5 bad posture and how to correct them

Do you suffer from back pain? Learn to recognize and correct your bad posture.

Back pain: in poor posture

bas posture
back pain
Male torso seen from behind.

The increasingly important place that laptops and tablets take in our existence affects our bad posture. “The screen is a magnet, it pulls the body forward,” says Rubina Tahir, a teacher at the New York College of Chiropractic. In the long run, she continues, this tilt weakens the muscles in the back and shortens those in the torso. This results in all kinds of ailments. Stretching at home can lessen or even offset the harmful effects of long sessions in front of a screen. By choosing movements suited to your problem, you will reduce stress. Ms. Tahir recommends doing them at least once a day.

The hunchbacks

bad posture
back pain

Their backs are hunched as if they are carrying a crushing weight on their spines. This posture is most often the result of long periods of immobility with the torso tilted forward, such as office work.

Classic symptoms: pain in the lower back, neck, shoulders, headache, ants in the hands and feet, pinched nerves.

Solution: contraction of the shoulder blades. Sitting or standing, bend your arms, and raise them to shoulder height. Bring your shoulder blades together by pulling your shoulders back. Hold this position for a second, then release. Repeat for two minutes. Also, try pectoral extensions. Raise one arm to shoulder height in front of a wall and rest the palm of your hand against it, arm extended. Pivot outward until the torso muscles are fully stretched. Hold the position for 20 seconds, release 20 seconds, and repeat 10 times on each side.


bad posture
back pain

Maintaining a stiff iron bar can be as damaging as a hunched back. When you sleep on your stomach or spend too much time standing, the natural curve of the neck flattens out, and the back of the neck becomes stiff as a stake.

Typical symptoms: headache, neck pain, stiff neck and trouble sleeping.

Solution: Lie on your back and tuck a rolled towel thick enough to feel a slight stretch under your neck. Hold this position for two minutes.


bad posture
back pain

They are recognized by the S-shaped curve of their neck. It can be caused, like a hunched back, by tilting the torso forward for long periods of time, in the office for example, or be the result of an injury, such as a neck trauma.

Classic symptoms: very localized pain in the shoulders, pain in the middle of the back, trouble sleeping.

Solution: In addition to the shoulder blade contraction exercise, practice this neck stretch. Standing with your back against a wall, bringing your shoulder blades together as above, tilt your neck back until your head touches the wall. Hold the position for 60 seconds, then release for 60 seconds. Repeat 10 times.

The towers of Pisa

bad posture
back pain

Their bodies tend to tip back due to weakness in their lower back and abdomen. This is a common bad posture for women who like to wear high heels and whose pelvis is pulled forward.

Classic symptoms: pain in the lower back, stiffness.

Solution: tilting of the pelvis. Lie flat on your back on the floor and raise your knees 45 degrees so that the small of your back is off the ground. Press it against the floor for 60 seconds, then release it for 60 seconds. Repeat 10 times.

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