Ever catch yourself slouching at your desk or hunching over your phone? You’re not alone. In today’s world of long work hours and endless screen time, good posture often takes a backseat—literally. But did you know that poor posture can do more than just make you look slouched? It can actually have a big impact on your overall health.
As a physiotherapist, I see firsthand how bad posture can lead to all sorts of aches, pains, and even problems with breathing and digestion. The good news? There are simple, practical ways to improve your posture and feel better every day. Let’s dive in!
How Bad Posture Can Affect Your Health
It Can Cause Muscle and Joint Pain When you constantly sit or stand with poor posture, your muscles and joints take on extra strain. Over time, this can lead to tightness, discomfort, and even chronic pain in areas like your neck, back, and shoulders. If you’ve ever ended a long workday with a stiff neck or aching lower back, posture might be to blame.
It Can Mess with Your Breathing and Digestion Slouching doesn’t just make you look tired—it also compresses your chest and abdomen. This can make it harder to take deep breaths and may even slow down digestion, leading to issues like bloating, acid reflux, and constipation.
It Can Lower Your Energy and Affect Your Mood
Ever notice how standing tall makes you feel more confident? That’s because posture plays a role in how we feel. Poor posture can reduce blood flow, which may lead to fatigue. It can even affect your mood, making you feel sluggish or down. On the flip side, standing up straight can boost both energy and confidence!
So what can you do to improve your posture?
Pay Attention to How You Sit and Stand
The first step to better posture is simply being aware of it. Check in with yourself throughout the day—are your shoulders rounded? Is your head jutting forward? Small adjustments can make a big difference over time.
Set Up an Ergonomic Workspace
If you spend a lot of time at a desk, make sure your setup is working for you, not against you. You can book a Telehealth session with our physiotherapists to view your desk set up and adjust it to help you.
• Your chair should support the natural curve of your spine.
• Your computer screen should be at eye level to prevent neck strain.
• Keep your feet flat on the floor and your knees at a 90-degree angle.
Strengthen Your Core
Your core muscles help support your spine and keep you upright. Adding exercises like planks, bridges, and supermans to your routine can help improve your posture and prevent pain.
Stretch It Out
Tight muscles can pull your body out of alignment, making good posture harder to maintain. Stretching exercises, especially for your chest, shoulders, and hips, can help keep your body balanced and flexible.
Do Posture-Boosting Exercises
Try exercises that strengthen your upper back and improve shoulder alignment, like wall angels or scapular retractions. These simple movements can help counteract the effects of hunching over all day.
Take Movement Breaks
Sitting for hours on end isn’t great for your posture (or your health). Set a reminder to get up and move every 30 minutes—stand, stretch, take a short walk. Your body will thank you!
Get Professional Help When Needed
If you’re struggling with pain or unsure about your posture, a physiotherapist can assess your alignment and create a personalized plan to help you feel your best. Book here for your convenience!
Posture might not be something you think about every day, but it plays a big role in your overall health. By making small adjustments and building better habits, you can prevent pain, improve your energy levels, and even boost your confidence. So sit up straight, take a deep breath, and start making posture a priority—it’s worth it!
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