Poor posture is more than just a bad habit—it can lead to discomfort, reduced mobility, and even long-term health issues. As chiropractors, we see many Australians seeking relief from the effects of slouching, sitting for long hours, and poor ergonomic setups. The good news is that correcting posture is achievable with a few intentional steps. Here are some tips to get you started.
Move more
Sitting for extended periods puts strain on your spine and can lead to muscle imbalances. Combat this by:
- Setting a timer to stand and stretch every 30 minutes.
- Incorporating light exercises, like shoulder rolls or hip flexor stretches, during breaks.
- Opting for a standing desk or adjustable workstation if your job requires long hours at a computer.
Movement helps activate muscles that support proper alignment and reduces the risk of stiffness.
Strengthen your core & back muscles
Strong core and back muscles are important for maintaining proper posture. Simple exercises to include in your routine are:
- Planks as they build core stability.
- Bird dogs which strengthen your lower back and improve balance.
- Rows and reverse flys help counteract rounded shoulders by targeting your upper back.
Consistency is key—aim for at least 3–4 strength-training sessions per week to see results.
Create an ergonomically correct environment
An ergonomic workspace can significantly impact your posture, especially if you work from home or in an office. Ensure your setup includes:
- Proper screen height – The top of your screen should be at eye level.
- Supportive chair – Use a chair with lumbar support and adjust it so your feet are flat on the floor.
- Keyboard and mouse placement – Keep your arms at a 90-degree angle to avoid wrist strain.
Small changes in your environment can make a big difference in how your body feels.
Consider chiropractic care
Chiropractic care focuses on realigning the spine, improving joint mobility, and alleviating tension caused by poor posture. Regular adjustments can:
- Relieve discomfort in the neck, shoulders, and back.
- Improve range of motion and flexibility.
- Provide guidance on stretches and exercises tailored to your needs.
Many Melbourians find that incorporating chiropractic care into their routine supports their posture goals and enhances their overall well-being.
Consistency & chiropractic care
Improving posture doesn’t happen overnight, but small, consistent changes can lead to lasting results. Whether it’s incorporating daily stretches, building strength, or visiting your chiropractor, every step counts toward a healthier, more aligned you.
Our chiropractor clinic offers a holistic chiropractic approach to our patients, focusing on spinal alignment to better support their overall wellness.
Experience the benefits of chiropractic care today. Schedule your appointment with Dr Chris in Northcote.
