Is there such a thing as perfect posture?
Not really. No single position suits everybody, and the body is built to move. The position you hold for a long time is more of a problem than the position itself.
The best posture is the next one: you change position before the body complains.
What posture habits are worth changing?
A few simple changes are worth making.
- Long still stretches. Sitting or standing for an hour without moving.
- Phone held low for long periods. The head drops, and the neck works harder.
- Slumping with a laptop on your lap. The back and neck are curled for a long time.
Read our page on smartphone neck for easy fixes with your phone. These are about variety, not about being rigid.
What habits are not worth worrying about?
Do not panic about:
- Looking relaxed when you sit. A relaxed spine is not a damaged one.
- Having a curve or a rounded shoulder. Plenty of healthy people have them.
- Slouching for a minute. The body can handle a slouch; the problem is the hour.
This takes weight off your shoulders, and it lets you concentrate on movement.
What is a movement break?
A movement break takes one or two minutes. Stand up, walk to the window or the water dispenser, roll your shoulders, turn your head gently and stretch your back.
Set a phone reminder each hour, or link it to a task, like every time you finish a call or serve a customer. In a shop, kitchen or office in Ipoh, the break can be as simple as stepping outside for the cooler air.
When should I see a physiotherapist?
See one if pain lasts more than a couple of weeks, spreads to the arm or leg, or wakes you at night. We check how your neck, shoulders, back and hips move, how strong they are and how your day is set up.
Then we give you a plan of movement and strength, not a list of rules. See posture-related pain and workplace ergonomics for more.
Can I get help at home?
Yes, we can look at the real chair, table and bed you use. Home physiotherapy across Ipoh is available now, and our Canning Garden centre, near Fatimah Hospital, is opening soon.