Posture Test: How to Self-Assess Your Posture at Home

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  1. Good posture isn’t just about standing straight, it affects everything from breathing and energy levels to joint health and back pain. The good news? You can perform a quick posture test at home to see how your alignment measures up.

    Simple Posture Test (Wall Method)

    1. Stand with your back against a wall.

    2. Your head, shoulder blades, and buttocks should all touch the wall.

    3. Place one hand behind your lower back, there should be a small natural curve, but not a large gap.

    4. Step away from the wall and try to hold that same position.

    If your head juts forward, shoulders round, or back arches excessively, it’s a sign your posture may need attention.

    Other Signs of Poor Posture

    • Neck or upper back tension

    • Rounded shoulders or “tech neck”

    • Uneven shoulders or hips

    • Fatigue after standing or sitting for long periods

    How Chiropractors Help
    Posture isn’t just about muscle strength, it’s about how well your spine moves. Chiropractors identify restrictions, correct misalignments, and retrain your nervous system to hold a healthier posture naturally.

    “Posture tells us a lot about how your spine and nervous system are functioning. A simple self-test can reveal early imbalances before they turn into pain.” — Dr. Josie DeRosa

  2. FAQs

    1. How do I test my posture at home?

      Use the wall test, check that your head, shoulders, and hips line up evenly.

    2. What does bad posture look like?

      Rounded shoulders, forward head, or one side of the body sitting higher than the other.

    3. Can chiropractic care fix posture?

      Yes. Adjustments improve alignment and retrain your body to hold better posture.

    4. Should I test my posture regularly?

      Yes. Check monthly to track improvement and catch issues early.

    5. Is perfect posture realistic?

      Not necessarily, healthy posture means balance and mobility, not rigidity.

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