Posture Test: Are You Sitting Correctly? Try These Quick Adjustments

Let’s talk posture.

If you’re reading this hunched over a laptop, sitting on the edge of your seat (literally or figuratively), or wondering why your neck and shoulders feel like they’ve been in a tug-of-war, this blog is for you.

At Sparq Physical Therapy in Castle Rock, we help people fix the root causes of pain—often starting with how you sit, stand, and move throughout the day.

Why Posture Matters

Good posture isn’t just about standing tall or “looking confident.” It plays a huge role in how our body moves, feels, and functions. 

Poor posture can quietly wear down your body, especially if you spend hours at a desk or on a screen.

Poor posture can lead to:

• Neck pain

• Back pain

• Headaches

• Muscle fatigue

• And even impact your breathing or digestion

The tough part? Most of us don’t realize we’re sitting “wrong.”

Quick Posture Check: Are You Sitting Correctly?

Let’s check your sitting posture:

1. Sit on a firm, flat chair.

2. Place both feet flat on the floor.

3. Let your arms rest naturally at your sides or on a desk.

4. Imagine a string gently pulling the top of your head toward the ceiling.

5. Take a deep breath.

   
   

Now ask yourself:

• Are your shoulders relaxed and low?

• Is your chin aligned, or jutting forward?

• Are you sitting on your sit bones, or collapsed into your tailbone?

• Is your low back supported?

Signs You Might Have Poor Sitting Posture

Some common symptoms include:

• Neck or shoulder tension

• Lower back pain

• Hand/arm tingling or numbness

• Midday headaches

• Feeling stiff or drained after desk time

If that’s ringing a bell, keep reading.

How to Sit Correctly: 5 Quick Posture Fixes

1. Support Your Lower Back 

   Use a lumbar pillow or a rolled towel to maintain the natural curve of your spine.

   
   

2. Raise Your Screen 

   Your monitor should be at eye level. Use a riser or a stack of books to avoid tilting your head down.

   
   

3. Keep Both Feet Flat

   Uncross your legs to support better pelvic alignment. Use a footrest if needed.

   
   

4. Realign Your Head 

   Try gentle chin tucks to bring your ears back over your shoulders—especially if you tend to “turtle.”

   
   

5. Take Frequent Breaks 

   Move every 30–45 minutes. Your best posture is your next posture.

When Posture Pain Persists, We Can Help

Sometimes posture issues go deeper than just desk ergonomics. If you’re still battling discomfort, a personalized movement screen can help uncover the root cause.

At SparqPT, we specialize in helping people like you feel better, faster. Whether it’s a stiff back, nagging shoulder pain, or just wanting to feel more energized at work, we’ll help you get there.

Final Thoughts: Posture Is a Daily Practice

Improving your posture starts with awareness. A small adjustment today can lead to a big shift in how your body feels tomorrow.

Want Expert Help With Your Posture?

If sitting better feels harder than it should, you're not alone—and you don’t have to figure it out on your own. Schedule a one-on-one evaluation with a SparqPT physical therapist to get to the root of what’s going on and start feeling better, faster.

👉 Schedule an appointment or contact us to learn more.

FAQs: Posture & Physical Therapy

What type of physical therapy helps with posture?

Orthopedic and postural correction PT focuses on muscle imbalances, joint mobility, and core stability to improve how you sit and stand.

Can poor posture cause numbness or tingling?

Yes. Slouching can compress nerves, especially in the neck and shoulders, leading to arm or hand tingling.

How long does it take to fix bad posture?

You may feel relief in a few sessions, but lasting posture changes require daily awareness and movement-based therapy over several weeks.