How posture affects your health

Alice Monk
Apr 12, 2022
2 min read

Updated: Jul 28

Are you a sloucher, a leaner, or someone who sits and stands tall? Your posture has a big impact on the health of your back - and the rest of your body too. While you might not notice the effects of poor posture when you're younger, its impact builds up over time. Left unchecked, it can lead to aches, pains, and long-term problems. The good news? Correcting your posture can help prevent issues and reduce existing discomfort.

How does posture affect your health?

Poor posture - such as slouching or leaning on one leg - puts uneven strain on your bones and muscles. This can lead to pain and discomfort, most commonly in your back, shoulders, and neck. It can also make you more prone to injury by making your spine more fragile and causing problems with balance. Posture also impacts your internal systems: sitting hunched over restricts the space your organs need to work properly, which can negatively affect your breathing and digestion.

A man hunches over in a chair to use his phone. — Bending your neck to look down at your phone puts a huge strain on your spine.

It can take time and effort correcting your posture because it involves using muscles that may not be very strong yet. But with regular practice, your posture will improve and feel more natural over time.

How to correct common posture mistakes

Text neck

Looking down at your phone can strain your neck and upper spine.

Fix it: Hold your phone at eye level when possible. At home, consider casting content to a larger screen so you’re not hunched over a small device.

Hunching, slouching, & leaning

These positions may feel comfortable short-term but strain your back over time.

Fix it: Sit or stand tall. Imagine a string pulling upwards from the crown of your head. When sitting, make sure your lower back is supported, your feet are flat on the floor, and your hips and knees are at 90 degrees. When standing, distribute your weight evenly, gently pull your shoulders back, and engage your core.

A lady at desk, hunching over a laptop — Over time, hunching and slouching can put strain on your body leading to pain

Not moving regularly

Remaining still for long periods puts pressure on certain joints and muscles.

Fix it: Change position regularly. Aim to stand, stretch, or move at least every 20–60 minutes. If you’re desk-based, try rotating tasks or setting movement reminders. Find out how to move more when you're in a sedentary role at work.

Preventing posture related pain

It’s important to be aware of your posture and correct it whenever you notice it’s not quite right. The effects of both good and bad posture build up over time, so the more you practice good posture over bad posture, the easier it will be to maintain it and vice versa.

You can help yourself further by exercising regularly and focusing on strengthening the muscles that help you hold yourself well. Classes such as yoga, Pilates and tai chi are great for building a solid core foundation of strength, and swimming can give you a good full body workout whilst minimising the impact on your joints.