Good posture is more than just standing up straight—it’s essential for spinal health, movement efficiency, and overall well-being. Poor posture can lead to chronic pain, joint strain, and even breathing difficulties (Kendrick et al., 2022).

At Lamp Chiropractic, we help patients assess and correct their posture to prevent long-term issues. In this guide, you’ll learn how to check your posture at home and when it’s time to see a chiropractor for expert care.

How to Assess Your Posture

Posture imbalances often develop gradually, making them easy to overlook. Here are three simple ways to check your posture:

1. Standing Posture Check: The Wall Test

Try this quick Wall Test to evaluate your posture:

✔ Stand with your back against a wall, feet about 6 inches away.
✔ Check if the back of your head, shoulders, and lower back naturally touch the wall.
✔ Maintain a small curve in your lower back—avoid excessive arching or flattening.
✔ Feet should be hip-width apart and pointing forward. Avoid turning them inward or outward, as this can affect hip and knee alignment.

Signs of Poor Posture:

❌ Head tilting forward (tech neck)
❌ Rounded shoulders
❌ Excessive lower back arch (lordosis)
❌ Uneven shoulders or hips
❌ Feet turning outward

If you struggle to maintain this position, your posture likely needs correction.

2. Sitting Posture Check

Poor sitting posture is a leading cause of back and neck pain (Straker et al., 2018). Here’s how to check yours:

✔ Sit with feet flat on the floor and knees at a 90-degree angle.
✔ Keep your back straight and shoulders relaxed, not hunched.
✔ Adjust your screen to eye level to prevent neck strain.
✔ Keep your keyboard and mouse close, with elbows bent at a 90-degree angle.

Common Sitting Posture Mistakes:

❌ Slouching forward
❌ Crossing legs for extended periods
❌ Hunching over a phone or laptop

3. Walking Posture Check

Your posture while walking matters too. Look for these key elements:

✔ Head held high, not looking down at a phone
✔ Shoulders back and relaxed, not rounded forward
✔ Core engaged to support your spine

If you experience pain, stiffness, or imbalance while walking, it may indicate spinal misalignment.

When to See a Chiropractor for Posture Issues

If you’re struggling to maintain good posture or experiencing discomfort, it may be time for professional care. Research shows that chiropractic adjustments improve posture, reduce pain, and enhance mobility (Wong et al., 2020).

Signs You Should See a Chiropractor:

✅ Chronic Back or Neck Pain – Persistent discomfort that worsens with movement.
✅ Frequent Headaches – Often caused by poor posture and neck tension.
✅ Limited Mobility or Stiffness – Difficulty moving your neck, shoulders, or back.
✅ Uneven Shoulders or Hips – A sign of spinal misalignment.
✅ Tingling or Numbness in Limbs – Could indicate nerve compression.
✅ Pain After Sitting for Long Periods – A common sign of postural strain.
✅ History of Accidents or Injuries – Previous falls or whiplash can lead to alignment issues.

How Lamp Chiropractic Can Help

At Lamp Chiropractic, we specialise in posture correction and spinal health. Our tailored treatments include:

✔ Chiropractic Adjustments – Correct misalignments and relieve tension.
✔ Personalised Exercise Plans – Strengthen postural muscles and improve flexibility.
✔ Ergonomic Advice – Learn how to set up your workspace for better posture.

Don’t let poor posture lead to chronic pain. Take action today!

📞 Call us now on 9361 9300 or click this link to book your chiropractic assessment and start feeling better!