4 Types of Wrong Postures and How to Correct Each One

Maintaining good posture not only ensures stability and body control, but can even improve our overall appearance. In addition, the correct posture influences the work developed by our internal organs and the nervous system. However, most people tend to ignore back discomfort until signs of more serious ailments appear.

The editorial team of awesome.club decided to investigate how a sedentary lifestyle affects our posture and also how it is possible to improve it. And as it could not be otherwise, we are ready to reveal everything to you. At the end of the post, a bonus gives you the chance to do three quick tests to check how far your posture is.

To determine if you have a leaning-back posture, start by paying attention to your pelvis. It tends to be projected forward relative to the neutral position. Also, you may notice excessive curvature in your upper back. Your hamstrings are likely strained, causing an imbalance in other parts of the body because of the need to compensate for the incorrect position.

Why is this harmful?

Wrong posture causes body weight to be distributed unevenly, causing joint stiffness over time. Excessive tension strains the ligaments, which compromises the stability of the spine.

Correct muscle imbalance. While it’s best to see a doctor who will develop a specific exercise plan for you, you can also try doing some exercises at home. Yoga poses such as warrior poses and lunge stretches are helpful in activating hip flexors that may be tight, one of the possible reasons for the problem. Among the reasons that cause the leaning back posture are the weakness of the glutes and quadriceps. Therefore, you must bet on the right exercises to work these muscles. A good alternative to this is the so-called half squat. Control your posture. Try to use all your muscles when standing.

Hyperlordosis is characterized by excessive backward bending of the lower back. The stomach is pushed forward, while the glutes are excessively projected back. When viewed in profile, the body resembles the shape of the letter “C”.

Why is this harmful?

This improper posture can lead to movement restrictions and muscle stiffness. In some cases, hyperlordosis can be the reason behind lower back pain and deviation of spinal discs, it can affect the sciatic nerve and cause a tingling and numb sensation in the legs.

Strengthen the muscles in the center of the body, the so-called core. Bet on different types of abdominal planks, perform hip exercises, squats and leg raises. Obesity is often one of the reasons for hyperlordosis, as being overweight puts extra pressure on the lower back. If this is the case for you, losing a little weight will certainly contribute positively to correcting your posture.

Kyphosis causes an excessive curvature of the upper back, characterized by the appearance of a hump in the column. The condition can occur when a person spends a lot of time bent over, when sitting, for example, causing the head to protrude forward.

Why is this harmful to you?

In the long run, kyphosis can cause back pain and muscle tension. In some cases, the condition can lead to respiratory and digestive problems, making it difficult to perform daily tasks.

The key to success is maintaining an exercise routine. A healthcare professional suggests that you try this set of practices to improve the condition of your back. Also try to adopt relaxation techniques. For this you will need a massage ball. Practice allows you to apply pressure to a certain extent in order to relieve tension and achieve greater range of motion.

Forward head posture has become increasingly common with the widespread use of digital devices such as laptops and smartphones. In this case, the head is forced forward, positioning itself in a misaligned way in relation to the shoulders, when ideally it should be directly above them. This posture causes excessive tension in the muscles of the neck and spine, accelerating the degenerative process.

Why is it harmful to you?

The position causes discomfort and tension in the neck muscles, a very common cause of headaches. In addition, it can result in tension and pain in the middle of the back, discomfort in the chest area and uncomfortable sensations in the arms.

How can you solve the problem:

Invest in an orthopedic mattress firm enough that you can keep your neck in a neutral position, avoiding forward projection. Adjust your desktop so that your computer screen is in line with your eyes. That way, you can keep your head on a support while working. Tone and stretch your neck and upper back muscles to relieve tension and make it easier for you to adopt correct posture.

To find out if your posture is good, take the following tests:

Lean against a wall with the back of your head, elbows and wrists. The spine should remain straight, pressed against the wall. The feet need to be firmly on the floor, about 15 centimeters from the wall. Raise your arms so that they are parallel to the floor, and bend your elbows. Arms, shoulders and wrists should be in contact with the wall at the same time. Then, try rotate your arms up at the elbows. You should keep your fists touching the wall during the movement. If you can’t touch the wall without arching your back and without losing contact with one of the parts (head, shoulders, elbows, wrists and lower back), then you certainly have a posture problem. Stand in the starting position from the previous test, but place your feet closer to the wall (about two inches apart). Keep your shoulder blades against the wall. Check the distance between your lower back and the wall. If you can get your hand in the space between them, you’re probably all right. But if the space is larger, it could be a sign of hyperlordosis. Check the way your hands feel when relaxed, in those moments when you’re just standing with your body straight. If your palms are parallel, your posture is correct. But if both hands are facing the front of the thighs, it could be a sign of an imbalance.

How do you take care of your posture? Do you know other ways to keep your spine healthy? Comment!