Wall Posture Hold and Chiro Therapy

Main points:

Filipino remote workers mostly complained of lower back pain and posture screening found that about 10% of them needed to adjust how they sat and worked.
A wall posture hold is a standing exercise designed to help retrain neutral spinal alignment and improve your posture.
It’s not too late for individuals who perform remote work and want to fix their bad posture. This is thanks to holistic approaches like chiro therapy.

Bad posture is becoming common among Filipino remote workers. This is according to a study of 30 remote workers that was published in the proceedings of ICIBE 2021: The 2021 7th International Conference on Industrial and Business Engineering. The respondents mostly complained of lower back, upper back, and neck pain, along with hand and finger discomfort.

Furthermore, a posture screening found that about 10% of them needed to adjust how they sat and worked. This suggests that the said problem is widespread.

The good news is that it’s not too late for individuals who perform remote work and want to fix their bad posture. Enter wall posture hold and chiro therapy. Read on to find out how the two approaches can help address posture issues.

What is wall posture hold, and how can it improve bad posture?

A wall posture hold is a standing exercise designed to help retrain neutral spinal alignment and improve your posture. Follow the step by step-by-step guide below for reference:

Step 1. Stand with your back against the wall.
Step 2. Angle your feet hip-width apart and a couple of inches away the wall.
Step 3. Slightly press your buttocks, upper back, and head toward the wall.
Step 4. Keep your head, shoulders, and hips straight.
Step 5. Maintain a small natural curve in your lower back. Make sure that it’s not completely flat and not overly arched.

This workout is essential in fixing bad posture because it activates your back, core, and glute muscles—muscles that support your spine. If done regularly, it can help reduce tension and strain in your neck, shoulders, and lower back. Additionally, it’s low impact, making it a good activity not only for improving posture but also for improving posture.

Variations and progressions

As you get more comfortable with the wall posture hold, you can dial it up or down based on where you’re at.

Beginner modifications

Just starting out? Or maybe your neck’s a bit tight? Here’s how to make it easier:

Your head doesn’t have to touch the wall right away. If it feels uncomfortable, just keep it a few inches back and that’s totally fine
Start small and hold it for about 3 seconds; then repeat just a few times. From there, you can gradually work up to longer holds as your body adapts

Intermediate progressions

Once the basic hold feels normal, try leveling up with these:

Play around with arm movements in a “Y-T-W” pattern. Basically, you’re moving your arms into different shapes while staying against the wall. This gets your shoulder blade muscles working harder
Bump your hold time up to somewhere between 10 to 20 seconds and just focus on keeping things relaxed and steady. No need to strain or force it

Advanced options

These are tougher, so check with your doctor of chiro or physical therapist before trying them:

Try lifting your heels slightly while your back stays on the wall. This challenges your balance in a new way
Once you’re solid with the hold, blend it into other movements like wall slides or light stretching. This helps your body remember good alignment when you’re moving around during the day.

Wall posture hold works better if you perform it with other chiro-approved exercises, such as those that are elaborated on our other articles:

How chiro therapy can improve bad posture

Chiro therapy can fix bad posture by fixing spinal subluxation and joint subluxation. When the said issues are fixed, it can pave the way to healthier breathing, digestion, circulation, and overall well-being. This is most true if the said holistic approach is combined with targeted exercises and ergonomic lifestyle changes.

Know more about how chiro therapy can help improve bad posture by reading this related article:

How Chiropractic Therapy Can Correct Poor Posture and Improve Your Health

Individuals with bad posture who should see a doctor of chiro

Anyone with bad posture is encouraged to see a doctor of chiro. But those who are on top of the list are as follows:

Desk and tech workers
People with recurring pain
Pregnant women
Individuals with mild structural ailments
Folks with joint stiffness

Desk and tech workers

If you spend at least 6 hours a day hunched over a computer or phone, your spine is working overtime. Eventually, you can experience a condition called tech neck. Chiro care can help undo the damage from prolonged sitting and adjust your alignment before pain becomes a real problem.

People with recurring pain

When pain keeps coming back—whether it’s a sore neck, lower back ache, or stiff shoulders—bad posture is usually the root cause. A chiropractor can address the underlying misalignment, not just treat the pain.

Pregnant women

Pregnancy shifts your body’s center of gravity and puts extra strain on your spine. Chiro adjustments during pregnancy can reduce pain, improve alignment, and make labor easier.

Individuals with mild structural ailments

If you have scoliosis, flat feet, or other structural issues, bad posture tends to make them worse. Chiropractic care can help your body compensate and prevent these conditions from worsening over time.

Folks with joint stiffness

Tight joints limit your movement and often signal misalignment higher up the chain. A chiropractor can find where the stiffness comes from and restore your range of motion.

If you’re included in the aforementioned groups, chiro care can address the root of your posture problem rather than just managing pain, discomfort, etc.

Combine wall posture and chiro therapy to combat bad posture

Wall posture hold is an easy daily exercise to retrain your spine, but exercises alone won’t fix years of misalignment. Combine them with chiropractic care to address both symptoms and root causes.

Book an appointment with Posture Perfect Chiropractic today. Our extensively trained, experienced, and friendly doctors will create a personalized plan with exercises and adjustments to get you pain-free.

How Wall Posture Hold and Chiro Therapy can Improve Bad Posture