Good Posture: Why It Matters More Than You Think
By Dr. Disney Seow, Chiropractor at Macquarie Chiropractic
You’ve probably heard it before — “Sit up straight!” or “Don’t slouch!” — often from a parent or teacher.
They were right.
Good posture isn’t just about looking confident. It’s about keeping your spine, joints, and muscles working the way they’re designed to. At Macquarie Chiropractic, we see how often posture-related habits quietly build up over the years — until they lead to neck stiffness, lower back pain, headaches, or even nerve irritation.
So let’s unpack why posture matters, and what good alignment really looks like in everyday life.
Why Posture Is So Important
Your spine is more than a stack of bones — it’s your body’s central support column and the protective housing for your nervous system.
When you spend hours slouching, hunching over a desk, or standing with uneven weight, the pressure on your spine compounds over time. This can cause:
• Early joint wear and tear
• Tight, overworked muscles
• Reduced flexibility and strength
• Back and neck pain
• Even impaired nerve function
On the other hand, maintaining a balanced posture helps your spine stay in alignment, supports healthy movement, and keeps your energy levels up. You literally move — and live — better.
Standing Posture
Many people don’t think about how they stand until their back starts to ache. A good standing posture keeps your weight evenly distributed and your muscles relaxed yet engaged.
✅ Tips from Dr. Seow:
• Keep feet shoulder-width apart.
• Distribute your weight on the balls of your feet, not the heels.
• Avoid locking your knees.
• Gently tuck in your chin so your head stays level over your shoulders.
• Imagine a straight line running from your ear, through your shoulder, hip, knee, down to the front of your ankle.
• Relax your shoulders and let your arms hang naturally.
• If you’re standing for long periods, shift your weight from side to side occasionally.
A simple test: stand with your back, shoulders, and hips against a wall. The back of your head should lightly touch the wall too — that’s neutral alignment.
Sitting Posture
We spend more hours sitting than any generation before us — and our spines are paying the price. Whether you’re at your desk, on your phone, or driving, posture makes a huge difference.
✅ Tips from Dr. Seow:
• Sit with your hips and lower back snug against the chair’s backrest.
• Keep your feet flat on the floor, with knees at roughly 90 degrees.
• If your feet don’t reach, use a footrest.
• Your elbows should bend at about 75–90 degrees, close to your body.
• Keep your shoulders relaxed, not rounded forward.
Even perfect sitting posture can’t undo the effects of sitting all day. Dr. Seow recommends standing up or walking around for a minute or two every hour to keep circulation healthy and your spine active.
Lifting and Carrying Posture
Many lower back injuries come from lifting incorrectly — something chiropractors see far too often.
✅ Tips from Dr. Seow:
• Always bend your knees, not your waist.
• Keep the object close to your body before lifting.
• Use your leg and core muscles — not your back — for power.
• When carrying heavy items, hold them close to your chest.
• If using one arm, switch sides regularly.
• For backpacks, balance the weight evenly across both shoulders or use one with wheels if needed.
Walking Posture
The way you walk also affects your spinal alignment.
Keep your head up, eyes forward, and shoulders in line with your body. Avoid leaning forward or hunching, which adds unnecessary strain to the neck and upper back.
Driving Posture
Driving posture is one of the most overlooked causes of back and neck pain — especially for those who commute or drive long distances.
✅ Tips from Dr. Seow:
• Sit with your back against the seat, not slouched forward.
• Adjust your seat so your arms are slightly bent when holding the wheel.
• The headrest should support the middle of your head, not your neck.
• Keep the seat close enough to reach pedals comfortably without stretching.
If you drive often, take breaks to stand and stretch every couple of hours. Your spine will thank you.
Sleeping Posture
We spend about a third of our lives in bed — so yes, your sleeping posture matters.
Good sleep posture supports your spine’s natural curves and allows your body to rest and repair.
✅ Tips from Dr. Seow:
• Choose a medium-to-firm mattress for balanced support.
• Use a pillow that supports the head and neck without tilting them forward or back.
• Sleeping on your side or back is generally better than on your stomach.
• Side sleepers: place a pillow between your knees to keep your spine aligned.
• Back sleepers: a pillow under your knees can help relieve lower back strain.
Benefits of Maintaining Good Posture
When your posture is healthy, everything else works better.
Dr. Seow explains that proper alignment allows your nervous system to function optimally — which means better movement, recovery, and even digestion and energy.
Here are just some of the benefits:
• Reduced wear on joints and spine
• Less muscle fatigue and strain
• Lower risk of arthritis and chronic back pain
• Improved flexibility and balance
• Better breathing and circulation
• A more confident, energetic presence
When to See a Chiropractor
If you experience persistent stiffness, pain after long hours at your desk, or uneven shoulder or hip levels — it may be time for a posture assessment. Chiropractic care can help realign your spine, release muscle tension, and teach your body to maintain better posture naturally.
At Macquarie Chiropractic, Dr. Disney Seow and his team use a combination of spinal adjustments, posture analysis, and tailored exercises to help you move freely, live pain-free, and restore your natural balance.
Want to know how your posture is doing?
📞 Book a posture and spine check today at macquariechiropractic.com or visit our clinic to learn how small changes in your posture can make a big difference in how you feel every day.
