The quality of your posture can impact your life in countless ways. If you have good posture, you will have a healthier appearance, perform better in sports and exercise, and feel more confident.
On the contrary, poor posture can lead to severe pain and chronic health conditions over time. Many people are aware that they have bad posture but aren’t sure how to correct it. Today, we will identify five common posture problems and teach you how to fix them.
1. Overpronation
Overpronation is when your heel’s outer edge hits the ground first, and then your foot rotates inward. This foot issue is problematic because it adds stress to the foot, calf muscles, and turns the knees. It can also lead to many foot problems.
How to Know if You Have Over-Pronated Feet
Here is a simple test to see if you have this problem. You should perform it without shoes.
- Place both hands about one inch away from each side of your foot
- Straighten your ankle so the space between your hand and ankle is equidistant
- Relax your ankle and foot
If you notice that your foot and ankle moved inward, you likely have over-pronated feet.
Correcting Over-Pronation
If your arches have fallen, you’ll likely need orthotics. If it is in the process of falling or weak, you may be able to strengthen your arches with some exercises. In either case, check with your doctor for a proper diagnosis and treatment plan.
2. Anterior Pelvic Tilt
Another common posture problem is the anterior pelvic tilt. This issue is caused by excessive sitting throughout the day without enough exercise and stretching.
If you have anterior pelvic tilt, the muscles in the front of your thighs and pelvis will feel tight. Meanwhile, your lower back will feel weak.
Of course, it can lead to more severe issues like pain in the back, knee, and hip. You may also develop forced hip and knee rotations that can lead to injury when walking or exercising.
Identifying Anterior Pelvic Tilt
If you have any of these symptoms, you likely wonder if anterior pelvic tilt is the root of your poor posture. By doing a simple test, you can find out.
Sit on the edge of a table. Make sure the table is sturdy
- Lie on your back and let your legs hang off the table at the knee
- Pull one of your legs in towards you, bending your leg until it touches your chest
If your resting leg touches the table in this position, your pelvis is correctly aligned. If you need to extend your resting leg or rotate your body to touch the table, it is likely due to a tilted pelvis.
Correcting Anterior Pelvic Tilt
One way to correct anterior pelvic tilt at home is by exercising and stretching. Look for stretches for your hip flexors and exercises that will strengthen your hamstrings, back, and glutes.
It is a good idea to look for the best chiropractor in your area since they can identify and solve posture problems.
3. Hunchback
If you sit at the computer often, you are at risk for developing a hunchback. This posture problem happens when the chest muscles contract and cause excessive curvature of the upper back. In turn, the muscles in the upper back weaken.
How to Know if You Have a Hunchback
An easy way to identify a hunchback is taking a photo of yourself standing sideways. If you discern that your upper back is curved more than 40 degrees, you have a hunchback posture.
Correcting a Hunchback
To correct this posture problem, you will need to stretch and massage your back. Foam rollers or massage balls are practical tools.
4. Forward Head
Like many types of posture problems, a forward head is caused by sitting at your computer for extended periods. It is hyperextension of the neck and leads to the shortening of the back and neck muscles.
If you have a forward head position, you will experience symptoms like headaches, neck pain, muscle tension in the neck and shoulders, mid-back pain, chest pain, and numbness in the arms and hands.
Identifying Forward Posture
It is essential to observe the position of your AC joint (a bony protrusion on the side of your shoulder) and examine if your earlobe is on top of this joint to identify this issue. If it extends in front of your AC joint, you have a forward head posture.
Correcting Forward Head Posture
It is vital to practice proper posture, especially when using a computer. Keep your head backward and eyes fixed straight ahead while looking at the screen. To do this, you may need to adjust your computer monitor or raise it higher so that you don’t have to bend your neck forward.
It is also beneficial to massage your upper back to relieve tension. To do this, use a foam roller or massage ball.
5. Rounded Shoulders
Like some of the previous issues, this issue is also caused by hunching over at the computer. The shoulders internally rotate forward, and the muscles in the upper back weaken. Rounded shoulders can cause pain in the neck and upper body.
How to Know if You Have Rounded Shoulders
One way to know if you have rounded shoulders is to hold a pencil in each hand. Place your arms at your sides comfortably. If the pencils are facing each other or rotate, you have internally rotated shoulders.
Correcting Rounded Shoulders
The solution for rounded shoulders is relieving the tension with massage and foam rolling and stretching. It is crucial to strengthen your upper back muscles.
Avoid Common Posture Problems
Whether you have any of these common posture problems or not, you should take steps to improve your posture. Be mindful of how you are standing or sitting throughout the day, get plenty of exercise, wear comfortable shoes, adjust your computer to a comfortable height, and work on correcting posture problems before they worsen. With a little practice and planning, you can improve your posture and your overall health.
Are you looking for more tips that can improve your quality of life? If so, check out more of our informative content!