Advice on Improving Your Posture (From Dr. Sajjad Iqbal, D.C.)
Good posture is the result of proper body alignment. Whether you’re standing or sitting, you must position your body correctly.
Keep your shoulders parallel to your hips. Hold your head straight, chin parallel to the floor, and ears aligned with your shoulders. Correct posture also means maintaining the spine’s three natural curves which are located at the neck, mid-back, and lower back.
Injury, stress, muscle weakness, footwear, and genetics contribute to body misalignment and impede good posture. The results of bad posture like rounded shoulders, arched lower back, forward head posture, loss of spine curvature—anything that takes the spine out of its neutral alignment—may cause pain.
Your body assumes the position you spend the most time in. Whether you sit or slump in front of a computer all day, or spend hours hunched over a tablet or phone, technology can negatively affect your posture.
In this article, you’ll get valuable chiropractic care tips on how to improve your posture, and learn how chiropractic adjustments can ease you into good posture without pain.
The Importance of Good Posture
Good posture can make you look taller, younger, and more confident. Best of all, it offers a wide range of health benefits.
Proper posture can help reduce your risk of lower back injury, lessen joint and ligament stress, and reduce neck and back tension. It can also improve digestion, increase lung capacity, boost energy, and get rid of headaches!
Tip 1: Keep Your Shoulders Back
Many of us lead a sedentary life, which causes upper back muscles to weaken. This can cause your shoulders to roll forward and your upper back to curve. Strengthening these underused rhomboid muscles will help keep your shoulders aligned and improve your posture.
The Handclasp Stretch is an easy exercise that you can do throughout the day to help keep those shoulders back!
1. Stand straight, arms at your sides.
2. Clasp your hands behind your back.
3. Pull your shoulders back; don’t push your neck forward.
4. Wait until you feel a deep stretch in the chest, then hold this position for 30 seconds.
Tip 2: Stretch Regularly
Bad posture happens gradually, without you even noticing it! Over time, your muscles can weaken, causing you to hunch forward. Regular stretching will ease the tension that leads to bad posture while strengthening the muscles, making it easier to sit up straight and stand tall!
Tip 3: Use Proper Lifting Techniques
Your chiropractor will confirm that most back injuries are the result of improper lifting techniques. Body alignment and posture are key components of proper lifting.
Get close to the object, and squat down, bending your knees and hips only. Never bend or twist your back. Maintain a neutral spine. Lift slowly by straightening your knees, and keep the load close, at the level of your waist. To set it down, squat using your knees and hips only.
Tip 4: Visit a Chiropractor
Chiropractors are professionals who specialize in spine health, and can fix your posture by finding the underlying cause. First, we check your history, then assess you for postural imbalances such as a tilted pelvis or uneven shoulders. A complete thorough examination will determine your chiropractic care needs or other treatment options.
Gentle chiropractic adjustments will increase joint movement and reduce tension in the surrounding muscles. Based on your assessment, chiropractors can also adjust your spine to encourage a wider range of motion for better mobility.
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Whether you want to improve your posture or relieve muscle, bone, and joint pain, chiropractic adjustments along with an active care program offers an evidence-based, individual-specific approach to Health, Wellness, and Performance for people of all ages.

