Good posture is essential to overall health, especially during adolescence when the body is still growing and developing. Of course, it’s become a big concern in recent years as many teens spend hours hunched over screens or carrying heavy backpacks to and from school. This poor posture can lead to musculoskeletal problems, including back, neck and shoulder pain, and can even have long-term effects on spinal health if not addressed early. This is where physiotherapy steps in, offering a range of techniques to help young people develop and maintain proper alignment, including Pilates. These exercises can target the weak or tight muscles in adolescents, building on core strength, improving flexibility and promoting body awareness.

With more time spent sitting in front of screens for school, leisure and social interaction, many young Australians are developing poor postural habits. According to a study by the National Library of Medicine, out of 497 students, 403 were identified with postural changes. “The high prevalence rate of identified musculoskeletal symptoms in the anatomical regions of the neck, lumbar region, and shoulder raises the need for intervention in students.”

Several factors contribute to the rise of postural problems in this age group:

• Increased screen time: The digital age has brought about an increase in sedentary activities, such as playing video games, using smartphones and attending online classes. Prolonged periods of sitting, particularly when hunched over devices, can lead to misalignments in the spine, neck and shoulders.
• Heavy school backpacks: Many students carry heavy backpacks filled with textbooks, laptops and other school materials. The weight of these backpacks can lead to an imbalance in posture, with adolescents compensating by leaning forward or hunching to relieve pressure.
• Sedentary lifestyle: With the increase of sedentary entertainment on screens, the lack of physical activity makes it harder for young people to maintain proper posture throughout the day.

If these issues are not addressed, poor posture can lead to a range of long-term health consequences, such as:

• Chronic pain: As adolescents continue to slouch or maintain poor posture, they may experience back, neck and shoulder pain, which can become chronic if left untreated.
• Spinal deformities: Consistent poor posture, such as forward head posture or rounded shoulders, can lead to spinal deformities.
• Reduced mobility: Over time, muscle tightness and weakness resulting from poor posture can limit the range of motion.

By identifying and addressing these postural problems early, physiotherapists can help adolescents avoid the progression of musculoskeletal issues and improve their long-term health and wellbeing - and Pilates is leading the way.

Developed by Joseph Pilates in the early 20th Century, Pilates emphasises proper alignment, balance and flexibility, all of which are essential for maintaining good posture.

In recent years, Pilates has gained recognition as an effective intervention for improving posture, particularly among adolescents. According to a study from the National Library of Medicine, “Pilates has a positive impact on improving spinal deformity and posture”. Another study from ScienceDirect provided evidence for the role of Pilates in improving body posture problems.

• Core strengthening: One of the key elements of Pilates is its emphasis on strengthening the core, which includes the muscles of the abdomen, lower back and pelvis. For adolescents, strengthening the core can reduce the tendency to slouch or hunch over, helping them keep an upright posture throughout the day.
• Spinal alignment: Pilates exercises teach how to maintain a neutral spine and regular practice can encourage better posture by retraining the body to hold itself in a more balanced position.
• Muscle imbalance correction: Poor posture often results from muscle imbalances, where some muscles become overactive and tight while others weaken. Pilates helps ensure that all the muscle groups are working correctly.
• Improved flexibility: Flexibility is another key aspect of Pilates, which works to stretch and lengthen muscles that may be tight due to poor posture habits.
• Body awareness: Adolescents who practice Pilates become more aware of their posture and how they are holding themselves throughout the day.

Physiotherapists play a vital role in guiding Pilates exercises for posture correction, especially when working with adolescents. While Pilates can be highly effective on its own, the expertise of a physiotherapist ensures that the exercises are correctly tailored to the specific needs of the person and form part of a comprehensive treatment plan.

As posture-related issues continue to rise among young Australians, the role of physiotherapy and Pilates in addressing these concerns has never been more important. Pilates offers a highly effective approach, addressing the causes of poor posture such as muscle imbalances, weak core strength and limited flexibility. Through Pilates, adolescents can develop healthier posture habits that can benefit them throughout their lives.