Which Postures Cause Pain and How to Correct Them

Good Posture

• Static: how your body is held when you are not moving, such as while sleeping, standing, or sitting.
• Dynamic: how you hold your body in motion, while walking, running, bending, or performing other actions.

• Bad habits: such as slouching or standing incorrectly.
• Poor muscle flexibility: which reduce the range of motion and limit how far a joint can move.
• Weak muscles: which increase the risk of falls, tilt the body forward, and cause imbalance and frequent pain.

When you're sitting

Incorrect Posture

• Head bent forward, with the chin pointing toward the chest.
• Elbows lifted away from the body.
• Slouched back: viewed from the side, the body forms a C shape (head, spine, and legs) because the back is not supported against the chair or backrest.
• Raised shoulders: which overload the trapezius muscles in the middle and upper back.
• Crossed legs.

Correct Posture

• Both feet should rest flat on the floor.
• Rest your elbows to relax your trapezius muscles.
• Keep your head straight, aligning the cervical and thoracic spine. Do not tilt your head forward or backward.
• Your knees and hips should be bent at a 90° angle, with the torso upright.
• Use a pillow behind your back to support your vertebrae and help you maintain an upright posture more easily.
• If you are reading, the book, computer, or phone should be at eye level. This advice also applies when watching television.

When you are standing still

Incorrect Posture

Correct Posture

• Your weight should be shifted toward the balls of your feet or distributed evenly across the entire sole of each foot.
• Avoid pushing the abdominal area forward.
• Keep your head upright.
• Hold your shoulders slightly back.
• Always wear comfortable shoes.
• If height is an issue, use chairs, stools, or drawers to adjust to the correct position.

When You Sleep

Correct Posture

• On your back: If your lower back feels uncomfortable, place a pillow under your knees and calves.
• On your stomach: If your lower back is uncomfortable, place a pillow under your abdomen to raise it and prevent the reduction of lumbar lordosis (the inward curve of the lower back). Avoid using a pillow under your head when sleeping on your stomach.
• On your side: Place a pillow between your knees so the top leg does not put too much pressure on the bottom leg. Use another pillow for your shoulder, neck, and head. It should not be too high or too low, otherwise your cervical spine will not align with the rest of your vertebrae.

When You Bend Down

Incorrect Posture

• Knees extended.
• Hips flexed, with the torso leaning forward. This overloads the lumbar spine, and as you straighten up, it places even more strain on your back, resulting in increased pain.
• Cervical spine flexed, with the chin pulled toward the chest.
• Feet together.

Correct Posture

• Bend your knees and hips, mimicking a squat.
• Keep your back straight.
• Do not flex your neck. The cervical spine should remain upright while you lower your gaze toward the point or object in question.
• Stand with your feet apart.