From the Guidelines
To improve posture and joint alignment, focus on developing body awareness, strengthening key muscle groups, and incorporating regular exercise and stretching, as recommended by the 2018 EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis 1.
Key Recommendations
- Practice proper alignment throughout the day, keeping ears aligned with shoulders, pulling shoulders back and down, engaging core, and distributing weight evenly on both feet.
- Incorporate regular stretching for tight muscles, particularly chest, hip flexors, and hamstrings, holding each stretch for 10-30 seconds, as recommended for flexibility exercise 1.
- Strengthen core muscles with exercises like planks, bird-dogs, and bridges, performing 2-3 sets of 10-15 repetitions every other day.
- Use ergonomic furniture and take movement breaks every 30 minutes when sitting for long periods.
- Consider activities like yoga, Pilates, or tai chi which naturally promote better alignment, as suggested by the EULAR recommendations for the non-pharmacological core management of hip and knee osteoarthritis 1.
Additional Considerations
- When standing, distribute weight evenly between both feet and avoid locking knees.
- Proper posture reduces strain on muscles and joints, prevents chronic pain, improves breathing capacity, and enhances overall physical function.
- Consistency is key—incorporate these practices into your daily routine rather than attempting occasional intensive corrections.
- The use of appropriate and comfortable shoes is recommended, as suggested by the EULAR recommendations for the non-pharmacological core management of hip and knee osteoarthritis 1.
- Walking aids, assistive technology, and adaptations at home and/or at work should be considered to reduce pain and increase participation, as recommended by the EULAR recommendations for the non-pharmacological core management of hip and knee osteoarthritis 1.
From the Research
Improving Posture or Joint Alignment
To improve posture or joint alignment, several strategies can be employed, including:
- Exercise therapy, which has been shown to be effective in improving range of motion, function, and pain in patients with frozen shoulder 2
- Supervised exercises, which may be more beneficial than home exercises for improving range of motion and function 2
- Multimodal programs that include exercises, which may result in little to no difference in range of motion compared to solely exercises, but may be beneficial for improving function and pain 2
- Adding stretches to a multimodal program with exercises, which may increase range of motion 2
- Pilates, strength, core-based, and mind-body exercises, which have been shown to be effective in reducing pain and disability in adults with chronic low back pain 3
- Muscle energy techniques, which may be a beneficial type of exercise therapy for improving function compared to other types of exercise 2
Exercise Options
The following exercise options may be beneficial for improving posture or joint alignment:
- Pilates, which has been shown to have the highest likelihood for reducing pain and disability in adults with chronic low back pain 3
- Strength exercises, which may be effective in reducing disability in adults with chronic low back pain 3
- Core-based exercises, which may be effective in reducing pain and disability in adults with chronic low back pain 3
- Mind-body exercises, which may be effective in reducing pain in adults with chronic low back pain 3
Medications and Other Interventions
In addition to exercise therapy, other interventions such as muscle relaxants may be used to manage pain and improve joint alignment. However, the evidence for the efficacy and safety of muscle relaxants is limited, and they may be associated with adverse events 4, 5. Other treatment options, such as trigger point injection and pharmacologic interventions, may also be used to manage myofascial pain syndrome, a common disorder that can affect posture and joint alignment 6