Common Posture Mistakes and How to Correct Them

Posture is the way you hold your body when sitting or standing. Good posture means your body is aligned in a way that puts the least strain on your muscles and joints. Poor posture, over time, can lead to discomfort, pain, or even longer-term health problems.

It can take time to improve your posture, especially if your body has adapted to a particular way of sitting or standing. But making small changes can make a big difference and help prevent future aches and pains.

Common posture mistakes - do you do any of these?

Slouching in a chair

This doesn’t always cause discomfort at first but, over time, slouching can put strain on muscles and soft tissue which can lead to tension & pain.

Sticking your bottom out

This posture – sometimes called ‘Donald Duck’ posture – often involves a pronounced curve in your lower back (hyperlordosis). It can be caused by high heels, excess weight around the stomach, or pregnancy.

Standing with a flat back

This is often caused by muscle imbalances - sitting down for long periods can be a cause, and a flat back can make your head & neck lean forward causing muscle strain.

Leaning on one leg

Putting all your weight on one leg when standing can create muscle imbalances in the hips and pelvis, potentially causing lower back and buttock strain.

Carrying loads on one side

It might be a backpack carried on one shoulder or a toddler carried on one hip - carrying loads unevenly can lead to one-sided muscle tightness and misalignment.

Hunching and ‘text neck’

Hunching over or frequently looking down at your phone can weaken upper back muscles and tighten chest muscles, leading to a rounded upper back posture.

Poking your chin

This often happens when screens are too high or your back is hunched. It can cause neck tension and misalignment.

Rounded shoulders

To find out if your shoulders are rounded, stand facing a mirror. If your knuckles face forward it may indicate that you have a tight chest and weak upper back leading to round shoulders.

Cradling your phone

If you hold your phone between your ear and shoulder, you are putting yourself at risk of neck, upper back and shoulder strain.

Cradling your phone between your ear and shoulder is a common posture mistake

While good posture matters, regular movement is just as important — especially if you sit for long periods.

Try to stand, stretch, or walk for a couple of minutes every 20–30 minutes. Even short bursts of movement can reduce muscle stiffness and improve circulation.

What does good posture look like?

When standing:

• Imagine a piece of string pulling up from the very top of your head

• Shoulders back and relaxed

• Tummy pulled in gently

• Feet, hips & shoulders in alignment

• Weight evenly distributed across both feet

• Straight legs, but relaxed knees

• Head level and looking directly ahead

When sitting at a desk:

• Feet flat on the floor

• Knees at the same level or slightly lower than hips

• Hips a far back on seat as possible

• Shoulders relaxed

• Elbows at right angles

• Head straight and looking directly ahead, eyes level with the top third of the screen

Our sources and for more information: https://www.nhs.uk http://backcare.org.uk/

---

Free Health Promotion Resources: Be the first to receive Health Chatter information, and other content related to employee health and wellbeing by signing up to our Health Chatter emails.