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The Link Between Bad Posture And Back Pain: Ways You Can Correct Your Posture

Key Points

  • Chronic back pain can be caused by poor posture, which puts unnecessary stress on the spine and surrounding muscles. Consequences of bad posture include distortion of the spine's natural curves, chronic pain, and internal issues affecting the digestive and cardiovascular systems.
  • Bad posture can also impact how you appear to others, with good posture often associated with confidence and poor posture with shyness.
  • Correcting bad posture involves strengthening the back and core muscles, regular visits to a chiropractor, using supportive furniture like desk chairs and mattresses, and increasing awareness of your body's alignment.
  • Strategies include exercises such as lifting small weights, yoga, and Pilates, chiropractic adjustments, using high-backed, contoured chairs and supportive mattresses, and reminders to maintain good posture.
  • If posture issues persist, it is recommended to consult with a chiropractor or doctor for further assistance.

If you’ve been struggling with chronic back pain, one of the factors that could be causing it is poor posture. When you’re feeling tired or focused intently on something, it can be easy to start slouching by accident. However, if you’re consistently sitting with bad posture, it’s going to put a lot of unnecessary stress on your spine and the muscles around it. Here are some of the consequences of poor posture - and the steps you can take to correct it. 

The Link Between Bad Posture And Back Pain: Ways You Can Correct Your Posture

Key Points

  • Chronic back pain can be caused by poor posture, which puts unnecessary stress on the spine and surrounding muscles. Consequences of bad posture include distortion of the spine's natural curves, chronic pain, and internal issues affecting the digestive and cardiovascular systems.
  • Bad posture can also impact how you appear to others, with good posture often associated with confidence and poor posture with shyness.
  • Correcting bad posture involves strengthening the back and core muscles, regular visits to a chiropractor, using supportive furniture like desk chairs and mattresses, and increasing awareness of your body's alignment.
  • Strategies include exercises such as lifting small weights, yoga, and Pilates, chiropractic adjustments, using high-backed, contoured chairs and supportive mattresses, and reminders to maintain good posture.
  • If posture issues persist, it is recommended to consult with a chiropractor or doctor for further assistance.

If you’ve been struggling with chronic back pain, one of the factors that could be causing it is poor posture. When you’re feeling tired or focused intently on something, it can be easy to start slouching by accident. However, if you’re consistently sitting with bad posture, it’s going to put a lot of unnecessary stress on your spine and the muscles around it. Here are some of the consequences of poor posture - and the steps you can take to correct it. 

The Health Consequences of Bad Posture

If you need a little motivation to improve the way you sit and stand throughout the day, just look at the potential negative health consequences of having bad posture. The biggest health consequence is a distortion of the natural curves in your spine. Your spine isn’t meant to be straight - you have three natural curves there to support the rest of your body. When you slouch, your spine will become misaligned, creating tension in the spinal joints. As a result, you’ll likely experience pain in your lower back as well as in your shoulders. Since this also creates muscle imbalances, you also might end up with pain in other parts of your body. 

In addition to chronic pain, bad posture can also cause internal issues, affecting both your digestive system and your cardiovascular system. This is because you are compressing your internal organs in a way that is very unnatural. This can make it difficult for your body to digest efficiently, leading to gas and general discomfort. It also slows down your circulation, making it much more difficult for your body to heal itself when it’s injured. Poor posture can also affect the way you appear to other people. When you stand up straight, you look confident and poised, but slouching can make you look shy. 

How to Correct Bad Posture

Luckily, there are many strategies you can use to correct bad posture. This ranges from big changes, like switching up your exercise regimen, to small ones, like adding extra support to your chairs. Here are some ways you can correct bad posture. 

Strengthen your back and core

One of the reasons people develop bad posture in the first place is because the muscles in their torso aren’t strong. When you strengthen the muscles in this part of your body, it becomes much easier to hold your back up nice and straight. There are many ways you can go about doing this. Lifting small weights can be very helpful for building up strength, but make sure to stretch out your muscles after lifting to prevent them from getting tense. Yoga and Pilates exercises are both very helpful for building strength and control in this area. Pilates focuses more on toning the muscles, while yoga is excellent for lengthening the muscles and developing mobility. If you don’t have time to go to a class, you can look up exercises online to try. 

See a chiropractor regularly

Another easy way to reduce tension in your back is by seeing a chiropractor. A chiropractor uses adjustments to move your spine back into its natural position if it has moved out of place. These adjustments will not only help relieve chronic pain, but will make it much easier for you to maintain good posture in the future. Chiropractors take a very holistic approach to treatment, so they can also help you eliminate chronic pain and soreness in your entire body, not just your back. They’ll give you stretches and exercises to do to help you with your posture, and they can even help you assess your diet, workout, sleep, and other factors that could be affecting your health so you can make positive changes. 

Buy a supportive desk chair and mattress

If you spend a lot of time sitting down at work, the chair that you are using can have a big effect on your posture. If your chair is uncomfortable and doesn’t support the back’s natural curves, you are going to be much more likely to slouch as a result. Look for a desk chair with a high back that is contoured to fit the curves of your spine instead of forcing your body into an unnaturally straight position. It should also be made with a supportive, cushy material to keep your muscles nice and comfortable. 

Additionally, you should make sure that you are using a supportive mattress. A poor quality mattress can lead to back pain and spinal imbalances that can have a negative effect on your posture during your waking hours. Ideally, your mattress should be made of a supportive memory foam that supports the contours of your body without creating a sinking feeling. If you don’t want to invest in an entirely new mattress, you can also shop for an affordable mattress topper to add some more support to your bed. 

Be aware of your alignment

A big part of correcting your posture is just increasing your awareness of it as you go about your day. This can be difficult to get used to if it’s not something you’ve done in the past, but with some practice, it will become second nature. There are a variety of things you can do to remind yourself to check in on your posture. You can try wearing a brightly colored bracelet or ring that you associate with good posture, because every time you see it, it can be a reminder to sit up straight. You can also try enlisting a friend or family member to remind you to stand up straight if they see you slouching. 

Think about keeping your shoulders on top of your hips, and your feet and knees all in a straight line if you are standing. Keep your shoulders relaxed and your knees slightly bent. This can take some practice, but over time, you can train your body to naturally assume this position. If you’re still struggling to maintain good posture, talk to a chiropractor or a doctor for more assistance. 


About Dr. Brent Wells

Dr. Brent Wells is a graduate of the University of Nevada where he earned his bachelor of science degree before moving on to complete his doctorate from Western States Chiropractic College. He founded Better Health Chiropractor Anchorage in Alaska in 1998. He became passionate about being in the chiropractic field after his own experiences with hurried, unprofessional healthcare providers. The goal for Dr. Wells is to treat his patients with care and compassion while providing them with a better quality of life through his professional treatment. 

Frequently asked questions

  • What are some health consequences of having bad posture?

    Bad posture can lead to a distortion of the natural curves in your spine, causing tension in the spinal joints and resulting in pain in your lower back and shoulders. It can also create muscle imbalances, leading to pain in other parts of your body. Additionally, bad posture can cause internal issues, affecting both your digestive system and your cardiovascular system, and can also affect the way you appear to others.
  • How does bad posture affect the spine?

    Bad posture can distort the natural curves in your spine, causing your spine to become misaligned. This creates tension in the spinal joints and can lead to chronic pain in your lower back and shoulders.
  • How can bad posture affect your appearance?

    Poor posture can affect the way you appear to other people. When you stand up straight, you look confident and poised, but slouching can make you appear shy.
  • What are some ways to correct bad posture?

    You can correct bad posture by strengthening your back and core, seeing a chiropractor regularly, buying a supportive desk chair and mattress, and increasing your awareness of your posture throughout the day.
  • How does strengthening your back and core help improve posture?

    Strengthening the muscles in your torso makes it easier to hold your back up straight. This can be done through exercises like lifting small weights, yoga, and Pilates.
  • How can a chiropractor help improve posture?

    A chiropractor can help improve posture by using adjustments to move your spine back into its natural position if it has moved out of place. These adjustments can help relieve chronic pain and make it easier to maintain good posture in the future.
  • How can a supportive desk chair and mattress help improve posture?

    A supportive desk chair and mattress can help improve posture by supporting the back's natural curves. This can prevent slouching and keep your muscles comfortable, which can help maintain good posture.
  • What are some ways to increase awareness of your posture?

    Increasing awareness of your posture can be achieved by wearing a brightly colored bracelet or ring that you associate with good posture, or by enlisting a friend or family member to remind you to stand up straight if they see you slouching.
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