How To Improve Your Posture


Back In Motion, Sarasota Physical Therapy wants to teach you how to improve your posture. With more computers and desk jobs, poor posture & abnormal posture is a direct consequence of a modern lifestyle. If you want to remain young looking, you should consider adding posture correction to your strategy. Posture abnormalities can make an individual look aged & add many years to that persons appearance. It is very possible that you may have poor posture and not know it. Often times, it is brought up by a loved one, friend, family member or healthcare professional such as a licensed physical therapist. Often a painful condition is what lead you to know you have poor posture. Low back pain, neck pain, & headaches are just a few of the problems that can be brought on by poor posture. In order for someone to learn how to improve your posture, they should know what the causes of poor posture are. Some causes include:

1. Habit

: (Un)natural postures of being seated at a computer or workstation with head forward/rounded shoulders posturing, standing with uneven weight distribution (which may be caused from a leg length discrepancy which is easy for our physical therapists at Back In Motion Sarasota Physical Therapy to fix), &/or leaning forward with a rounded back tend to add up and cause a permanent, unnatural alignment of the spine. We must remember to “sit up straight”, or else the “bad” posture becomes more “normalized”.

2. Injury

: When your body becomes injured & you suffer from low back pain, headaches, neck pain or shoulder pain, sitting up straight may be more difficult. Pain, injury and/or weakness can force you to exhibit poor posture and sit in a “slumped” position due to pain.

3. Increased Stress

: Being exposed to stressful situations (both mental and physical) can be tiring to your body. Individuals have a tendency to let stress affect whole body positioning and posture. When we over stress our body physically, we exert ourselves beyond our body’s capacity which can trigger incorrect and abnormal posture. Some common examples of this include: attempting to lift too much weight at the gym, moving large/bulky/heavy furniture or objects, or even by picking up infants, toddlers, & young children.

4. Shoes

: Wearing comfortable yet appropriate shoes is important for maintaining proper posture. This is not just limited to exercise or sports, but for every situation that requires periods of standing or walking. Footwear that is not ideal for the individual can lead to low back pain, hip or knee pain, & postural problems. I often see clients who supinate or pronate (roll their foot inwards or outwards) upon the stance phase of the gait cycle. This can put abnormal stress anywhere from the foot to the spine thus putting the client as risk for postural problems, knee pain, hip pain and low back pain. The Physical Therapists at Back In Motion Sarasota Physical Therapy are trained to assess foot biomechanics and provide you with a custom orthotic for your shoes via a postural laser guided assessment! We are the only Physical Therapy clinic in or around Sarasota Florida certified to perform this specialty service.


: Poor posture can be passed from generation to generation, but the good news is: you do something about it!!

There are proper techniques for moving and lifting heavy items, and tips to keep you from getting injured:

  • Try to warm up & cool down before and after physical exertion.
  • When pushing, pulling, or lifting, use the strong legs muscles and avoid use of the small muscles of the low back, taking special care not to rely on your spine or back musculature. Always try to push, instead of pulling. You can place x2 the amount of stress/strain on your spine with pulling activity.
  • To lift a box, bend your knees and pull the box close to your stomach. Holding an object at arms length from your body can place up to x10 the amount of stress/strain on your spine versus holding the object close to your body.
  • Avoid any and all twisting of the spine while moving objects. It is important to perform small stepping activity instead of turning/twisting of the spine during the moving process of heavy items.


Abnormal posturing or “poor posture” can also be an indicator of more serious spinal problems, such as scoliosis, an abnormal spinal curvature. Scoliosis may be present from birth, or it may develop over time. Due to the progressive nature of some cases of scoliosis, it can be very painful because it causes a misalignment throughout the entire body. Scoliosis may be diagnosed as the result of rib, hip and shoulder problems, muscle abnormalities of the spine (cervical, thoracic, lumbar), or even nerve dysfunction. The Physical Therapists at Back In Motion Sarasota Physical Therapy have specialty training to slow the process of scoliosis. We can teach a client with scoliosis the latest movements and activity to strengthen the spine and proximal girdle musculature.

No matter what the condition contributing to poor posture, each individual needs to know how to improve your posture. Maintaining good posture will boost your confidence, keep you looking youthful and limit the onset of painful conditions such as low back pain. This is exactly where the experienced team at Back In Motion Sarasota Physical Therapy can help you. Our Physical Therapy staff can correct poor posture & help restore balanced muscles & appropriate body alignment.

Solutions to Poor Posture

Do you suffer from aches and pains as a result of poor posture? Do you feel as though your head is forward, your shoulders are rounded or your upper back in rounded? If so, then a good starting point is to try and correct your posture one day at a time. Every 20 minutes, take a 60 second break from sitting activity. The 60 second break is as simple as standing up and stretching or even marching in place. Near your workstation, place a small reminder at your work space to remind you how important posture & positioning is. I always like to put a picture of someone exhibiting great posture to remind myself to sit up tall.

You will have to make a conscious effort to start with postural correction today. Being knowledgeable on how to improve your posture is important. Self awareness is part of the solution. Remember, each day you sit up straight brings you one day closer to relief. Back In Motion Sarasota Physical Therapy will assess you as an individual to determine exactly what must be done to balance muscles, relieve painful & achy conditions, and restore normal posture from head to toe allowing you to look good and feel great!

Physical Therapy As A Solution


Back In Motion Sarasota Physical Therapy offers a proven solution for poor posture and associated aches and pains. If you have an ache or pain, click on the link to get more information on your body part that hurts!! Where Does It Hurt

Call Back In Motion Sarasota Physical Therapy at 941-925-2700 today & take advantage of our licensed Physical Therapist’s knowledge and expertise. We will improve your posture and teach you how to improve your posture on your own after Physical Therapy comes to an end.

The staff at Back In Motion Sarasota Physical Therapy will provide you with an individualized, precise, targeted exercise plan as well as tips on exercises to avoid. Activities and exercises to avoid is an important part of the recovery process and often times overlooked at other Physical Therapy clinics in Sarasota Florida. We will restore your optimum posture. If needed we will teach you ergonomics and body mechanics including the correct ways to stand & sit, lift & move items, and get into & out of bed.

Do not delay. Give us a call at 941-925-2700 today. The longer you delay, the more serious your posture problem may become. Normal postural alignment is what our body was designed for, & that is exactly what our skilled Physical Therapists can help you achieve!

About the Author Tim Burnell, PT

Tim Burnell is the Lead Physical Therapist at Back In Motion Sarasota. He has over two decades of clinical experience. He takes pride in getting to the root of the problem which helps get his clients better...Faster! He is a family man & enjoys spending time with the love of his life, Monique. He has 2 children & a dog named Annie. Tim's son, Andre' is 11 years old and his daughter Joliebelle (nicknamed Pooky) is 7 years old. He enjoys visiting his wife's side of the family in New Orleans and his side of the family in Vermont. Tim grew up in Vermont, went to Physical Therapy School in Alabama, got his first job at Tulane Hospital in New Orleans and moved to Sarasota Florida after Hurricane Katrina in 2006.

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