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By: Dr. Kimberly Huynh D.C. |
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September 1, 2026 · 5 min |
Our adult spine is made of 26 total bones, consisting of 7 cervical vertebrae (neck), 12 thoracic vertebrae (upper back), 5 lumbar (low back) vertebrae, 1 sacrum, and 1 coccyx (tailbone). When they are stacked one on top of the other they form three gentle natural curvatures known as the cervical lordosis (inward curve), thoracic kyphosis (outward curve), lumbar lordosis designed to support the head and absorb impact.
Poor posture occurs when you are holding your body in a position that places extra strain on your muscles and
joints instead of keeping your body well aligned.
Common examples include:
-Slouching or hunching forward
-Rounding your shoulders
-Carrying your head forward
-Prolonged sitting without changing positions
-Leaning to one side
-Standing with your weight unevenly distributed
Complications may arise from poor posture over time, including body issues such as pain and stiffness
throughout, muscle weakness and imbalance, headaches, numbness or tingling, poor balance, and reduced
mobility. Reduced breathing efficiency can also occur as a result of poor posture as it leads to a very
rounded upper body which can limit comfortable chest expansion.
When we think of “sitting up straight” or “standing up straight,” we are often referring to good posture,
or
maintaining a neutral spine. A neutral spine maintains the three natural curves of the neck, upper back,
and
lower back. It is the strongest and safest position for the spine. This balanced position helps distribute
pressure evenly and allows the muscles and joints to work efficiently during sitting, standing, and
exercise.
Although it may be painful to get into the neutral spine position because of your stiff or weak back
muscles,
it is the best position to protect your spine. By training your muscles, you can help to reduce the strain
on
your spine.
There is a direct correlation between posture, position, and pain. Good posture takes time. It’s about
building strength, mobility, body awareness, and changing positions regularly.
Exercise is one of the best ways to support healthy posture. Poor posture can be an indication of weak
muscles
due to a lack of regular physical activity. Your health provider can help pick safe and effective
exercises to
improve your posture. Strong muscles help your body maintain comfortable alignment, while mobility
exercises
allow your joints to move freely.
Active breaks are an effective way to help reset your posture
Improving ergonomics also plays a critical role in maintaining a healthy spine. Ergonomics, or the study
of
how people interact with their environment, helps us design and organize our work and living spaces to
promote
comfort, efficiency, safety, and ergonomics. Incorporating ergonomic tools such as custom orthotics into
your
daily life can support proper posture when ambulating. Customizing your workstation is a way to improve
ergonomics, such as ensuring your monitor is eye-level, adjusting chair height so your feet is supported,
knees are around hip level while using the backrest for support, keeping the keyboard and mouse close to
you
so elbows are rested and wrist are neutral, and even considering a sit-stand desk to have the ability to
change positions easily.
In short, a neutral spine supports a healthier, more balanced body. Even small adjustments to your posture
can
help reduce unnecessary strain and discomfort. Take the first step toward better movement and schedule an
appointment with our expert team today.
What is Neutral Spine?
How to Improve Your Posture
Lastly, visit your chiropractor. Chiropractors are experts in spinal health and can help with postural
improvement. A chiropractor is a skilled health professional who addresses the underlying causes of neck
and
back issues by using non-surgical methods to treat and correct the concerned area with manual adjustments,
soft tissue therapy, postural kinesiotaping, prescribing specific rehab exercises, or assessing
biomechanical
and gait to see whether you need custom orthotics.
Next Steps to Better Posture!
At Paradise Chiropractic Health & Wellness, we are here to support your health journey every step of the
way -
from pain management and posture care to movement, recovery, and healthier daily habits.
📍 We are open 6 days a week Monday through Saturday.
📞 (604) 496-0626,
📧info@paradisechiropractic.ca,
Book online:
https://paradisechiropractic.janeapp.com
