Can you stand up for a reasonable amount of time without aching and pain? Standing tall can make the difference between pain and comfort.

If after a while your shoulders ache, or your back starts to hurt, or perhaps behind your knees, then chances are that your posture is thrusting your stance into a position which is causing your pain. This is easy to do when you are in a hurry, rushing to get somewhere or to finish a deadline.  Muscles and soft tissue which are pushed out of their normal alignment can develop tightness and trigger points.

There are however a few simple considerations to keep out of pain whilst having to get on with your everyday commitments:

Plantar foot posture Lucy Dunleavy

1: Make sure you have equal weight when standing still, on three points of your feet – under your heel, under the metatarsal of your big toe and under the metatarsal of your little toe (see diagram)

Imagine you are standing on this triangle. If your weight is not equal over these areas, it can throw out the whole of the rest of your body. Often I see people who have thrown their weight predominantly over the toes, with not enough over the heel. This will shift your weight too far forward and cause the body to bend backwards further up in the lower back area, to keep you upright, causing pain.

Head Posture lucy Dunleavy

2: Keep your chin tucked in to allow the back of your neck to lengthen. At the same time, imagine you have a rope pulling your head vertically from above the crown. You will be able to feel the whole of your spine lengthen, right down to your sacrum. You will not be able to look at anything high up, because as soon as you do, your chin will come forward and a series of resulting exaggerated spinal curves will follow. This over a period of time will cause pain.

Be careful not to make the mistake of thinking your high point is the front of your head, it is not. Your highest point is at the upper back of your skull, the crown. This lengthened position will also allow you the space to be able to breathe deeply and properly, using your diaphragm. In turn, this allows a better circulation of oxygen to the brain and will help prevent a loss of concentration and tiredness.


Small changes can make a huge difference to your comfort. If you already have your muscles and soft tissue feeling tight and uncomfortable, then a few good massage treatments will be able to put you into a more comfortable position and you can be ready to start afresh and adopt a better posture to keep out of pain.