Good and bad posture


This page is one of a series all about understanding and improving your posture. Here we look at how to spot good and bad posture.

Most people have to work at keeping a good posture whether they have MS or not. If you have MS, you might find that muscle weakness, pain or fatigue makes keeping a good posture challenging. Poor posture can develop gradually, often without you noticing, until it interferes with every day tasks or causes pain. It can then make other MS symptoms worse or harder to deal with.

Simple changes in posture can be beneficial and these can be incorporated into everyday activities. Changes are best done gradually and practised little and often. It is not always that easy to know if you are doing it correctly, so if any of the suggestions in these pages make your symptoms worse, you should stop and consult a therapist.

Maintaining good posture... why bother?

If we sit, stand or lie in a poor posture for any length of time, it puts stress on the muscles, joints and ligaments. This can cause pain and damage, for example back, neck and shoulder ache. This can make your MS symptoms worse or harder to deal with. Fortunately, the reverse is also true. Improving your posture and strengthening your muscles can reduce the burden of some MS symptoms.

A good posture uses less energy - whether this is maintained by your muscles or by sitting in a supportive chair. Your core muscles in your abdomen work more efficiently if they are correctly aligned, which means they can support you and allow you to move your limbs more freely. If your body is comfortable, you are saving your energy for the movements you want to make. Good posture can therefore help with muscle weakness, pain and fatigue as well as ataxia (coordination problems), tremor, spasticity and spasms.

Good posture is especially important if you cannot move your body by yourself. Try to ensure you are assisted to a well-aligned position.

What is good and bad posture when sitting?

Do

  • Keep the chin tucked in.
  • Keep the shoulders relaxed, down and back.
  • Sit with a curve in your low back (see picture) as this allows the pelvis to sit directly under the points of your shoulders so you sit on the bony points of your bottom.
  • Sit with your hips, knees and ankles at right angles, thighs level with knees.
  • Keep the head in midline, on top of and in line with the shoulders.
  • Sit with your weight equal on both sides/cheeks of your bottom, well back in seat and feet flat on floor.

Good posture example 1

Good posture example 2

Don't

  • Poke or jut chin forward.
  • Hunch shoulders.
  • Sit with your spine in a 'C' shape (this puts your back under strain).
  • Sit with your knees higher than your hips (spine becomes 'C' shaped, knees can easily fall to one side leading to a twisted pelvis). Sit with your knees lower than your hips (bottom slips forward on the seat and knees knock together).
  • Hold your head forward of the shoulders or to one side.
  • Sit with your weight on one side of your bottom (eg cross your legs) as it puts strain on your back.

Bad posture example 1

Bad posture example 2

None of us can maintain this correct upright posture unsupported for long periods of time, so it is important that the furniture you are sitting on supports your spinal curves, be that at your desk, in your car or on the sofa at home. As you are reading this, sit well back in the seat, feet flat on the floor. 

For more information, watch our good posture when sitting video.

What is good and bad posture when standing?

Do

  • Keep the head in midline, on top of and in line with the shoulders.
  • Keep the chin tucked in.
  • Keep the shoulders relaxed, down and back.
  • Keep your bottom tucked in.
  • Keep your knees very slightly bent.
  • Keep your feet slightly apart, in line with shoulders, and weight divided equally between them.

Good posture standing example

Don't

  • Hold your head forward of the shoulders or to one side.
  • Poke or jut chin forward.
  • Hunch shoulders.
  • Stick your bottom out.
  • Lock knees back straight.
  • Stand with your weight on one leg more than the other (which can cause the spine to curve sideways).

Bad posture standing example

For more information, watch our good posture when standing and walking video.

What is good and bad posture when lying?

As when you are sitting and standing, you are aiming to keep the 'spine in line' when lying down. The role of the mattress and pillows is to help support the natural curves in your spine.

  • When lying on your back, try and lie symmetrically rather than with a twisted pelvis or with your legs to one side. If your legs don't naturally stay straight when you are on your back, due to spasms and tend to twist to one side, try pillow(s) under your knees to keep them in line with your spine.
  • Avoid too many pillows under your head when lying on your back or side, as this can push your head up straining muscles and joints in your neck.

Good posture lying side example

Ideally your pillow should only be under your head, not under the shoulder as well. The pillow should fill the gap between your head and shoulder, keeping your head in line with your spine. This creates the least amount of strain.

  • When sleeping, avoid lying on your front as it is impossible to keep your 'spine in line' in this position and may well cause neck pain as your head is permanently turned to one side.
  • Also be careful if lying on the sofa as this potentially could put your spine under quite a lot of strain and hence cause pain after a while if you are not supported in this position.

Good posture lying back example

If you want to sit with your feet up, try and support yourself as much as possible with your 'spine in line' to keep it in a good posture.

Whatever position you are in, it is always wise to change your position regularly (at least every 20 minutes) to minimise any problems from being in one position for too long.

For more information, watch our good posture when lying video.

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