8 Most Common Postural Problems And How To Fix Them? Proven Science-Based

Nowadays, many people around the world are experiencing postural issues that can lead to discomfort, pain, and other complications. On Rambodfit, we will explore postural problems and how to fix them using scientific-based resources.

Before we talk about postural problems and how to fix them, we should know their causes and get familiar with the anatomy and biomechanics of different muscles in the body. The more you know about these the better you can fix these issues in your postures.

However, remember to consult with a doctor or an expert in corrective exercise before you start doing the exercises yourself because doing them alone may worsen your posture. Also, try not to become sensitive to your posture! There are people who are ok but they think they have a problem.

Postural Problems And How To Fix Them, Perfect Body!

There is no such thing as a “perfect” posture or a perfect body, however, good posture helps you have a balance and good looking style and better muscle function.

Bad posture can be caused by some bad habits during the day that you don’t even think about them anymore. For example, slouching when you are watching TV or putting the backpack on one shoulder and …

You can somehow learn postural problems and how to fix them by doing some yoga and mobility exercises.

Bad postures can lead to:

• Pain in the neck, back, and head
• Increase chance of injury during physical activities
• Muscle and joint sprain

8 Common Postural Issues And The Corrections

Except for some bad habits that can cause postural issues, other reasons can cause this problem like being overweight, wearing improper shoes or high heels. Also, some people are born with scoliosis which can affect the posture from childhood.

Here we inform you about 10 common postural problems and how to fix them. By adding these exercises to your daily routine you may be able to improve your posture after a while.

1. Forward Head Or Nerd Neck

Forward head happens when the head is imposed forward to the shoulders. Often caused by prolonged use of computers, phones, and reading while slouching.

This posture places stress on C1 to C7 and the upper trapezius muscles which can lead to neck and shoulder pain. It is more common in children nowadays!

A study of healthy college students in Pubmed found that a forward head posture decreases the lower thorax (mid-spine) mobility, leading to decreased respiratory function.

Corrections:

• Chin Tucks: Gently retract your chin toward your neck. 10 sets and holding each set for 5 seconds.
• Strengthen Upper Back: Do rows and face pulls to target rhomboids and trapezius.
• Chest Stretches: stand in the doorway, place your forearms on the frame, and gently lean forward to stretch the chest muscle.

2. Rounded Shoulders Or Mom Posture

This posture occurs when the chest muscles are too tight and the upper back muscles are weak. Rounded shoulders are more common with desk workers and those with sedentary lifestyles.

Corrections:

• Chest Stretches: stand in the doorway, place your forearms on the frame, and gently lean forward to stretch the chest muscle.
• Postural Awareness: Practice standing and sitting with your shoulders rolled back and down.
• Scapular Retraction Exercises: perform rows and reverse flyes to strengthen the upper back muscles.

3. Kyphosis Or Hunched Back

Kyphosis involves an exaggerated rounding of the upper back, leading to a hunched appearance. It often results from chronic poor posture or conditions like osteoporosis.

Prolonged slouching, weak thoracic extensor muscles, and spinal deformities or degeneration can be the causes of postural problems and how to fix them is necessary.

Corrections:

• Thoracic Extensions: Lie on a foam roller placed horizontally under your upper back. Gently arch backward, extending your thoracic spine.
• Strengthening Exercises: Perform exercises like seated rows and reverse flys to strengthen the thoracic extensors.
• Posture Training: Engage in activities like yoga or Pilates to enhance core strength and spinal alignment.

4. Lordosis Or Sway Back

Lordosis is characterized by an exaggerated inward curve of the lower back, often accompanied by anterior pelvic tilt. It places excess stress on the lumbar spine and can cause lower back pain.

Weak core and glutes, tight hip flexors, and lower back muscles are key factors to cause lordosis.

Corrections:

• Core Strengthening: Perform planks, dead bugs, and bird dogs to strengthen the abdominal muscles, reducing strain on the lumbar spine.
• Stretch Hip Flexors: Kneel on one knee, keeping your back straight, and lean forward to stretch the hip flexors. Hold for 20-30 seconds on each side.
• Strengthen Glutes: Incorporate bridges, hip thrusts, and squats to counteract anterior pelvic tilt.

5. Anterior Pelvic Tilt ( APT)

APT occurs when the pelvis tilts forward, creating an exaggerated arch in the lower back and causing the abdomen to protrude. Prolonged sitting, weak glutes and hamstrings, and tight hip flexors can be the reasons for postural problems and how to fix them is a priority.

Corrections:

• Glute Strengthening: Perform exercises like clamshells, lateral band walks, and Romanian deadlifts to activate the glutes.
• Hamstring Stretching: Sit on the ground with one leg extended, reach for your toes, and hold for 20-30 seconds.
• Pelvic Tilt Exercises: Lie on your back, flatten your lower back against the floor by engaging your core, and hold for 5 seconds.

6. Scoliosis, Challenging

Scoliosis involves a lateral curvature of the spine, which can cause uneven shoulders and hips, back pain, and difficulty with movement. Congenital spine deformities, neuromuscular conditions, and poor posture during growth years can lead to postural problems and how to fix them should be done in the early stage.

Corrections:

• Physical Therapy: A tailored exercise program focusing on stretching and strengthening can address muscle imbalances.
• Yoga Poses: Poses like triangle pose and cat-cow can help improve spinal flexibility and alignment.
• Bracing: For moderate scoliosis, a brace can prevent further curvature. Severe cases may require surgical intervention.

7. Flat Back Posture

Flat back posture occurs when the natural lumbar curve is lost, causing the back to appear flat. It can lead to stiffness, pain, and difficulty standing for extended periods. Weak back extensor muscles, tight hamstrings and glutes, and prolonged sitting or slouching are the causes of flat back posture.

Corrections:

• Strengthen Back Extensors: Perform exercises like supermans and good mornings to target the lower back muscles.
• Hip Flexor Stretching: Stretch tight hip flexors to restore the natural curvature of the spine.
• Postural Awareness: Practice standing with a slight arch in your lower back while engaging your core.

8. Uneven Shoulders

Uneven shoulders occur when one shoulder is higher than the other, often due to muscle imbalances or spinal conditions like scoliosis. Muscle imbalances between the left and right sides, carrying heavy bags on one side, and spinal misalignment are key factors for postural problems and how to fix them should be done before it worsen.

Corrections:

• Strengthen the Weaker Side: Use unilateral exercises like single-arm dumbbell rows to target the weaker side.
• Postural Awareness: Be mindful of shoulder positioning during daily activities.
• Stretching Tight Muscles: Stretch the upper traps on the elevated side by tilting your head away and holding for 20-30 seconds.

Conclusion

Correcting posture is a long-term commitment that requires consistent effort and mindful adjustments. Incorporating targeted exercises, ergonomic adjustments, and regular stretching can make a significant difference. Consulting a physical therapist or corrective exercise specialist is always beneficial for personalized guidance.

Good posture isn’t just about looking good, it’s essential for reducing pain, improving mobility, and enhancing overall well-being! Knowing postural problems and how to fix them is critical and can affect every aspect of your lifestyle.

For more corrective exercises tips check the links below:

• 7 Best mobility exercises that prevent injuries
• 6 Powerful Targeted Corrective Exercises For Desk Workers

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