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Which posture type are you?

Do you have aches or pain all over your body and wondering if your posture is the source of the problem? If yes, read on to find out what type of postures you are and how you can achieve an ideal posture to stay pain free from musculoskeletal problem.

What are the different types of posture and the possible musculoskeletal issues?

Before knowing what are the different types of postures. We need to know what ideal alignment that many people envy about. If there is a plumb line dropping from head to toe, a straight line can be drawn down from the just below the ear (mastoid process), shoulder (acromion), lumbar 3th vertebral body, hip (greater trochanter) and lastly at the front of the bony ankle protrusion (anterior malleolus).

The three main types of bad postures are flat back, kyphosis/lordosis and sway back.

Types of posture Alignment Tight/ overactive muscles Inhibited/ weaken muscles Possible musculoskeletal issues
Flat back

Forward head posture

↓ Thoracic kyphosis (hunch forward)

↓ Lumbar lordosis (Reduce curve at the spine)

Neutral to Posterior (pelvis rotating backward)

Hips resting in increased extension

Knees hyperextended

  • Normal or tight rectus abdominis
  • Glutei
  • Psoas
  • Extensors
  • Multifidus
  • Iliacus

Pain or discomfort in prolong sitting, bending, driving

Other common conditions include: Degenerated disc Herniated disc

Kyhosis/ Lordosis

Forward head posture

↑ Thoracic Kyphosis (increase C shape of upper back)

↑ Lumbar Lordosis

↑ Anterior pelvic tilt (forward rotation of pelvis)

Slightly Hyperextended knee

  • ITB
  • Hamstrings
  • Iliacus
  • Glutei
Pain/ discomfort during prolong standing, walking, lying face down)
Sway back

Forward head posture

↑ Thoracic Kyphosis

↓ Lumbar Lordosis

↑ Hip extension

Hyperextended knee

Forward translation of the pelvis

Neutral/ posterior pelvic tilt

  • Rectus abdominis
  • Hamstrings
  • TFL/ITB
  • Abdominal obliques
  • Illipsoas
  • Multifidus
  • Thoracic extensors
  • Glutei

Pain/ discomfort during

Prolonged sitting , driving, bending, cycling Or during

Prolonged standing, walking downhill, reaching overhead.

What to do next?


After knowing what muscles are tight and inhibited, the next step is to carry out appropriate exercises to release the tight muscles and strengthen the inhibited muscles, sometimes it is also necessary to release the stiff joints to achieve better mobility of the joints. If all of the above, it would be easier to retrain the body into the ideal posture.

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