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Lifestyle Guide

A few simple lifestyle changes can improve your posture and reduce back and neck pain.

  • Take a look: Look at your posture in the mirror or have someone take a picture of you standing normally. Compare your image to photos of people with good posture, and you’ll begin to see the differences.

  • Get that standing desk: It may seem like the latest craze, but a standing desk allows you to keep that good posture throughout the day and improves your circulation.

  • Look up when texting: Try holding your phone at eye level when texting and browsing. This will avoid the effects of text neck.

  • Exercise: Moving and stretching often will keep your muscles stimulated and your posture long. Exercises that are designed to strengthen your core muscles that support your spine result in a straighter carriage.

  • Breathe: Deep breathing, which is breathing that comes from your diaphragm, requires you to stand up straight. Start the practice of deep breathing just a couple of times a day to trigger you to check your posture.

  • Sleep right: Improvements in your own home can help improve your posture. The pillow you use on your bed should be under your head, not your shoulders. It should also be the amount of thickness that places your head in a normal position.

  • Visit your chiropractor: Your chiropractor is the best resource for keeping your spine straight and aligned. Making routine visits, even when you aren’t in pain, will keep your back healthy and your posture on point.

8 tips to help you avoid bad posture everyday.
Proactive Posture Tips

In addition to incorporating routine Chiropractic care in support of proper spinal alignment and to limit postural imbalances, according to Harvard Health, you can improve your posture with these easy exercises.

  1. Chin tuck. While seated in a chair with your feet flat on the floor and shoulders relaxed. Hold your head upright. Pull your chin in toward your neck; hold that position for a count of five; then relax. Repeat 10 times. To help guide your head, you can gently apply pressure to your chin with two fingers if needed.

  2. Shoulder blade squeeze. Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or five times.

  3. Abdominal pull-in. While seated or standing, inhale; then exhale slowly to a count of five, pulling your lower abdominal muscles up and in, as if moving your belly button toward your backbone. Relax and breathe normally. Repeat three or five times.

  4. Upper-body stretch. Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20–30 seconds. Relax.

  5. Arm-across-chest stretch. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

5 easy stretches that can help you achieve and maintain good posture.
How to Improve Your Posture

One of the key components to good posture is the position of your spine and the body’s ability to function optimally.

As we get older, bad habits such as slouching and inactivity cause muscle fatigue and tension that ultimately lead to poor posture. And, while back problems are what most people associate with poor posture, those issues are just the tip of the iceberg. Perhaps you have one shoulder higher than the other or a tilted pelvis – over time, these imbalances can have a serious impact on the body’s central nervous system. That’s where Chiropractic comes in. Chiropractors can help improve posture by adjusting the spine, strengthening the supporting muscles and soft tissue in the neck and upper back and educating people on ways to maintain proper posture.

Chiropractors deliver a gentle, non-invasive, and non-addictive therapy, known as a Chiropractic adjustment. Chiropractic adjustments reduce joint restrictions or misalignments in the spine and other joints in the body, which in turn help to correct postural imbalance, reduce inflammation and improve function of both the affected joint and nervous system. By correcting these postural imbalances, while at the same time encouraging your body to work more optimally, you and your body are able to better support good posture. It will help you live a healthier, more active lifestyle.

A healthy spine is critical to good posture.
Adjusting Poor Posture

Good posture is more than just standing tall and looking your best, it’s an important part of your overall health and well-being. Posture is simply the body’s position and alignment while at rest or in motion. In fact, did you know that there are actually two types of posture? Dynamic and static posture (mind blown, right?).

  1. Dynamic posture is simply our whole body’s posture while moving. It’s how we walk, run, lift, and bend.

  2. Static posture on the other hand is our body’s posture while at rest. It’s how we sit, stand, and lay.

Achieving and maintaining good dynamic and static posture is important because poor posture can have a direct negative impact on our body, both physically and mentally. Although back pain is most commonly associated with poor posture, it’s only the tip of the iceberg. Poor posture can also cause or compound:

  • Back pain and neck pain

  • Headaches and migraines

  • Hip and joint pain

  • Musculoskeletal dysfunction

Like bad posture, good posture can also directly impact our quality of life, but for the better. Some of the many benefits of good posture include:

  • Reduced risk of back and neck pain

  • Better balance and coordination

Don’t know about you, but the list of benefits seems way more conducive to everyday life than the alternative, but what can we do about that? Glad you asked.

What is good posture and why is it important?
“Good Posture”
posture decorative image R3vive Penticton Chiropractor

Let’s face it, “good posture” is something we all strive for, but it’s hard when routine activities throughout everyday life can put a strain on our posture. Things such as stress caused by working from home, fatigued muscles from the latest DIY project, hours spent sitting slouched at the computer or gaming with the squad and even our shoes, impact our body’s ability to achieve and maintain good posture. In fact, they actively work against this goal.

To maintain good posture, you need more than some gimmicky device sold in stores. You need to have balance, muscle flexibility and strength and normal joint motion throughout the body, particularly the spine. This means you not only need to be aware of general health, nutritional and exercise considerations, you also need to be able to recognize and take action to correct postural and movement habits at work, home and while on-the-go.

In the sections to follow we hope to educate you on the benefits and risks associated with bad posture, provide a few tips you can take action on today and extend our hand to help you on your journey to achieving and maintaining good posture.

  • “Good Posture”

  • Adjusting Poor Posture

  • How to Improve Your Posture

  • Proactive Posture Tips

  • Perfecting Your Posture 

Great! Keep reading…
Looking to improve your posture?
Your Guide To Good Posture


Health Benefits to help you

Frequently Asked Questions

  • Relief


    If you are experiencing aches, pains and or decreased range of motion, our licensed chiropractors will work to identify the source of the issue and eliminate joint restrictions, also known as subluxations. Subluxations can get in the way of proper nerve communication from the brain to the body–often resulting in pain and discomfort.


    While seeking relief, your doctor may recommend multiple visits per week, for two to four weeks, or until the pain is reduced. Your doctor will likely also recommend home therapies such as icing and/or stretching at home.




    Just because pain and discomfort begin to subside doesn’t mean you should stop receiving care. Muscle and other soft tissue damage may still be present even though the symptoms of pain are gone. Recovery care works to support the body’s ability to heal itself by maintaining proper communication throughout the entire body.


    During recovery, your doctor may recommend visiting one to two times per week as well as performing strengthening exercises at home.




    You’ve heard the phrase “no pain, no gain,” right? Well, chiropractic is a little different. Even when you are not experiencing pain or discomfort, you can gain from routine care. While routine chiropractic can help improve health and well-being; it can also serve as an early detection system for new problems.


    Once you’ve found relief and have fully recovered, your doctor will typically recommend maintenance visits along with a balanced diet and exercise regimen.

    Q: Are all patients given the same type care?


    A: In actuality, there are three stages of chiropractic care:

    • Reduces inflammation

    • Improves joint mobility and balance

    • Decreases nervous system irritation

    Studies have even shown, objectively and subjectively, that chiropractic patients experience “overall increased bodily function,”, which enhances your ability to think, move and perform.

    Q: Can chiropractic improve my athletic performance?


    A: There is a reason why elite athletes, like Michael Phelps, Tom Brady and Rory Mcilroy, are under regular chiropractic care. Studies have shown that it:

  • Q: Does Chiropractic Care Hurt and is it Safe?


    A: Chiropractic is a non-invasive, drugless and natural form of health care available. Chiropractic adjustment is a highly controlled procedure that uses minimal force and gentle pressure. In fact, most patients feel relief shortly following treatment. 

  • Q: Will I be sore following a chiropractic adjustment?


    A: Any reported soreness after an initial adjustment has been described as similar to that associated with starting a new exercise program. Drinking plenty of water, using an ice pack, and engaging in light stretching after your first visit can help ease any discomfort to promote healing.

  • Q: Can proper shoes or orthotics (shoe inserts) help me avoid low back pain while working out?


    A: Yes. The shoes you wear during physical activity will be a major determining factor in the stabilization the spine and joints of your body. Although there is not a “one-size” fits all recommendation on the type of shoe you should be wearing, you do want to make sure that support is optimal.

  • Q: If I go to a chiropractor, will I have to keep going back for the rest of my life?


    A: The answer to this question depends on your presenting condition and overall goals. Some patients may choose only to seek relief when pain or symptoms occur whereas others desire a more preventative approach to their health. Just as regular visits to the dentist are necessary for good dental hygiene, routine visits to a Doctor of Chiropractic for proper spinal function and health maintenance are also important.

  • Q: If I am under chiropractic care, will I still need to take my pain medication?


    A: Only the health care provider that placed you on the medication can legally and safely alter the dosage. Many patients, under regular chiropractic care, have reported a positive change in their symptoms.

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