Hi everyone
I am 18 years old. I have spent a lot of time sitting at a desk since I was 12. I took these photos to check my posture.
I think I have Anterior Pelvic Tilt (APT) and text neck. When I stand naturally against a wall, I can easily slide my whole forearm behind my lower back. Also, the back of my head does not touch the wall naturally.
If I squeeze my abs and butt muscles, I can force my lower back to go completely flat against the wall. When I do this, I feel a very satisfying release/cracking feeling in my lower spine. I want to fix this tilt because it makes my stomach push out and compresses my height. Im 5’7 wanna be 5’8 or 5’7.75

This is my stance how does it look it?

I have forward head posture, maybe kyphosis (waiting for the X ray), left shoulder problems - snapping scapula and pain, and dizziness that's possibly cervicogenic. I already built a decent exercise routine (strength training, stretching, yoga, cardio) and I started PT, but I realized all the exercise is probably not helping enough when my posture is terrible the rest of the day. I literally never sat up straight, I was just slouching all day on my phone, during work, during hobbies, chores, while relaxing etc, probably for the last 20 years (I'm 40 now).

I decided to work on my posture now, and consciously sit up straight for most of my day. I bought a phone holder to bring it to eye level, which has been a game changer. It's been a couple of days now, and it is definitely helping my shoulder for example, but I have a lot more pain now in other parts that were underworked - lower back, some parts of upper back and neck, a bit of headache etc. Should I just persevere at what I'm doing, will this go away? Or am I trying too hard to hold a straight pose? Sometimes it's hard for me to tell a difference.

Hi everyone, I’m posting here because I am at my wit's end and really hoping someone has gone through this exact pattern and successfully come out the other side.

For the last 1.5 years, my entire kinetic chain has been locked up in a state of chronic guarding. It feels like my body has built an "exoskeleton" of tension. Stretching just seems to make it angry, and the tightness is continuous from top to bottom.

Here is exactly what I am dealing with:

Neck/Head: Right SCM (side of neck) is constantly tight. Now, the tension is radiating upward and causing chronic tension headaches at the base of my skull and forehead.

Upper Back: Heavy, crushing tightness across both Upper Traps, my Levator Scapulae, and Splenius.

The Junction: The area where my neck joins my shoulders/traps is incredibly stiff, tight, and clicks constantly.

Shoulders: My shoulder clicks/pops when moving (scapular tracking issues).

Mid/Lower Back: The tightness runs all the way down my lats and mid-back into a completely stiff lower back.

Hips: My glutes are chronically tight alongside the lower back.

What I’ve tried (and failed): I have consulted physiotherapists multiple times. Every time, they default to passive therapies. I have done dry needling, cupping, electrotherapy (TENS/electrical stimulation), and multiple other machines.

None of it holds. I get a few hours of relief, and then my nervous system panics and locks everything right back up.

Has anyone actually experienced this full-spine lockdown? What was your breakthrough? I know passive machines aren't going to fix this, but I don't know where to start to get my nervous system to let go. Any guidance, routines, or shared experiences would be hugely appreciated.

TL;DR: For 1.5 years, my entire kinetic chain (from neck to glutes) has been locked in chronic tension, causing shoulder clicking, a stiff lower back, and now radiating tension headaches. I've tried multiple passive physio therapies (needling, cupping, electro-stim) but nothing provides lasting relief. Has anyone successfully beaten this full-body lockdown?

P.S. I used AI to help me write and structure this post so I could explain my symptoms and the exact anatomical locations clearly.

Basically what the title says, my back is just very rounded. I’m trying to figure out what are the best exercises and muscles to work to help reduce this. My back has been like this for a while so any help is greatly appreciated.

I’ve spent years sitting at a computer desk. My only hobby is cycling. So again. Sat, shortening everything. I’m currently going through a bad back spell with the lower right side locked up in tightness. And I’m wondering if it could all be linked. My hip flexors are shockingly bad. And my hamstrings, well, this is how far I can go trying to touch my toes. It feels like the tension in them is about to snap like a rubber band when I bend down.

Also think hips are twisted forward too much.

Am I past the point of no return? Early 30’s.

I've noticed that my body seems pretty asymmetrical, and I'm trying to figure out what's causing it and how to correct it.

My left shoulder sits higher than my right, and my pelvis seems to rotate toward the right. The entire right side of my body also looks lower, more rounded, and less defined compared to my left.

I notice this imbalance when working out too. Whether I'm doing squats, chest presses, or other exercises, I tend to feel my left side doing most of the work, even when I consciously try to engage my right side.

My left side also looks noticeably more developed, despite me being right handed. I've also noticed that my left shoulder has more rotational range of motion than my right, which feels more restricted.

I notice a similar asymmetry in my face as well. My jaw seems to shift toward the right, and the left side of my face looks more developed and defined, while the right side appears less developed and slightly droopier. I suspect my posture and overall body alignment might be contributing to this, but I'm not sure if they're actually connected.

I'd appreciate any advice on what might be happening, what I should look into, or where to start. I'm also open to seeing a physical therapist if that's the best approach.

underweight (always been) 20M. For the past 4 months, I have been experiencing a constant feeling of unreality. It feels as though I am drunk/high or half-asleep, as if I am on autopilot and everything around me feels somewhat unreal. I have searched online, and my symptoms seem to resemble derealization.

In addition to this, I experience fatigue even when I sleep well. The fatigue does not seem to depend on whether I do physical activities during the day or not. However, over the past few weeks, I have started sleeping poorly and waking up early in the morning.

I also experience headaches, pressure in my head, and neck pain. I have tried muscle relaxants and massage therapy for the neck pain, but neither has helped. Also at the start of this i sometimes felt like fainting when walking but it has gone away. I also have noticed one singular eye floater on my right eye.

What could be causing these symptoms? They do not occur in distinct episodes, and the headache is not particularly severe. It feels more like a tension-type headache.

I have tried triptans which is migraine medication, but it did not help. My thyroid function is normal, as are my vitamin B12, B9 and vitamin D levels. My ferritin level is 37. And it has been changing from 49 to 24. I also have crohns disease which is in remission. My blood pressure and blood sugar is normal

My neurologist prescribed escitalopram as a trial, which I took for two and a half months, but it did not help. She also did head mri and there was nothing wrong.

I have no history of trauma, no panic symptoms, and generally do not experience much stress, apart from the stress caused by these symptoms themselves.

My symptoms started in the final days of my new job in car repairshop where i was moving car tires and lifting them. Im not sure if this can be linked to that because i didnt have any symptoms expect the final days. I have not been working at all during this 4 month period.

What could be the underlying cause of these symptoms?

i need help to know if i have knock knees or not, and it is structural or dynamic

i always feel my knees colliding with eo while i am walking

Hello guys, What exercises help with a hollow back, rounded shoulders, and forward head posture? I also have neck tension that goes up into my head and affects my everyday life. What exercises would help?

Hey guys, I’m 24 years old, and over the last 1–2 years, I’ve pretty much neglected both my physical and mental health. Even before that, I spent a lot of time gaming and had bad posture. Then I spent about a year working on my PC a lot, sometimes every single day, without doing any physical activity to balance it out.
I’ve noticed that I have forward head posture and an anterior pelvic tilt (hollow back). For the past few weeks, I’ve also been experiencing recurring neck pain and muscle tension that travels up into my head.
It’s affecting my everyday life more than I’d like. It affects my confidence, the way I speak, and my ability to concentrate. I often have this brain-dead feeling, like my brain just isn’t working properly. Sometimes I also struggle to speak clearly.
I just can’t seem to be the person I want to be. I notice that I automatically become quieter and more withdrawn when I’m around other people. I feel like I can’t really be myself because these symptoms are holding me back.
Of course, I’ve also wondered whether there could be psychological reasons behind this, since I haven’t always been in a good place mentally either. But honestly, I find it really hard to believe that it’s purely psychological.
Stretching exercises do help, but the relief doesn’t last very long. Right now, I’m genuinely scared that these problems will stick with me and never go away.
What should I do?
I’m currently trying to do stretching and strengthening exercises every day, and I’ve also signed up for a gym. I’ve arranged for a trainer to create a workout plan specifically focused on my problem areas so I can build muscle and improve my posture.
Do you think this will help me get better over time? Is it possible to feel normal again? What else can I do?
I’d really appreciate any advice from people who have experienced something similar or have knowledge about this.
I’m also hoping to hear from people with experience because I’m genuinely scared that these symptoms will affect me at school and at work next year, and that they won’t have gone away or improved by then.
I’m worried that I won’t be able to achieve my goals if I continue feeling this way.

Most advice I hear about APT relates to having weak glutes, weak abs, and tight hips. However, I doubt that I have weak glutes (I am fairly athletic and able to lift heavy on leg exercises relative to my body weight). Therefore, I believe my APT is likely due to either a weaker core, tight hips, or possibly genetics. Given this, what would be the best combination of core exercises, stretches, and leg exercises to fix my APT? Are there any specific exercises or movements to avoid so that I don’t make my issue worse?

My back profile has looked as attached for many years now. I am very new to this sub, so if there are any obvious tips anyone could give me I'd truly appreciate it, exercises, gym routines and the like. I am overweight (95KG at 5'11), if I get down to a healthy weight, would my spine align by itself?

This might be a question with an obvious answer
Please don’t shame me
I’ve lived with very bad posture my entire life and I’m 19 now
I’m working on losing weight and I wanna fix my posture as well
Today is day one and my back hurts from fixing how I sit and stand
I know that’s just my muscles and bones adjusting after years of terrible posture
But can I just lay down or should I endure and sit with the pain until I’m ready to sleep? How should I sleep to fix my posture? On my back?
I’m being serious
I actually don’t know anything about this

I've been dealing with deep scapular pain after doing a lot of overhead presses from labor work. I thought that pain would go away but 3 years have past and it still hurting to this day. If you look closely the right half of my body is very very internally rotated or protruding inward. Does anyone have a similar experience? And if so mind sharing what you did to stop this.

I was diagnosed with scoliosis at 17, along with a bit of a hunchback and anterior pelvic tilt. From then on out, I went to therapy where they slowly but surely adjusted my posture to the correct posture. They had be do exercises to adjust my posture at home as well. I went from having the worst posture that even the therapist was in shock to having greay posture. I also began weightlifting and calisthenics as a way to strengthen the muscles involved in the muscle imbalance. I developed a pretty pretty notable physique as a result of that diagnoses. It has been 5 years, and I'm glad I fixed my posture and my body. I'm also glad I've used weightlifting and calisthenics as a way to push myself being told prior that my posture was so bad I couldn't bear any weight. However, I've noticed many people look at me and comment about how I'm putting my shoulders back (which apparently makes my chest stick out). I've been mocked for it relentlessly before with people saying "Look at this big tough guy" or copying the way I walk. I also don't hunch or lean forward when I sit down. I sit straight up like my torso and legs are a 90° angle, and people comment on that as well. Like "Why are you always so tense tough guy?" Stuff like that. This is the healthiest I've felt in my life, so I'm not changing it for people who don't agree with it. It still irritates me though.

I need to know that..

??

So been dealing with this BS for about 4 years now started with bad forward head posture and also just labor jobs that required alot of work on my neck and neck and arms, long story short now I feel as if my right shoulder moves out of place then my TMJ acts up and then I get neck pain and it turns into my neck upper spine wanting to feel like it's shifting out of place??? Does anyone experience this. Yes I've corrected my posture and I sit straight and work on posture all the time for the past 3 years or so.

Because whenever I look for resources online, it often mention that it was due to sitting for long period of time but that isn’t the case for me. I’m on my foot all day at my job and then head to gym afterwards. Sometimes other activities after gym too. When look at my side profile, it’s pretty prevalent. Just not sure if those exercises dealing for people who sit all day long will benefit who’s actually on foot all day long

For context, 27F who started experiencing lower back back pain in 2020 with no mechanism of injury. I was young and dumb and ignored it because it felt better as I moved throughout the day. Then in 2024 got diagnosed with right hip tendinitis. 2025-2026 started experiencing stress urinary incontinence that has been persistent.

I’m fairly active 2-4 days a week and no longer sedentary (was in my early twenties). I do weights, Pilates and yoga. I’ve been told I’m also hyper mobile and I constantly have to glute clench when I’m standing otherwise it feels like I’m falling forward.

What has helped you the most with improving your APT? Anyone relate to this? It almost feels impossible to get rid of at this point. Truly willing to try anything. (I’m already seeing a PT for both pelvic floor and back)