Common Posture Problems and How to Fix Them

Posted on June 24th, 2015 by Orthopaedic Specialty Group

Did a parent ever scold you when you were a child for not sitting up straight? Well, it turns out that they were on to something. In addition to emitting positive body language, maintaining good posture also provides a wealth of benefits for your body including prevention of back pain and reduced wear-and-tear of your joints.

Despite the importance of good posture, millions of Americans still struggle with it, whether they are sitting down or standing up. Here are three of the most common posture problems and some ways you can fix them.

Problem 1: Over-Pronated Feet

The Problem: Characterized by the outward-turning of the feet, this postural problem can weaken the arch of your foot, tighten your calf muscles, and cause internal rotation of the knees.

The Solution: One solution for over-pronated feet is orthotics, which are custom-fitted foot supports designed to correct biomechanical inefficiencies. You can also do exercises to strengthen the calves and toes, such as calf raises and toe curls.

Problem 2: Anterior Pelvic Tilt

The Problem: The forward tilting of the hips is often associated with tight hip flexors, which is usually caused by sitting at a desk for long periods of time without stretching. Over the long term, this can lead to weak hips and hamstrings, as well as lower back pain.

The Solution: Stretching the hip flexors, as well as strengthening the glutes, hamstrings and core can help fix this problem.

Problem 3: Hunchback

The Problem: If you work a desk job, there are probably times during the day where you find yourself hunched over your keyboard. When the upper back is excessively curved, a condition known as kyphosis, you put yourself at risk for neck and back pain.

The Solution: Hunchback can often be fixed by stretching your chest and strengthening your upper back. The doorway stretch, face pulls, and seated rows can all help fix this posture problem.

Years and years of poor posture can eventually lead to significant pain in the neck, back, and knees. If any of your joints or bones are bothering you, help is just a phone call away at Orthopaedic Specialty Group. As southern Connecticut’s largest orthopedic practice, we are equipped with state-of-the-art facilities and a team of doctors dedicated to getting you healthy. Visit our website for more information or call us at (203) 337-2600 to schedule an appointment.