in which we hold our bodies while standing, sitting, or lying down. Healthy posture requires the correct balance of muscle activation against gravity. Our everyday movements and positions can result in poor postural habits and lead to pain and potentially permanent damage.
A healthy posture helps us stand, walk, sit and lie without straining our muscles or placing undue stress on our ligaments and joints. Good posture also helps our joints stay in healthy alignment positions, reducing the likelihood of ligamentous injury, allowing muscles to work more effectively and prevent pain from overuse syndromes.
How can chiropractic care help improve my posture?
As a chiropractor trained in postural analysis and movement patterns, I can help you develop and maintain a healthy and strong posture. Chiropractic adjustments and soft tissue techniques can help reduce the effects or poor posture and help you build strength in your postural muscles so you can learn to hold better positions when you are sitting, standing, or lying.

Best ergonomic postures when:

Sitting at your desk:
- Follow the 90-degree rule (knees, hips and elbows all at 90deg)
- Keep your feet flat on the floor or on a footstool
- Don’t cross your legs
- Relax your shoulders
- Have your screen at eye level
- Get up and move every hour at a minimum
Standing:
- Stand with most of your weight on the balls of your feet evenly distributed on both feet
- Your knees should be slightly bent
- Your feet should be approximately shoulder-width apart
- Stand straight and tall with your shoulders down and back
- To reset a straight position (not a leaning forward position) stand with your back to the wall and feel where straight is. Then move away from the wall and try to hold that position
- Shift your weight from heels to toes and from one foot to the other if you have to stand in one spot for an extended period of time
Lying in bed:

- Make sure your mattress is supportive (not too soft or sagging)
- Fit your pillow to the right size. On your back, it can be flat to keep your head in a neutral position. On your side, it will need to be higher to support your head in a neutral position. Ask your chiropractor to fit your pillow for a more accurate fit.
- The best positions to sleep are side and back. You may want to place a pillow between your knees on your side or under your knees on your back.
- Stomach sleeping overextends the lower back and causes the neck to be rotated all night.
Do you want help for back pain, neck pain or preventative spinal health care? As a chiropractor and nutritionist, I see patients daily that breakthrough aches and pains and reverse the signs of aging joints with chiropractic care. With help they can turn their life around to a happier, healthier version of themselves. If you are looking for assistance to get your health back on track and think I might be able to help you please reach out. I have free discovery calls for anyone who wants to know more about chiropractic care, and whether it might be a suitable treatment for their issues. Just click the link here to book a time and we can discuss if we are a good match to work together.
Yours in Health,
Dr. Anthea Holder
(Chiropractor and Functional Nutritional Therapy Practitioner)