At Neurohealth Chiropractic- Northern Beaches, Allambie (near Manly) we regularly work with clients suffering with Pain , Headaches , Migraines , Muscle Injuries , Allergies , Stress , Anxiety ,  and Depression.

What is good posture?

The upright position in which we hold our bodies against the force of gravity is known as posture.  In order to have good posture, the body must be taught to walk, sit, stand and lie in positions where the smallest amount of stress is placed on nearby muscles and ligaments.  By having correct posture, your body:

–          Reduces fatigue levels as muscles are used more efficiently.

–          Reduces abnormal damage to joint surfaces, that often results in arthritis.

–          Reduces the occurrence of muscular pain, backache and overuse injuries.

–          Will improve your energy, breathing and rapidly improve your health!

Proper posture requirements

  1. A high-quality in muscle flexibility
  2. Joint mobility
  3. Powerful and firm postural muscles
  4. An even symmetry of muscles either side of the vertebrae
  5. Consciousness of your own posture and stance


The correct standing position

  1. Your head should be held high and straight with your chin slightly in.
  2. Your ears should be directly over the centre of your shoulders.
  3. Shoulder blades should be held back.
  4. Your chest should be forward.
  5. Your knees should be straight and slightly bent, not locked backwards.
  6. Stomach should be tucked in.
  7. Your feet arches should have adequate support.
  8. Stay away from long periods of standing in the same position.
  9. Whilst standing, you should elevate one foot on a box, after 5-15 mins switch feet.

The correct sitting position

 Do you know that “sitting to the spine is like sugar to the teeth”- it puts 4 times as much pressure on your spine as standing

  1. You should sit with a straight back and your shoulders back.  Have your buttocks touching the back of your chair.
  2. You may place a small rolled up towel between you and the chair back to help in maintain your spinal curves whilst seated.
  3. Your body weight should be dispersed evenly through both hips.
  4. Your knees should be bent at right angles with your knees in line with you hips.
  5. Feet should be flat on the floor and legs should not be crossed.
  6. You should not be seated in the same position for longer than 30mins.
  7. When at work, your chair height should be adjusted so you can sit close to the desk.  Your arms and elbows should rest on the chair arms or on the desk, so your shoulders are relaxed.
  8. If you sit on a rolling or pivoting chair, turn your whole body, do not turn at your waist.
  9. When standing from the seated position, move to the front of your chair and stand from there.  Do not bend at the waist.

 American Physical Therapy Assoc., The New Rules of Posture: How to Sit, Stand and Move – Mary Bond.

The correct driving position

  1. Your knees should be level with your hips.
  2. A rolled up towel may be placed in you spinal curves for support.
  3. Your seat should be located close enough to the steering wheel so that your knees are bent, your feet reach the pedals and your spinal curves are supported.


The best position for sleeping and lying down

When lying down your pillow should be located under your head and not under your shoulders.  The thickness of your pillow should allow your head to rest in its normal position.

Your sleeping position should be one in which the curves of your back are maintained. For example:

–          On your back with a pillow under your knees

–          A lumbar roll under you lower back

–          On your side with knees slightly bent.

Avoid sleeping on your stomach because this may put strain on your back and neck. 

Your mattress should be firm and it should not sag.  You can also try using a back support at night, such as a rolled up towel around your waist.

When you stand from the lying position, you should turn on to your side, bring both knees up towards your chest and swing your legs over the bed side.  Push your self in to a sitting position by using you hands and avoid bending forward.

The correct lifting position

–          Never attempt to lift objects that exceed 20 kilograms.

–          Insure you have firm footing before lifting a heavy object.

–          Make sure you have a straight back and bend at your hips and knees, when you are picking up an object lower than waist height.

–          Have a wide stance, tighten your stomach muscles, use your leg muscles to lift and straighten your knees in a fluid motion.

–          You should never twist your body when lifting a heavy object, move your feet instead.

–          When lifting from a table, insure the object is at the edge, close to your body.  Your knees should be bent and you should use your legs to lift the object and come to a standing position.

–          You should avoid lifting any heavy objects above the level of your waist.

–          When lowering an object, you should have a wide stance, hold your stomach muscles tight and bend with your hips and knees.


  • Lifting objects with a rounded back has been found to raise the pressure in the intervertebral disc to a much higher level than when the weight is held with the body upright.


  • The discs are composed of a jelly-like core, surrounded by a strong fibrous ring. With repeated unsafe lifting, the fibrous ring or its supporting ligaments may tear or rupture.  This is commonly known as a disc bulge or herniation.


Neurohealth Chiropractic

17/ 33-35 Kentwell Road, Allambie NSW 2100

P: (02) 9905 9099 E:

Neurohealth Chiropractic Treats an Extensive Variety of Musculoskeletal  and Nervous System Related Issues. Our Clinic Has Had Much Success With The Following Conditions:

  • Back Pain, Lower Back Pain, Neck Pain, Muscular Pain and Sciatica
  • Headaches and Migraines
  • Numbness, Pins and Needles
  • Disc and Joint Injuries
  • Knee, Foot and Ankle Pain as well as Feet Issues (bunions, heel spurs, orthotic prescription)
  • Allergy Desensitization
  • Childhood Concerns Including: Primitive Reflexes,  Bed Wetting, Colic, Allergies, Poor Immunity,  Ear Aches, Behavioural Concerns & Concentration Difficulties
  • Pregnancy Related Concerns Including  Back Pain, Stress
  • Emotional Management using Neuro-Emotional Technique
  • Poor Posture
  • Women’s Issues including Menopause and Excessive Menstrual Symptoms
  • Sporting Injuries

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If you would like any more information about our gentle, safe and effective chiropractic care please don’t hesitate to call Neurohealth Chiropractic- Northern Beaches:

Call us on: 02 9905 9099

Email us:

Visit our website:

33- 35 Kentwell Road, Allambie NSW 2100

(Northern Beaches Chiropractors- 5 mins from Manly, Dee Why, Frenchs Forest, Forestville, Balgowlah, Fairlight, Manlyvale, Curl Curl, Brookvale)