Physiotherapy Postural Correction

Many of us know we have postural problems but how do we fix them? It is not simply a matter of standing or sitting up straight, although that is a good start!

There are 4 basic types of posture; Ideal alignment, Kyphosis/ lordosis, Flat back and Sway Back. These give clues about how to correct your posture.

4 types of Postures

      1. Ideal alignment
      2. Kyphosis/ lordosis – curved upper and lower back
      3. Flat back – no curves and usually no butt.
      4. Swayback – arched lower back


There are variations to these but for simplicity, I will introduce these four. You may have variations if you have been injured in the past and adapted the way you move your body. Scoliosis, a sideways curve, will not be discussed here. There is a blog written on Scoliosis with some Yoga positions to help balance the body.

Ideal Posture – what is it?

Stand sideways to a mirror and follow these steps. Imagine dropping a plumb line down your side.

  • Feel the bone at the outside of your upper thigh (greater trochanter). That knobby bit of bone should be directly over the top of your ankle bone.
  • Then place one finger on your pubic bone and the other on the breast bone. Make sure the top finger is directly above the bottom finger. The breast bone should be directly over your pubic bone.
  • Next..Tuck your chin in gently and lift the base of the skull (at the back) gently.
  • Scan down to your feet and feel your weight is equally placed over the front and back of your feet and the inside and outside.
  • Soften your knees, don’t lock them back.

Kyphosis/ lordosis

This is where there are excessive curves in the upper and lower back.

With this posture the hip flexors are usually short and abdominals and hamstrings weak.

Flat back

This type of spine has no curves and usually no butt.

The buttocks are weak and hamstrings tight. The knees are often locked back. The head pokes forward.


The pelvis is swayed forward with this posture, and to balance the body the upper body is arched forward. Try it. If you push your pelvis forward without changing your upper body you may be facing the ceiling.  Again the knees are locked back.

These are 4 basic types of posture, there are many nuances, including scoliosis (side ways curvature), leg length differences, and many differences due to injury.

For more individualised instruction come and see us at Physio Therapy Yoga in Milsons Point. The combination of Physio and Yoga is really helpful for restoring optimal posture for your body, especially if you are carrying old injuries.