Effects of Poor Posture and How to Correct it

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I won’t be surprised to hear that you have back, neck and muscles pain. But how you treat, and methods you try to get rid of it, it will.

Have you searched for what causes it and how to treat it?

I won’t be surprised again if you have come across, “Explaining the complicated medical conditions and strategies to get rid of it that never works.”

Does that make you even more worried?

Well, you don’t have to be anymore, through this post you will learn that significant causes of Physical Pain are due to Poor posture and you can quickly correct it to get rid of your pain.

What is Posture?

Before getting started, let me explain what posture is.

“Posture is a way our body positions or arranges our body parts.” You will hear that often and its filled on every page on the internet. And I am not here to say that again with the same old stuff.

So here is the simplified and more detailed version of what is posture.

You know what, to understand better, you need to divide the word POSTURE into two, i.e., “POS” and “TURE.”

POS – Position of our body.

TURE – Force of nature (gravity).

So in combination, it means the way our body reacts, arranges and positions accordingly to overcome the force of nature (Gravity) and to maintain our body’s stability.

Whether we sit, stand, sleep, walk, run or perform any other activities, we always come in contact with gravity. So in each event, our body maintains a position so that it is in a stable posture. And it should be positioned in such a way that the work or our muscles are minimal. That’s a good posture.

If we don’t maintain our body with good posture, the muscles in our body have to work more, and it is how it starts destroying our health system. (More on this later)

Posture is the way our body reacts, arranges and positions accordingly to overcome the force of nature (Gravity) and to maintain our body’s stability.

Poor Posture

If your muscles work more to maintain the posture or have to put in a lot of effort to reach a specific position, it means you are in a wrong posture. The muscles quickly become fatigued, sore and eventually starts affecting other systems in our body.

Sitting in a stooped position, lifting with a bent back, standing with hyperextended or flexed back, performing activities in a flexed position, unequal distribution of weight while carrying luggage are few examples of poor posture.

Okay now let’s get to the main point, how a poor posture destroys our health system.

Effects of poor posture on our health

1. Muscle Pain

When our body maintains in an improper posture, our muscles have to work more to keep our body stable. Not only that, but it also keeps the muscles in a prolonged stretched position, which weakens the muscles and leads to pain.

2. Joints Pain

With weakened muscles, stretched ligaments and soft tissues that protects the joints becomes weak and unstable. And it leads to wear and tear of the joint structures, and the bones surface at joint gets more intact to each other. All of this conditions leads to instability of the joint and to the joints pain.

3. Strain and Sprain

We have learned that poor posture makes our muscles work more and keeps the soft tissues in a stretched position. Anf if it continuously goes on with that position for the longer duration, it leads to tearing of the soft tissues.

That’s a strain for muscles and sprain of ligaments.

4. Breathing Problem

When we sit in a stooped position, the muscles on our anterior chest that assist our breathing remains in contracted/ shortened position.

The expansion capacity of our lungs is restricted or limited by the shortened and tight muscles of our chest. That compromises the lung capacity and breathing patterns. No wonder, the person who sits on a chair with a round back (Stooped position), always feels difficulty in breathing.

5. Cardiovascular issues

Australian and United Kingdom have found out that those who sit in a wrong position experience 147% risk of developing a Cardiovascular disease.

Not only that, a person with a poor posture experience a shorter life expectancy. So, guys, it’s time you correct it if you are reading this article in a wrong posture. You will learn how to maintain a correct posture below.

6. Digestive Problem

When we sit or stand with the round back, the digestive system gets compressed from the upper body. The bowl and intestine movements are also compromised from the compression and do not allow the digestive system to work freely. Hence, the digestion of the food, absorption of nutrition and removal of the waste from our body also gets affected and at the end, lands up with a digestive problem.

7. Leads to Stress

We know and we are aware that maintaining a good posture helps in relieving stress. With the erect spine, relaxed muscles and correct posture, the happy hormone is released into our body that relieves stress.

Well, with a poor posture, the tendency of our body to release happy hormones is reduced and leads to stress.

8. Back Pain and Neck Pain

Our back is made up of multiple bones which are placed on top of each other.

The nerves, ligaments, backbones, and disk (cushion between the spines) should be maintained in an erect position to avoid any pinches and compression that causes back and neck pain.

But when we sit with a poor posture, the whole structures of our back becomes into a bent position. And eventually, it compresses the disk, nerves, and ligaments of the backbones which leads to pain in our Back and Neck. You will land up visiting a Physiotherapist to get yourself treated and to learn a correct sitting position.

9. Gets Fatigue easily

When we maintain our body in poor posture position, extra tension is put upon on our muscles, cardiovascular system and to lungs to breath. All of this conditions makes us fatigue quickly, and we often need to take rest from our work.

How to maintain correct posture

Sitting Posture

Pull your chair in as close as possible to your desk so that you don’t have to lean forward to reach the desk. Always keep your back straight and contacted to the back support of your chair.

You can even use a rolled towel and place it on your lower back. It supports your back and helps to get rid of the back pain easily.

Follow the same tips while sitting for driving.

Standing Posture

Do you know why soldiers can stand without pain for all day long? It is because they maintain the correct standing posture; erect spine, shoulder properly labeled with trunk and hip, and back in a straight position.

The above pictures demonstrate the correct position for standing while working in the kitchen and while delivering speeches, keep one foot in front and knees slightly bent. If you have to stand for a long time, try keeping one foot higher than the other, on a low stool. Change your position often.

A 5 minutes daily practice of correct standing posture can help you maintain proper positioning. Stand against a wall where your head, upper back, and butt touch the wall surface keeping a small curve at your lower back as shown above in the middle figure.

Correct lifting techniques

Don’t bend your back to lift an object from the floor, instead bend your hips and knees. Always keep your back straight.

Proper way of carrying Luggage

Carrying unequal weights can lead to imbalanced muscle activation and uneven force distribution to the back, which causes back pain.

Always carry equal weight in each hand to prevent from getting back pain.


In this post, you have learned everything one needs to know about Posture, effects of poor posture on our health system, and finally how to maintain a correct position with the video.

I hope you have benefited with this post and helped you in getting rid of your Physical Pain.

Always remember that everything starts with a posture, and ends with a posture. Always maintain a correct position so that you can live a pain-free life. Additionally, you can also go for Massage Therapy in getting rid of the pain.

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