Everyone has a natural posture, a way that they sit or stand. This is created by what we do and how we are made. Some backs are naturally more curved than others as you can see from the three classic standing postures below. In reality we are usually somewhere in between. If you suffer from back problems, slumping at your desk or on the sofa is likely to be making things much worse.

So here is our guide to potential problems with each classic posture.

The sway back – this is almost the opposite of slouching forwards and sometimes it’s called the lazy posture. It’s almost leaning backwards, with the shoulders behind the hips and the chin poking forwards. This is caused by weak abdominals, stiff spine and weak back ligaments. The back muscles and muscles at the back of your legs (hamstrings) end up over working and becoming tight.

To overcome this problem, the best course of action would be a consultation with an osteopath to establish a treatment plan to get you moving correctly and an exercise management plan to keep you active.

The increased midback curve – A curve in your midback is normal. However, anything over 45 degrees is considered excessive. For some people the curve is genetic. For others, the vertebra might be an abnormal shape, age or poor posture. Poor posture is the most common cause of midback issues. It occurs as a result of slouching and a weakening of the muscles and ligaments of the back.

This is not a great thing to have if you are an office worker. This problem usually responds very well to a course of osteopathy and exercises to keep you mobile.

The increased lower back curve - This is sometimes genetic, but certain conditions can contribute to the condition. The most common ones are obesity, osteoporosis, and spondylolisthesis to name but a few. The trick here is to avoid sleeping on your front as it will increase the lower back curve and strain on your lower back. Pregnancy and excess fat around the abdomen causes the pelvis to tilt which makes the back painful. This problem usually responds very well to a course of osteopathy and exercises to strengthen your core.

The reduced lower back curve – The flat back. This is classically seen in patients with degenerative conditions such as degenerative disc disease and ankylosing spondylitis. It occurs as a result of any condition which causes the front part of the lower spine to shorten. The discs reduce in height (spine shock absorbers) which happens naturally with age and can cause nerves to be pinched. The best course of action will be dependent on the degree of wear and tear. Usually osteopathy and exercise can help, but sometimes other interventions are necessary. Your osteopath will be able to advise you.

General advice.

Sitting – The important thing here is to get a desk assessment done at your place of work and make sure your prescription for your eyes is correct. Take regular breaks from your work. Do your exercises as and how your osteopathy recommends.

Standing – For people who have a bad back and hate standing in a queue or crowd watching an event, standing can be a nightmare. The best advice I give out is use stick on heat patches and try to move round as much as possible, even if that means just gently swaying.

Lying down – Take your time investing in the right mattress. As a general rule of thumb, memory foam mattresses are good for people with back and hip issues. A pillow in between the knees can work wonders if you like sleeping on your side. A pillow under the knees can help reduce pain for those who prefer to sleep on their back. Try not to sleep on your front because it’s bad for your back and your neck. If you have to sleep this way put a pillow under your pelvis to reduce the lower back strain.

Pillows – Try to keep your head in a neutral position.

The most important, cheapest and most overlooked tip of all… do your exercises. More stretches

and exercise = less trips to the Osteopath.

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