Posture refers to how a person holds themselves when sitting or standing, particularly in their back, neck, and shoulders. Certain types of posture may cause pain, discomfort, or other symptoms.
A neutral posture — where the head, neck, shoulders, spine, and hips align — is usually the most beneficial.
However, certain habits or regular activities, such as frequently working at a desk, can affect an individual’s posture over time and may lead to symptoms such as back or neck pain. A person may be able to improve these symptoms by adjusting their posture.
This article discusses different types of posture, conditions that can affect posture, and ways people may be able to change their posture.
Posture describes the way that a person usually holds themselves. There are two broad types:
- static posture, which is the body’s position when still
- dynamic posture, which is the body’s position when moving
There are also terms for more specific types of posture, such as:
- Neutral posture: This is when a person sits or stands with the spine in a slight “S” shape, with the head, neck, and hips all aligned.
- Forward head posture: In this type of posture, the head juts forward over the neck, out of alignment with the spine. This can cause strain on the neck or back.
- Sway back posture: This refers to the hips and pelvis tilting forward from the midline of the body. This can cause hip, back, or other injuries.
- Flat back posture: This is when the lower spine loses its natural curve and appears straight. A person can have this posture from birth or develop it later due to certain procedures or spinal conditions.
A person’s posture can depend on their personal habits and daily activities, as well as certain health conditions.
While there is no one correct posture that works for all people in all situations, a neutral posture is often the safest for preventing injury and muscle strain during day-to-day activities.
Keeping the bones in the spine in neutral alignment helps reduce pressure on the bones, ligaments, and muscles when sitting, bending, or lifting objects.
To see what a neutral posture looks like:
- Stand in front of a mirror in profile so the side of the body is visible.
- Stand tall and upright.
- Place the feet shoulder-width apart, with most of the weight on the balls of the feet.
- Move the head so it is level, with the ears in line with the top of the shoulder.
- Tilt the hips so they line up with the shoulders.
When sitting in a neutral posture in a typical chair, a person’s spine remains in a neutral alignment, with their feet flat on the floor and legs about hip distance apart.
Forward head posture (FHP) refers to the head sitting forward, out of alignment with the neck. This is the
When standing with a FHP, a person’s head is too far forward, with the ears in front of the shoulders. This can create a rounded appearance in the upper back. When sitting with a FHP, a person may look as if they are slouching.
Possible causes of FHP include:
- prolonged period of sitting or standing in a hunched position
- frequent use of electronic devices that encourage FHP, such as looking down at a phone
- muscle weakness in the neck, upper back, or shoulders
- muscle tightness in the neck or chest, which can pull the head forward
- injury or trauma to the neck or spine
- stress or anxiety, which may create muscle tension
Possible risks of FHP
The weight of holding the head in a forward position increases the pressure on the cervical spine tissues and
- neck pain
- upper back pain
- shoulder pain
- headaches
- temporomandibular joint dysfunction
- cervical disc degeneration
When sitting in a sway back posture, a person’s lower back may significantly curve away from the back of a chair, creating a noticeable gap, with the pelvis tilted forward. Their upper back and shoulders may lean backward toward the back of the chair.
Possible causes of sway back posture include:
- prolonged periods of sitting
- prolonged and persistent periods of slouching or arching the lower back
- a lack of regular physical activity
- pregnancy
- scoliosis
- hypermobility in the joints
- spondylolisthesis
- traumatic injury
- discitis
Possible risks of sway back posture
The misalignment of the spine in a sway back posture can cause symptoms or conditions such as:
- neck pain
- lower back pain
- mobility difficulties
- musculoskeletal injuries
Flat back posture is when the lower back has a less pronounced natural curve, and so appears flat. A person with a flat back posture may also have a more pronounced outward curve in the upper back. The pelvis
Flatback syndrome is when a person develops a flat back posture over time. This can happen for many reasons, such as:
- undergoing a Harrington rod or spinal fusion procedure
- ankylosing spondylitis
- rheumatoid arthritis
- degenerative disc disease
- vertebral compression fractures due to osteoporosis
- lumbar postlaminectomy syndrome
- structural differences present from birth
Possible risks of flat back posture
The misalignment of a flat back posture can cause a range of symptoms, including:
- back pain
- chronic pain
- difficulty standing straight
- fatigue
- loss of mobility
Many conditions may affect a person’s posture, either temporarily or in the long term. Some conditions will affect a person’s posture regardless of their daily habits or lifestyle.
Conditions that can affect posture include:
- Scoliosis: This condition affects 6 to 9 million people in the United States. It is usually present in childhood but can occur in puberty or later in life. Scoliosis causes a sideways curve in the spine. If a person has one curve, their spine will be “C” shaped, while with two curves, it will be “S” shaped, curving side to side.
- Lordosis: This refers to an exaggerated inward curve of the spine in the lower back. A person can inherit lordosis genetically, or it can occur due to other conditions, such as osteoporosis. Lordosis is a possible cause of a sway back posture.
- Kyphosis: This refers to an increased forward curve in the spine. Hyperkyphosis refers to when this curve is excessive. There are many reasons a person may have or develop kyphosis, including Scheuermann disease and genetic conditions.
- Ankylosing spondylitis: This is a chronic, inflammatory disease that affects the spine. As the condition progresses, it
can cause problems with posture.
If a person has an imbalanced posture due to factors within their control, it may be possible to change it. People can try:
- Adjusting their environment: Anyone who spends a lot of time at desks, tables, or in chairs can check that their setup encourages a neutral sitting posture. This may mean changing the height of the table, the arms of a chair, or equipment, such as computers and televisions.
- Stretching: Stretching muscles, particularly those not stretched often, can help reduce tightness and increase flexibility, which may allow a person to change how they typically sit or stand.
- Exercising or having physical therapy: Exercise can strengthen muscles that pull the head, neck, spine, and hips into a neutral position, such as the back muscles.
- Practicing: If a person is used to sitting or standing in a way that is unhelpful, it can take time to break the habit. Consistent practice can help a person change their default position into one that is more neutral. A person may find it useful to set reminders or set aside times during the day when they can practice.
- Fidgeting: While a neutral posture is beneficial, this does not mean people cannot shift or move around in their seats or while standing. Experts recommend switching sitting positions often and getting up to take breaks.
While some people may be able to change their posture on their own, certain conditions affect how a person’s body is structured, so they cannot change it in this way.
If the above tips do not help or they cause pain, a person should speak with a doctor.
Posture refers to how people hold their bodies. A neutral posture is often the most beneficial for avoiding injury and overall health.
Other types of posture, such as sway back or forward head posture, can lead to additional strain on muscles and joints and may contribute to health conditions.
Certain exercises or lifestyle changes may help strengthen and align the body, allowing a person to adopt a more neutral posture. That said, there is no perfect posture that looks the same for every person in every situation.
If anyone has concerns about their posture, they can speak with a medical professional.