When most people think of posture, they focus on the obvious issues like slouching at a desk, but often it’s the subtle misalignments that are harder to spot and even harder to correct. In one client’s case, the primary concerns were lower back and hip pain. She is fit, committed to her exercise routine, and diligent in following guidance, but like many of us, she is just a little off and it is now fine tuning.

Why Balance Exercises Are About More Than Just Balance

In the first photo above, you might notice she leans slightly to the right. There’s less space between her arm and torso on that side, and if you look closely her pelvis and neck follow the same pattern. Her hip and knee also turn out a little.

None of this is unusual — in fact, it’s exactly what most bodies do when they’re trying to feel stable.

But here’s the important part: the exercise wasn’t really about standing still.

It was about teaching the body to use the right muscles to hold itself upright.

What the Body Does When It Feels Unstable

When balance feels difficult, the body will always choose safety over efficiency.

Instead of using its deeper postural muscles, it shifts weight into one side and relies on bigger, stronger muscles to hold everything together. Leaning to the right and turning the leg out creates a wider, more secure base — so the brain feels safer.

The downside?

Those bigger muscles start doing a job they weren’t designed for, while the stabilising muscles switch off.

Over time this can lead to:

• Tight hips
• Lower back discomfort
• Neck tension
• Feeling “crooked”
• Poor balance confidence

What Changed in the Follow-Up Image?

In the second image, you can see a clear difference.

Her pelvis and head are now level. The gap between her arm and torso on the right side has increased, showing that she’s no longer collapsing into that hip. Her leg, hip and knee are pointing straight ahead rather than turning out.

It might look like a small change — but it’s actually a significant improvement in how her body is organising itself.

So how did we achieve this?

Not by telling her to “move your pelvis here” or “pull your shoulders back.”

You can’t fix posture from the top down.

You have to build it from the ground up.

Step 1: Start With the Feet

Everything begins with the base.

We made sure she could feel her weight evenly distributed through the whole foot:

• Not tipping forward onto the toes
• Not sinking back into the heels
• Not collapsing onto the inside or outside edges

The feet provide constant feedback to the brain. If the base is uneven, everything above it will compensate.

Step 2: Engage the Right Muscles

When I say “engage your core,” I don’t just mean tighten your stomach.

True core engagement includes:

• Gluteal muscles (your buttocks)
• Pelvic floor
• Abdominals
• Lower back muscles
• The deep hip flexor (psoas)

When these muscles work together, they create stability around the pelvis — and that stability is what allows the rest of the body to stack naturally above it.

Step 3: Let the Body Organise Itself

Once the feet and pelvis are properly aligned, the upper body often adjusts with much less effort.

With better pelvic stability:

• The knee can point straight ahead without strain
• The torso doesn’t need to lean
• The head can sit level
• The arms look more relaxed instead of gripping for balance

It’s almost a “Tadaa!” moment — suddenly the body looks lighter and more effortless.

The Ongoing Check-In

As you make subtle adjustments higher up the body, you must keep checking back in with the feet.

Has the weight shifted again?

Are you gripping somewhere without realising?

Common cues further up the body include:

• Relax your shoulders
• Look straight ahead
• Gently tuck your chin (many people tilt their head up or down without noticing)

These adjustments are small — but maintaining them is surprisingly challenging.

Why Osteopathic Treatment Matters

This is where osteopathic treatment plays an important role.

Through gentle manipulation, massage and joint articulation, we help the body move into new positions and reduce the restrictions that prevent better alignment.

If a joint is stiff or a muscle is tight, the body will always find a compensation. Treatment helps remove those barriers so the changes we’re training can actually stick.

Long-Term Change Takes Commitment

The goal isn’t to create a “perfect” posture.

The goal is to help each person find their most efficient posture — the one that works best for their body.

Postural change requires:

• Consistent effort
• Ongoing treatment when needed
• Repetition and awareness
• Patience

The body adapts over time.

This client is still a work in progress — but interestingly, if you had asked her before starting treatment whether she thought her posture was off, she likely would have said no as these are small changes.

Often we don’t realise how much we’ve adapted until we feel something better.

A huge thank you to her for allowing me to share these images to help explain what I do and how subtle changes can make a powerful difference.

Want Help Understanding Your Own Posture?

Everyone’s alignment is unique.

What matters is not looking straight — it’s moving efficiently and comfortably.

If you’re curious about your posture and how it may be affecting you, make an appointment and let’s work together to improve it. It is never too late to start.

Small changes make the biggest difference.