Posture & Biomechanics Correcting Guide

If there is one thing you learn from this guide, let it be this…


Our current posture is like building blocks stacked unevenly; this results in a structure that is compromised and prone to damage. In our case, a misaligned spine causes stressed muscles, joints, ligaments, and tendons...in other words, Pain.


As we fix our posture, we align these blocks, starting at the foundation, the pelvis, and our back becomes stronger, healthier, and not easily prone to Injury.

Even our medical experts are not well-informed about the elements of good posture and how to implement them.


Chest out and shoulders back, is a far cry from good posture. Merely a half-truth old adage that does not fix the foundation.


The Little Known Secret On Posture And Back Pain.


Until the 20th century, debilitating back pain was not common in our society. Today, back pain is more than 2x as common as it was in 1950.


What caused this shocking change? See how our spines have changed from 1911 to 1999 in medical textbooks.


The 1911 illustration is shared not only by our ancestors but also by adults in indigenous cultures today that are not exposed to the modern world.


Most back pain is onset from how we hold ourselves and how we move.

The Rise In Back Pain Most Notably Began In The 1920s. Why?


People began to thrust their pelvises and necks forward, and hunch or round their shoulders. It became fashionable to slouch and furniture design further exacerbated this.


The creature comforts of modern society and cultural shifts have gradually made posture worse. In more recent times, we see this will cell phones and the rise of "text neck".

Virtually everyone who implements the following postural adjustments will improve their spine health and reduce their pain… often completely eliminating it. 


Stage 1: Intellectually Understanding The Movements

Stage 2: Consciously Performing The Movements

Stage 3: Subconsciously Performing the Movements (Ultimate Goal)


The goal is progress, not perfection. By occasionally revisiting this guide and practicing the following, you will get to subconsciously sit, stand, and move with an ideal posture.


The Foundation To Good Posture Is Proper Pelvic Position


But first, which one are you?


  • Posterior Pelvic Tilt: most common. (Incorrect)


  • Anterior Pelvic Tilt: common when trying to correct pelvic tilt. (Incorrect)


  • Forward Shifted Anterior Pelvic Tilt/ Swayback: common with locked knees when standing.


  • Neutral Pelvic Tilt: Ideal pelvic tilt (correct)

Standing or Sitting Pelvic Tilt

Goals:

  • Increase mobility in the pelvis
  • Find a healthy neutral pelvic position 


Frequency: Rotate your pelvis several times back and forth. Do this 2-3 times per day.

Time Required: 1-3 minutes per day 


Tip: You can also do a seated pelvic tilt following the same directions while in a seated position.

  • Description

    Stand upright, with good posture. Place your hands on your hips. Imagine your pelvis is a bucket of water, and you are going to tip the pelvis forwards to spill the water out of the front. As you tilt the pelvis forwards, you may find your back arches slightly. To reverse the exercise, tilt the pelvis backwards as if you were spilling the water out the back of the bucket. Your back will round slightly as you contract your abdominal muscles. Repeat as required. This exercise will help you learn how to control your pelvis, and assist in finding a neutral pelvis.

Bruegger's Posture Sitting

Goals:

  • Increase mobility in the pelvis
  • Find a healthy neutral pelvic position 


Frequency: Rotate your pelvis several times back and forth. Do this 2-3 times per day.

Time Required: 1-3 minutes per day 


Tip: You can also do a seated pelvic tilt following the same directions while in a seated position.

  • Description

    Sit on the edge of a chair, and open your legs and allow them to relax outwards. Keep your body and spine tall, lift the crown of your head towards the ceiling, and arch your lower back slightly. Turn your arms outwards so your palms are facing forwards, and draw your shoulder blades down and towards the midline. Make a gentle double chin with your head at the same time. Breathe deeply throughout. You will feel a stretch across your chest and front, as well as muscles working in your back, all helping to improve your posture.

Correct Sitting Posture

Goals: 

  • Learn to maintain a proper sitting posture 
  • Ensure Pelvis is neutral
  • Ensure the lower back IS NOT flatly pressed against the back of the chair. This is extremely common and is bad because it posteriorly rotates the pelvis.


Frequency: While seated.

Time Required: Most of the time spent seated


  • Description

    The best sitting position depends on a person’s height, the chair they are using, and the activity they are doing while sitting.


    Improve posture and achieve a proper sitting position by:


    • keeping feet flat or rest them on either the floor or a footrest
    • avoiding crossing knees or ankles
    • maintaining a small gap between the back of the knees and the chair
    • positioning knees at the same height or slightly lower than the hips
    • placing ankles in front of the knees
    • relaxing the shoulders
    • keeping the forearms and knees parallel to the floor where possible
    • holding elbows at the sides creating an L-shape in the arms
    • sitting up straight and looking forward without straining the neck
    • Use a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region. The lower back should not be touching the back of a flat chair.
    • avoiding sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sitting

Correct Standing Posture

Goals: 

  • Learn to maintain a proper standing posture 
  • Ensure Pelvis is neutral
  • Ensure the knees ARE NOT locked. This is extremely common and is bad because it shifts the pelvis forward.


Frequency: While standing.

Time Required: Most of the time spent standing

  • Description

    Improve posture and achieve a proper standing position by:


    • Stand straight and tall with your shoulders back.
    • Keep your head level and in line with your body.
    • Pull in your abdomen.
    • Keep your feet shoulder-width apart.
    • Don't lock your knees.
    • Bear your weight primarily on the balls of your feet.
    • Let your hands hang naturally at your sides.

Sleeping Positions With Back Pain

Side Sleeping

Back Sleeping

Goals: 

  • Sleep with proper posture 
  • Relieve tension and pain 


Frequency: When lying down or sleeping


Walking With Proper Posture

Goals: 

  • Walk with proper posture
  • Activate glute and leg muscles while walking


Frequency: When walking

  • Description

    Sit on the edge of a chair, open your legs and allow them to relax outwards. Keep your body and spine tall, lift the crown of your head towards the ceiling, and arch your lower back slightly. Turn your arms outwards so your palms are facing forwards, and draw your shoulder blades down and towards the midline. Make a gentle double chin with your head at the same time. Breathe deeply throughout. You will feel a stretch across your chest and front, as well as muscles working in your back, all helping to improve your posture.