Postural ProblemsErgonomics & Movement Correction
Poor posture from desk work, devices, and daily habits—learn how to correct alignment and prevent pain.
What are postural problems?
Postural problems develop from prolonged poor positioning, muscle imbalances, and repetitive activities. Common in office workers, students, and anyone spending long hours in fixed positions.
Physiotherapy addresses muscle imbalances, improves movement patterns, and provides ergonomic solutions to restore optimal posture and prevent pain.
Common postural problems
Forward head posture
Head positioned forward of shoulders, common with computer use and mobile devices. Can lead to neck pain and headaches.
Rounded shoulders
Shoulders rolled forward, often from desk work and weak upper back muscles. Contributes to shoulder and neck tension.
Lower back arching
Excessive lower back curve from prolonged sitting or standing. Can cause lower back pain and hip tightness.
Hip flexor tightness
Tight hip flexors from prolonged sitting, affecting pelvic alignment and lower back function.
What are the symptoms?
Common symptoms
- Neck and shoulder pain from forward head posture
- Lower back pain from poor sitting or standing alignment
- Headaches from neck muscle tension
- Fatigue from muscle overuse and poor support
- Reduced flexibility and movement restrictions
Functional limitations
- Difficulty maintaining good posture throughout the day
- Reduced range of motion in neck and shoulders
- Increased risk of repetitive strain injuries
How can physiotherapy help?
Treatment focuses on correcting muscle imbalances, improving movement patterns, and providing ergonomic solutions for lasting change.
Core components
- Postural assessment and movement analysis
- Muscle strengthening and flexibility work
- Ergonomic assessment and workplace modifications
- Movement retraining and posture awareness
- Home exercise program and habit formation
Effective treatments
Postural assessment
Comprehensive movement and alignment analysis.
Exercise therapy
Strengthening weak muscles and stretching tight ones.
Manual therapy
Soft tissue work and joint mobilization.
Ergonomics
Workplace setup and equipment recommendations.
Prevention strategies
Simple daily habits can prevent postural problems and maintain good alignment.
Daily habits
- Regular breaks: stand and move every 30-60 minutes
- Ergonomic setup: proper desk height, monitor position, chair support
- Exercise: strengthen core and upper back muscles
- Stretching: daily mobility work for tight areas
- Posture awareness: regular check-ins throughout the day
FAQs
How long does it take to correct posture?
Most people see improvements within 4-8 weeks with consistent exercise and ergonomic changes. Full correction may take 3-6 months.
Can I fix my posture without physiotherapy?
Mild cases may improve with self-care, but professional assessment ensures you're targeting the right muscles and avoiding compensation patterns.
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment.