How to correct bad posture

Bad posture and back pain

Correcting bad posture during lockdown

Posted on Fri Mar 6, 2020

Posture is the word used to describe the stance we have when standing and also how we use our bodies to sit, lift, pull, sleep, bend or reach.

Originally, this article advised that manual therapy could be used in treatment of back pain and in correcting posture. However, due to the Covid-19 crisis, this is clearly not likely. Instead, we have focused on giving you resources to help yourself at home. Please note that the original manual therapy advice is still included as we will be offering physical appointments again at some point in the futre!

Let’s get started

People with perfect posture have correctly aligned vertebrae and will therefore escape from back pain due to bad posture. Back pain is one of many problems which can result from years of incorrect posture.

back pain and posture

Why does bad posture cause back pain?

Steve Holloway, physiotherapist and Oryon Connect Partner states that “most people we see with muscular-skeletal upper and lower back pain will have bad posture.” Good posture not only makes you look healthy and confident, it also helps you avoid injury and pain in your everyday life, whether that’s playing sport, exercising or just walking or sitting.

People suffer unnecessarily from either chronic or acute back pain, while neglecting to improve posture. Steve speaks of his experience on chronic and acute back pain: “in most cases we see the split between chronic/acute back pain as 50/50, although in some cases chronic back pain can turn into acute back pain through heavy lifting or irregular movement.”

How can I fix bad posture?

There are many avenues you can take to try and attain perfect posture and so avoid back pain. Steve says, “At our clinic we offer posture correction techniques but would advise people with bad posture to look at regular strengthening and exercises, as well as taking part in disciplines such as yoga and pilates, which we have found to be very beneficial in avoiding back pain.”

Read NHS guidelines about correcting bad posture


Yoga and pilates both concentrate on strengthening our core, an area which covers a range of muscles in the stomach, back, sides, diaphragm and pelvic floor. Put simply, our core supports our spine, and a strong core will naturally improve posture and guard against back pain.

Perfect posture is something everyone can strive for and it’s never too late to start. Good body posture has many health benefits, apart from preventing back and neck pain. It also aids digestion, improves breathing and lung capacity, removes unnecessary pressure on joints and ligaments and, believe or not, studies have shown that achieving a better posture can actually improve mood and productivity.

Who can help?

Physiotherapists are trained to assess each client’s posture and see the effect it’s having on the body as a whole. They will be able to see exactly what is causing poor body posture and will offer advice on trying to attain perfect posture, while also putting together a treatment plan if necessary.

When clients arrive at his clinic with back pain, Steve Holloway says that “firstly we would look at manual therapy and, if required, refer to imaging for confirmation of a medical condition. Thereafter we may seek consultant advice if necessary, but only when more advice or possibility of surgery is needed.”

On the flip side of the coin, Steve’s practice also receives referrals from consultants: “we’ve managed to build great relationships with many consultants, which has allowed us to provide the best care for our clients.”

Oryon Connect

To book an appointment with Steve or one of our other physiotherapists, call Oryon Connect on 020 7042 1881.

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