How Poor Posture Impacts Your Health

“Stand up straight, or you will have bad posture.” Did you ever hear that as a child? Or, as an adult, have back, neck and shoulder pain because of poor posture from slouching over a computer or mobile device?

“Poor posture can affect our overall health in many ways, not only body aches,” said Evan Chernoff, DO, Catholic Health Pain Management Physician.

What is posture? 

Posture refers to how we hold our bodies when we move or sit. It is closely connected to the musculoskeletal system—made of bones, joints, muscles and tissues—which gives our bodies support, stability, movement and form. 

The two types of posture are static posture and dynamic posture.

Static posture is how you hold your body when not moving, such as standing, sitting or sleeping.

Dynamic posture is how your body moves in motion, whether basic movement like walking or more complex movement like playing sports.

“We have to be mindful about how we move, sit or lay down and the effects on our musculoskeletal health,” said Dr. Chernoff.

What causes bad posture?

Common causes of bad posture include:

• Being overweight
• Genetic conditions
• Injuries
• Repetitive motions
• Sedentary lifestyle
• Scoliosis
• Sleeping position
• Technology (mobile devices, computers)
• Weak muscles
• Work setup

What are the effects of bad posture?

Poor posture can lead to:

• Back pain
• Balance issues that increase the risk of falls
• Decreased flexibility
• Headaches
• Increased risk for injuries
• Neck pain
• Osteoarthritis
• Poor circulation
• Reduced range of motion
• Sciatica (pinched nerve)
• Shoulder pain

Can poor posture worsen as we age?

“Our bodies change as we age, so we may be less flexible and have more aches and pains, which affects our posture,” said Dr. Chernoff. "We also tend to develop more arthritis as we age, causing stenosis or narrowing of the spine, which can lead to a lean forward or hunched appearance."

How can I improve my posture?

Some ways you can improve your posture include:

Core muscle exercises

Strengthening your core muscles (located in and around the abdomen, lower back and hip) improves posture, which helps with balance, mobility and stability. A strong core gives your back more support and aligns the spine, which reduces lower back pain.

Stretching, weight training, and everyday activities like walking can help build core muscles.

Upgrade your work environment

Sitting at a desk is one of the most common causes of poor posture. To improve your work setup:

• Raise the height of your computer monitor to avoid looking down
• Use an ergonomic keyboard
• Sit back in your chair or place a pillow behind your back for support
• Consider a standing desk

It is also helpful to avoid sitting for long periods of time at your desk.

Take a break from your devices

“Tech neck from looking down at a device is increasingly becoming a common source of bad posture leading to pain in the neck and surrounding areas,” said Dr. Chernoff.

He noted that research has shown that the weight of our heads increases as we lean forward, straining the spine and leading to misalignment. 

Sleep more comfortably

If you frequently wake up in pain, it may be related to your sleep position or mattress type. Sleeping on a medium-firm mattress on your side or back has been shown to keep the spine in better alignment. 

Carry less

Heavy bags or purses carried over one shoulder can misalign the spine. Consider a packed backpack with both straps equal on the shoulders or a bag with wheels.

Maintain a healthy weight

Excess weight puts more strain on our bodies, including our bones and joints, and makes us more inclined to hunch over and not carry ourselves upright. Maintain a healthy weight with a well-balanced diet and regular exercise.

Check in on your posture

We may not even be conscious that we are slouching or keeping our heads down, especially when sitting, using a computer or mobile device or watching TV. 

Make sure:

• Your head is above your shoulders
• Your shoulders are above your hips
• Your lower body is stable

“We often overlook how posture affects our backs and necks in the long run,” said Dr. Chernoff. "Be conscious of how you hold your body, whether sitting or standing. Take time to get up, stretch and breathe deeply to help straighten and align the spine.”

When should I see a physician?

“If you are frequently experiencing pain in your back, neck or shoulders that impacts your daily life, make an appointment with a pain management physician,” said Dr. Chernoff.

They will evaluate your type of pain, its intensity, and frequency. They may consult with other specialists, such as a neurologist or rheumatologist, to rule out that a medical condition is not causing the pain. 

Dr. Chernoff explained that if a medical condition does not cause the pain, the next steps typically include the following:

• Lifestyle modifications, including exercise, diet and stress management.
• Physical therapy. A physical therapist can show you proper techniques for maintaining good posture, exercising core muscles, stretching and lifting weights properly.
• Pain management injections. People with chronic pain may need pain management injections in addition to lifestyle modifications and physical therapy.