Get it checked at Bodyline Health, Lower Plenty
We see patients from across the Diamond Valley, including Eltham, Greensborough, Montmorency, Rosanna and Heidelberg. No referral needed, free parking, onsite X-ray when clinically indicated and HICAPS claiming on the spot.
Written by Dr Phillip Mifsud, Chiropractor & Exercise Physiologist and founder of Bodyline Health, Lower Plenty. Based on Dr Phil’s own video and clinical experience.
Watch the video
How Do You Fix Your Posture?
Dr Phil explains this in under two minutes.
Why is posture so hard to change?
Posture is a habit, like the way you walk or sleep, and habits are hard to change. Over many years of practice Dr Phil has found that complicated posture programs rarely stick. What works is one simple, repeatable instruction.
What does bad posture do to your body?
Cars, computers, phones and TVs pull most of us into a slouched, rounded position. When your upper back rounds forward, your head drifts forward too, and your eyes still need to look level. Your neck muscles have to work overtime to hold your head up, creating a sore neck and tension through the shoulders. The rounded upper back also changes the load through your lower back.
The one cue: chest proud, shoulders back
Whenever you catch yourself stooping, lift your chest and let your shoulders go back. You do not need to force your chin in or arch your back.
- It brings your head back over your shoulders, easing neck strain
- It takes load off the lower back
- It evens out the natural curves of your spine
The key is repetition. Each time you notice you are out of position, reset with “chest proud”. Over weeks, it becomes the default.
Tips to make it stick
- Set a reminder on your phone or pop a sticker on your monitor
- Raise your screen to eye level
- Get up and move every 30 to 45 minutes
- Strengthen your upper back and glutes so holding good posture becomes easier
What about kids and teenagers?
Phones and tablets are pulling children into the same slouched posture. The same cue works for them. If a child has persistent back or neck pain, or you notice one shoulder or hip sitting higher, get it assessed.
Who at Bodyline Health can help with fix your posture?
Because Bodyline Health has several disciplines under one roof at 17 Main Road, Lower Plenty, your care can be shared between practitioners who talk to each other.
- Dr Phillip Mifsud (Chiropractor and Exercise Physiologist): posture assessment, treatment for stiff joints and a simple exercise plan.
- Mary Fleming (Physiotherapist): strengthening programs to support better posture.
- Keryn Arrowsmith (Myotherapist): easing neck and shoulder tension caused by poor posture.
- Gabrielle Toscano (Occupational Therapist): posture and seating for children.
Practise the cue every day and it becomes easier to fix your posture without thinking about it.
Further reading on fix your posture: How to improve your posture (Healthdirect Australia).
Common questions
What is the easiest way to improve posture?
Use one simple cue many times a day: lift your chest (“chest proud”) and let your shoulders go back whenever you notice yourself slouching.
Can bad posture cause neck pain?
Yes. When your upper back rounds, your head moves forward and your neck muscles have to work harder to hold it up, which commonly causes neck and shoulder pain.
How long does it take to fix posture?
It is a habit, so it takes weeks of regular reminders. Repetition matters more than any single exercise.
Do posture correctors work?
They can remind you, but they do not build the habit or strength on their own. A simple cue repeated often, plus some strengthening, works better long term.
Can a chiropractor help with posture?
Yes. We can assess your posture, treat stiff joints and tight muscles that make good posture harder, and give you a simple plan to follow.
This article is general information, not a diagnosis or a substitute for individual medical advice. If you are unsure, see your GP or book an assessment.
