Poor Posture in Adults
Archived Q&A and Reviews
My posture is terrible!
April 2014
My posture is terrible. My upper back has become rounded and I'm having trouble maintaining a straight back. I think that I need some body work or special exercise program. Has anyone had success with straightening out their posture? My mom lost 6 inches in height with poor posture in her 70's and I'm afraid I'm going to be in the same situation. Thank you in advance! Slouching
Pilates can help your posture. It's not a quick fix...you got that way from years of poor posture and movement and will take time to re-train your muscles but it can happen and that's probably your best bet, in my opinion. Pilates will teach you to be strong in your core (weak core...one of the reasons we have bad posture) and move in a more efficient way. June Kamerling, junek
Talk to your doctor, get a referral to a Physical Therapist. I've seen an amazing transformation in my own posture from my PT, unlike every before, and now I have the core strength and stretching tools to keep it up. almost straight
Yoga! Yoga! Yoga! You have poor posture because your back muscles are weak, your chest muscles are tight, or both. Yoga can remedy both of these. Your spine is likely misaligned because weak muscles are not holding them in place like strong muscles would be. Chiropractic work would speed up the process realigning the vertibrae but they won't stay in place unless your back muscles are toned. The other thing about yoga is that as you practice, you become more aware of your posture and hold yourself upright more naturally. You can practice at home for free or cheap by streaming classes over websites like www.doyogawithme.com , www.liveexercise.com , or www.gaiam.com . But because yoga can cause injury if done incorrectly, I highly recommend doing a class every few weeks with a live teacher who can offer corrections or modifications as necessary. There is also a free class at Jack London Square Farmers Market on Sunday mornings at 9:30AM. It is all levels so you don't have to feel intimidated. You will find that yoga also leads to improved mood, energy level and less pain. Not to mention a fit body! Yoga changed my life! I used to slump too
I have been practicing yoga consistently now for the past year and a half and I feel it has made quite a difference with my posture. There was no precipitous change, but over time I have noticed subtle shifts in how I hold my torso, and especially how I am just generally aware of how I hold my body much more of the time. I am not by any means a die-hard. Generally I go to a class every other Saturday morning. One thing that has really helped, despite this relaxed schedule, is choosing small classes with a consistent instructor, who now knows me and my body. I have been practicing with Cynthea Denise. If you are in the Oakland Area, you may want to check her out. I am sure there are a lot of other instructors that would be wonderful to work with as well. Good luck! Sarah
A yoga class that incorporates pilates and/or core strengthening (like power yoga) should help tremendously. There are no shortages of yoga places in Berkeley, but finding one that suits you may take a lot of sampling. -- Core Yogi
In the 26 years that I've been teaching the Alexander Technique, I've seen many, many people successfully transform their posture. The Alexander Technique is an intelligent way to change unconscious habits of slumping, collapsing, and unnecessary tension. People are pleasantly surprised to find that they really can make lasting changes in the way they sit, stand and move! For more information, go to the American Society for the Alexander Technique (AmSAT) website: http://www.amsatonline.org/ Laura
My poor posture has gotten worse - help!
Nov 2013
My poor posture has just gotten worse through the years. Improving it is on my resolutions list every year, but never happens. Can anyone share what has worked for them? Pilates? Feldenkrais? Etc. Etc? I am looking for something that I can actually make happen as a busy working mom, and if it helps me get into shape, even better! Thanks for all advice!
Rather than assuming you're just not carrying yourself well, it might be a good idea to get your spine checked. A chiropractor is a doctor who can assess spinal integrity. The woman I see can tell if you're in alignment just be looking at you. However she also has a number of non-invasive tools, and then various processes to assist with getting your spine into proper alignment. I've seen more than one chiropractor over the years, with excellent results. There are many in the area and I'm sure you can ask for names in the Recommendations newsletter. Happy spine
Poor posture can mean many things. Do you have pain or do you dislike your appearance and suspect that your posture is to blame? To help you answer that question, learn about how you move your skeleton. For that, I recommend Feldenkrais or the Anat Baniel Method. This work is the foundation that helps you safely enjoy other activities, even walking. You will learn about your posture and about yourself. You have several practitioners to choose from in the Bay area. Check out their websites or you can contact me. pam
Try Dailey Method, they are all about posture, strength, length and toning...lots of work on alignment. They have classes throughout the day, starting at 6am and ending about 7pm...I slip in when I can, esp if I am lucky enough to work from home. Been going about a year...and love it!
The one best thing I've found to help my posture has been a yoga dvd called Total Yoga. I don't know what it is about that dvd that does the trick, but I have gorgeous posture without trying and straining and reminding myself - I notice I am beautifully aligned without effort. And the effect seems to last about 3 days. It's a cheap and easy fix (I originally found the vhs tape years ago at a thrift store and liked it, and got the dvd awhile ago. It's inexpensive and on Amazon, etc). I dont do the headstand because that didnt work for my neck, but otherwise I think the exercises do a great job at aligning the body. yoga for the win
I have found Feldenkrais work with Josh Wyatt very helpful for posture. I went to him for upper back pain, which was worsened by my poor posture. I found that his work directly eased my back pain and helped me to improve my posture, which also reduced my pain. I appreciate his competence as a body worker, as well as his warm and supportive style. His contact information is: Website: http://www.joshwyatt.com/ Sally R
People have recommended Feldenkrais, but I don't see that it really addresses posture in a significant way. The way to go is Alexander Technique. It directly addresses how we carry ourselves and teaches the student to get rid of old postural habits that are hampering range-of-motion, causing pain, limiting activity etc. My Alexander teacher is Tara Sullivan, in Berkeley. She is excellent. Learning the technique has eliminated neck immobility that I'd had for 10+ years, and has eliminated back, hip and knee pain that I'd had for 8+years. Her contact info: http://tara-sullivan.com/ JC in Berkeley
For posture help, I have read a great book that has helped me to have better posture. It's called something like The New Rules of posture by Mary Bond. I like it because it gives a lot of information about how to hold your body while standing, sitting, and while being active. It also has a variety of exercises to do, with an emphasis on body awareness. I checked it out from the Berkeley public library after I saw a copy of it at a friend's house and she recommended it to me. Susan
No one has yet responded that an excellent chiropractor may also help, in addition to the other good suggestions you've received (e.g., Feldenkrais, which I have also done). My mother was always asking me throughout my teenage years to stand up straight. At the age of 35, I was treated by an amazing chiropractor in Boston using a series of very gentle techniques. After several sessions, I was measuring 3/4'' taller at my MD's office and was simply and easily standing up straight. When something goes out of whack (e.g., I trip and fall), I notice it is an effort again to stand up straight with good posture. But after chiropractic corrections, I just natually stand up straight again, no effort or consciousness required. I used to try to fly to Boston every few years to get this special chiropractic care, but now I can go to Dr. Maya Bose in Corte Madera, who moved from Boston several years ago; she is more than worth the 20-30 minute drive from Berkeley. kb
How to Improve My Posture
Nov 2010
I am looking for advice on how to improve my posture. I am thirty five, have three small kids, and terrible posture. I take one yoga class per week and don't really have time for more classes these days. Is there any at- home activity or apparatus that you use that may help me? I know it is mainly a matter of remembering to sit/stand up straight, but I can't seem to remember most of the time. Do you have any tips for helping me to remember? Thanks for your help! Slumpy Hunchy
The way to improve posture is twofold: exercises that promote abdominals and back and hip extensors and 2.regular 1-2 minute breaks in the sedentary day that facilitate trunk extension. Try to Google search or you tube these topics. For memory cues, try small and colorful paper dots on the telephone, refrigerator, tooth brush and computer monitor. Bob
Hi there, I went to Physio Associates in Berkeley and they gave me some exercises to do to strengthen my back muscles. This makes it easier to stand up straight (although there was a week or so of soreness and pain). After that, it a matter of maintaining and remembering to sit and stand straight. I used elastic bands in a door way and a foam roller (which I highly recommend). I think if you saw a p. therapist one time (or did some research on the web) you would have the resources to do it on your own. If you want, I could scan my exercises for you, just let me know.
The best way to improve your posture is to take the stress patterns out of your central nervous system. I know this from personal experience under the care of Dr. Liz Dobbins, DC of Shine Chiropractic. She specializes in Network Care a gentle form of chiropractic medicine. No twisting, cracking or popping. Light touches along the spine release stress patterns that store tension. Once this is relieved, the spine naturally aligns. This will not only improve your posture but will add grace and ease into other areas of your life. She is located on Piedmont Avenue and her office number is 510-428-9880. Believe me, you will be glad you gave it a try. Good luck! chanendoah
Practice the yoga pose called Mountain Pose. Do it as much as possible - while standing in line at the supermarket, while talking on the phone, while waiting for the teakettle to boil, etc. Also stretch your arms up, up, up several times a day -- pull up your upper torso off your stomach. Move the back of your shoulder blades down your back. Pull your navel gently toward your spine. Think of a balloon tied to the back of the top of your head. Most of all, cultivate awareness. Check your posture in mirrors often. Works for me!
There's a woman, Esther Gokhale, who studied peoples' posture around the world, especially in areas where people almost never complain of back pain. Here's an article about her and her web page. You may want to get her book on human posture. http://bit.ly/nTnwq and http://wellstackedback.com/products/products.html# She also teaches classes and consults with people in Palo Alto (and elsewhere?). Andi
My posture improved significantly with an exercise program that included lots of abdominal work. Might want to try sit ups of all sorts (crunches etc) and see if that helps. anon
I have found at home exercises to greatly improve my posture. We use the Wii Fit program for daily exercise; it focuses a lot on balance and the exercises (yoga and strength-building) helped improve my flexibility and posture. Particularly those exercises that build up the lower body and the abdominal muscles. Erin
In addition to all the good advice about exercise, chiropractic, yoga, etc. I thought I'd throw in something different. I just received a gift that might be useful to you: it's a wide elastic band that's made to gently hold back your shoulders. I told a friend that i found myself leaning forward all the time to read the computer screen at work, and she gave me this ''orthopedic accessory'' that slips over my arms and can be worn over or under clothes. I find it does encourage me to sit up straight and walk with my shoulders back... so you might find it a useful support for whatever other structural work you do. Check out www.myposturepretty.com; i see it's a women-owned local company. (When i was 13 and the tallest person in my class, my aunt made me walk up and down stairs with books on my head. Decades later, i still need reminding now and then...) wish i was even taller now
Hello, Have your MD give you a referral to Physical Therapy. From what you are describing, you may only need a few sessions. The first one will be an evaluation of your posture, strength, flexibility, body mechanics, etc. Usually PTs will give you an initial set of exercises tailored towards any deficits in strength, flexibility, etc and then progress them as needed. Also ask for help in body mechanics as you may be doing ''little'' things throughout the day that contribute to your symptoms and exacerbate your ''bad'' posture. I am biased since I am a PT, but for what you describe, I would not recommend chiropractic. PT's are specifically trained in exercise prescription. Berkeley PT