How to (Permanently) Fix Bad Posture

​Rounded shoulders, nagging headaches, constant lower back pain... sound familiar? All these symptoms are running rampant in today’s society, due to so many people living a sedentary lifestyle and spending most of their day sitting at desks or looking at smartphones.

​However, bad posture is correctable - and this is lucky, because with time it can lead to much more serious medical issues. For every inch the head moves forward, an additional 10 pounds of weight is straining the neck (in addition to an already 12 pound skull). This can eventually deform the spine, reduce the amount of air the lungs can hold, and even increase mortality rate. Intervertebral discs are also compressed in a dangerous way, which can lead to back pain and nerve damage.

Unfortunately, the fix isn’t as simple as daily stretching. While releasing chronically tight muscles is definitely beneficial, it will only provide temporary relief. Since the opposing muscles usually don’t have the strength to maintain this improved positioning, the body gradually contorts back into having rounded shoulders, forward head, and curved spine - and the aches and pains continue. 

Therefore, to reach a more permanent solution, it’s equally important to also be strengthening these opposing muscle groups with carefully selected corrective exercises. When this is done, it’s much easier to keep your body aligned throughout the day.

Below are some examples of both stretches and exercises that are effective in correcting rounded shoulders and forward head posture (commonly known as “Upper Crossed Syndrome”), as well as lower back pain, knee pain and tight hips (commonly caused by “Lower Crossed Syndrome”). Both of these syndromes are extremely prevalent in people who sit at a desk all day!

Note that, for best results, frequency is key. Try to perform the stretches every day if you can, and the resistance exercises at least 3 times a week. If you don’t have access to a gym, most of the exercises can be done at home with resistance bands (at least when you’re just starting out - it’s highly recommended to begin adding weights once they become too easy).

Read More