The spine is an important part of your body – not only does it provide full support for the upper part of your body, but it also influences the work of both your nervous system and internal organs. So, as you can imagine, the benefits of good posture go beyond maintaining a nice appearance.

Bad back posture can be damaging in so many ways, but for some reason, back health seems to be overlooked by many people, who don’t pay attention to the discomfort in their backs until it has turned into something serious.

To help you achieve a healthy back, we have compiled a list of four types of bad posture, followed by different ways to improve it.

Keep reading to find out how to improve your posture!

1. Sway-Back Posture

If you suspect that you may have a sway-back posture, the part of your body you should be paying attention to is your pelvis. In the position illustrated by the picture, your pelvis will appear to be moving forward when compared to its neutral position.

As a result, there is a chance you will notice what seems to be an excessive curl in the upper part of your back.

As a result, your body weight will be distributed unevenly, causing your joints to become stiff in the long term. Consequently, you might experience a certain level of imbalance not only on your spine but also in other parts of your body.

Ways to improve this posture:

  • In this specific case, the best way to fix your posture is to try and correct the muscular imbalance through exercise. Consulting with your doctor and getting an adequate exercise plan is the best course of action to make sure you get effective results, but until then, there are some simple and harmful things you can try at home.
  • The warrior yoga pose is one of them, followed by some stretching lunges. Mind your posture while you are standing and try to stand up as straight as possible – this way, you can engage all of your muscles, even when you are doing “nothing,” thus promoting a healthy posture.

2. Hyperlordosis

This type of bad posture is quite easy to detect as it’s characterized by a massive curve in the lower part of your back. If you look at the body of someone who suffers from Hyperlordosis from the side, it will resemble the letter C as the glutes are pushed out, and the stomach, on the other hand, is pushed forward.

As a result, you might end up with a type of discomfort that can even affect your ability to move, causing your muscles to become stiff. Lower back pain is a common symptom of this type of bad posture, and it can be accompanied by a tingling sensation all over your spine, as well as leg numbness.

Ways to improve This posture:

  • You can try to fix this issue by strengthening your core muscles. Bad posture exercises can vary from leg raises, hip bridge exercises, squats to all sorts of planks you can think about.
  • Obesity is one of the main causes of hyperlordosis since the excessive weight can put extra pressure on the lower part of your back. If this is your situation, starting a weight loss journey can be a huge step towards correcting your posture.

3. Kyphosis

Kyphosis is the name given to the type of bad posture characterized by an excessive curve in the upper back that resembles a hump. Kyphosis is more likely to manifest in people who sit for long hours or that spend too much time bending.

Overtime, kyphosis can result in muscle tension and back pain. In more severe cases, it can even escalate into digestive and breathing problems that can complicate the performance of simple everyday tasks.

Ways to improve This posture:

  • Adopting a consistent workout routine is the main key to success. Release techniques are the best activities to improve posture in this case.
  • Get yourself a massage ball and try all sorts of release techniques you can find online. As you apply pressure to a certain point of your spine while you exercise, you will be able to relieve tension right after, which will allow you to expand your range of motion.
  • If you feel like you need some extra help, you can always purchase a lumbar support device to use while at work.

4. Forward-head posture

Forward-head posture is probably the most common type of bad posture in the digital age. The constant use of electronic devices like smartphones or laptops has everyone moving their heads forward when, in reality, our heads should sit right above our shoulders.

The result? An excessive strain on your spine and neck muscles that can, over time, result in bone degeneration. Plus, all the accumulated tension on the neck can result in severe headaches.

Ways to improve This posture:

  • In this case, the best posture corrector device you can get is nothing more than an orthopedic pillow. The right firmness will allow you to keep your neck in a neutral position, thus preventing forward flexing.
  • While at work, try to keep your computer screen at eye level – this way, you can rest your head on your chair’s headrest while working, which will take away some of the tension from your neck.

Plus, you can try stretches to improve your posture, but instead of the regular kind stretches, you can find specific exercises to stimulate your neck and upper back. These exercises will help you release some of the accumulated tension, which will make it easier for you to hold your spine in a correct, healthy position.