Many seniors worry about their posture as they age. However, there are 3 common posture myths that may actually be making your pain worse.
Watch the video below to learn what they are and how to fix them so that you can look and feel younger.
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3 Posture Myths to Avoid
Many people strive to have "good posture". Unfortunately though, much of what what society tells us about what "good posture" has been passed down from generation to generation based on Victorian era etiquette and military tradition.
However, it isn't necessarily what's best for our bodies.
Avoid the following 3 posture myths to look and feel better.
Posture Myth 1: Standing Up Tall
Many believe standing tall with an arched lower back improves posture, but this can worsen back pain. That's especially true if you have degenerative disc disease, lower back arthritis, spondylolisthesis, or spinal stenosis.
Standing with an arched back (lumbar extension) compresses joints and nerves, which can lead to lower back and/or leg pain.
To stand taller without straining your lower back, focus on stretching your hip flexors and improving thoracic spine mobility.
Hip Flexor Stretch
Roll your pelvis under, flattening your lower back slightly.
Push your hips forward until you feel a gentle stretch in the front.
Back to Wall Posture Exercise
Stand with your lower back flat against a wall with your arms raised like a goalpost.
Your upper back, shoulders, elbows, and head may not touch the wall.
That's OK. Don't force them.
You should feel a comfortable stretch through your chest and shoulders.
Hold this position for one minute.
Posture Myth 2: Pulling Shoulder Blades Down and Back
Pulling shoulder blades down and back can create tension in the neck and misalign the shoulders.
The shoulder blades naturally sit at a slight forward angle, aligned with the rib cage.
Instead of forcing your shoulders into an unnatural position, focus on lifting your chest.
This improves upper body posture without increasing tension on the brachial plexus or neck muscles.
Posture Myth 3: Chin Tucks or Cervical Retraction
While balancing your head over your shoulders is important, overemphasizing chin tucks can strain the neck.
Your head position should follow adjustments to your lower and upper back.
Think of your posture as building a skyscraper—start from the foundation (lower back) and work upward.
Small head nods can help correct stiffness without excessive retraction.
Bonus Posture Tip
Remember, there’s no one-size-fits-all posture that's right for every person in every situation.
As the saying goes, "your best posture is your next posture".
So rather than falling for the "good posture myth" and trying to maintain an arbitrary "ideal posture" all day long, make sure to move and change positions regularly.
Need Help To Correct Your Posture?
If you live in the St. Louis area and need help to correct your posture, we'd be happy to help you. Just tap the button below to request an appointment with one of our specialist physical therapists.