Common Posture Mistakes & How to Avoid Them

Statistics show that up to 80 percent of Americans experience back pain at some point in their lives. Back pain is most commonly caused by poor posture. Our mothers always told us to “sit up straight.”

The majority of back pain is the result of muscle and ligament strain or weakness, which can often be prevented by developing core strength and proper posture.

Some back problems of course can’t be avoided, but correcting your posture can, here are some of the biggest posture mistakes people make:

  1. Pelvis Forward – Also known as lordosis. People who stand this way may be doing so in an attempt to relieve back pain, but this can cause its own pain and set of problems. Often times this is developed after childbirth because the baby pulled the pelvis forward.
  2. Hunchback – This is your typical 21st century posture, because so many of us are hunched over computers, phones and other electronic devices all day long. This can lead to tightness in one’s chest and a weak upper back.
  3. Leaning on One Leg – Also known as the streetwalker stance. This may seem like a comfortable way to offload weight and stand, but it puts a lot of pressure on one side of your lower back and hip. To fix this mistake, work on distributing your weight evenly on both legs and not carrying heavy bags that force you to lean to one side.
  4. Crossed Legs When Sitting – While this position may feel natural it can cause chronic slouching and poor posture. Practice uncrossing your legs and sitting up straight with both feet on the floor and your legs at 90 degrees.
  5. Rounded Shoulders – Also known as the caveman stance. This posture is characterized by forward facing and can lead to a tight chest and weak upper back.
  6. Slouching in a Chair – This may feel more comfortable, because slouching requires less effort than sitting up straight, but all that pressure is being placed on your lower back. This position signifies a weak core and puts undue strain on ligaments and joints.

Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way. With a bit of practice, good posture will become second nature and you’ll be one step closer to helping your back long term.

If you’re still having a hard time correcting this yourself, you can seek the help from one of our specialized clinicians. Call us today to schedule your appointment to start improving your posture, 609-880-0880 or visit our website at