Common Postural Problems We See—and How to Fix Them
At Spectrum Health Co, we treat a wide range of musculoskeletal issues, and many of them stem from postural problems. Whether it’s from sitting for long periods, poor ergonomic setups, or repetitive movement patterns, poor posture can lead to pain, stiffness, and long-term damage.
The good news? Postural problems are often correctable, and with the right approach, you can move better, feel better, and prevent future injuries.
In this blog, we’ll dive into the common postural problems we see, how they affect your body, and the best ways to address them through chiropractic care, exercise physiology, and lifestyle changes.
🔴 1. Forward Head Posture: The "Tech Neck"
With the rise of smartphones, laptops, and desk jobs, forward head posture (often referred to as “tech neck”) has become increasingly common. This happens when the head juts forward, putting excessive strain on the neck and upper back muscles.
Symptoms:
Neck pain or stiffness
Headaches
Tension between the shoulder blades
Reduced range of motion in the neck
How to Fix It:
Chiropractic care: Adjustments can help restore the natural curve of the spine and alleviate tension in the neck and upper back.
Strengthening exercises: Focus on strengthening the muscles in the upper back and neck to support better alignment.
Stretching: Stretch the front of the chest and the neck to counteract the tightness caused by this posture.
Ergonomics: Adjust the height of your computer screen so it’s at eye level and make sure your posture is upright when sitting or standing.
🟠 2. Rounded Shoulders
Rounded shoulders occur when the shoulders slouch forward, which often happens from sitting too long or having poor posture at a desk. This can also lead to a tight chest and weak back muscles.
Symptoms:
Upper back pain
Neck stiffness
Shoulder tension
Limited range of motion in the shoulders and arms
How to Fix It:
Chiropractic adjustments can help mobilize the spine and ribcage, allowing your body to reset and improve posture.
Strengthening the upper back: Exercises like rows, reverse flys, and scapular retraction can help counteract the muscle imbalances that lead to rounded shoulders.
Stretching: Focus on stretching the chest and front of the shoulders to relieve tightness.
Movement reminders: Make a habit of standing up and moving every 30–60 minutes to break the cycle of slouching.
🟢 3. Slumped Lower Back (Lumbar Hyperlordosis)
A common issue, especially for people who sit for long periods, is excessive curve in the lower back (also known as lumbar hyperlordosis). This happens when the pelvis tilts forward, putting additional stress on the spine, hips, and lower back muscles.
Symptoms:
Lower back pain or stiffness
Tight hip flexors
Muscle spasms in the lower back
How to Fix It:
Chiropractic care: Chiropractors can perform spinal adjustments to help relieve pressure and improve spinal alignment.
Core strengthening: Strengthening the abdominal and glute muscles helps reduce the strain on the lower back by supporting better posture.
Stretching: Stretch the hip flexors and lower back to alleviate tightness.
Movement: Make sure to alternate between sitting and standing, and engage in walking or gentle stretching throughout the day.
🔵 4. Swayback Posture
Swayback posture occurs when the pelvis tilts forward, causing the chest to lean backward and the knees to hyperextend. This posture can lead to significant strain on the hips, lower back, and knees.
Symptoms:
Back pain
Hip discomfort
Knee stiffness
Tightness in the hamstrings
How to Fix It:
Chiropractic adjustments to address any spinal misalignment and relieve pressure on the hips and lower back.
Strengthen your glutes and core to support the pelvis and lower back more effectively.
Stretch the hip flexors and hamstrings to counteract the tightness from prolonged sitting.
Posture checks: Be mindful of your posture while sitting and standing. Try standing with your feet hip-width apart and avoiding excessive arching in the lower back.
🟣 5. Pelvic Tilt (Anterior and Posterior)
Both anterior pelvic tilt (when the pelvis tilts forward) and posterior pelvic tilt (when the pelvis tilts backward) can contribute to a variety of musculoskeletal problems, including back and hip pain.
Symptoms:
Lower back pain
Hip pain
Tight hamstrings (posterior tilt)
Tight lower back and hip flexors (anterior tilt)
How to Fix It:
Chiropractic care: Adjustments can help realign the pelvis and spine, improving posture and mobility.
Strengthen your core and glutes: Both types of pelvic tilt benefit from strengthening the core and glutes, which provide stability and support to the pelvis.
Stretch the hip flexors (for anterior pelvic tilt) or the hamstrings (for posterior pelvic tilt).
Mindful movement: Maintain a neutral spine during activities like sitting, standing, and lifting.
🏃♂️ How Chiropractic and Exercise Physiology Help
At Spectrum Health Co, our chiropractors and exercise physiologists work together to provide a comprehensive approach to postural correction. Through:
Functional assessments to identify your specific postural imbalances
Chiropractic adjustments to restore spinal alignment and joint mobility
Targeted exercise programs to strengthen weak muscles and improve flexibility
Lifestyle and ergonomic advice to create lasting habits that support better posture
We’ll work with you to create a custom treatment plan that targets the root cause of your discomfort and sets you on the path to a healthier, pain-free body.
👉 Book an assessment today at Spectrum Health Co, and our team will create a tailored treatment plan to address your postural problems and improve your overall function.