Can You Fix Bad Posture + Tips and Timeline for Success
Jan 2, 2025
Slumping over your phone or computer? Are you suffering from neck pain or backaches? You’re not alone. The average person spends nearly seven hours on devices daily, so our posture suffers.
This guide will help you answer the question: can you fix bad posture? You’ll learn the importance of correcting bad posture, the common causes and effects, and postures apps to improve your alignment.
Posture AI’s innovative posture correction app provides users a clear plan based on their unique needs. Think of it as a personal trainer for your posture that uses artificial intelligence to help you achieve your posture goals.
Table of Contents
What Are the Negative Health Effects of Bad Posture?
Posture Problems: The Basics
Bad posture is an abnormal body alignment that occurs when standing, sitting, or lying down. It can cause the muscles and ligaments to work extra hard to keep the body in position, leading to fatigue and discomfort. Over time, muscle fatigue can cause pain, and poor posture can become a habit that is difficult to break. Common causes of bad posture include slumping in a chair at work, reclining on a couch, and hunching over a smartphone.
How Bad Posture Harms Your Health
America, we have a posture problem. Whether it's the result of sitting at a desk all day, looking down at a smartphone, or lounging on a couch, poor posture is dogging people of all ages. And health experts are worried. "It's a common and important health problem among Americans, and it can lead to neck pain, back problems, and other aggravating conditions," says Meghan Markowski, a Harvard-affiliated Brigham and Women's Hospital physical therapist.
While back and neck conditions top the list of potential posture woes, there are many others — such as poor balance, headaches, and breathing difficulties. "Researchers are also looking into whether posture affects mood, sleep, fatigue, and jaw alignment," Markowski says.
Three Surprising Risks of Poor Posture
Three other problems linked to poor posture may surprise you.
1. Incontinence
Poor posture promotes stress incontinence — when you leak a little urine if you laugh or cough. "Slouching increases abdominal pressure, which puts pressure on the bladder. The position also decreases the ability of the pelvic floor muscles to hold against that pressure," notes Markowski, who specializes in helping people overcome bladder, bowel, and pelvic floor problems.
2. Constipation
Poor posture on a toilet — hunched over with your knees lower than your hips — can promote constipation. "That position closes the anus somewhat and makes it harder for the abdominal muscles to help move feces out," Markowski says. Constipation is characterized by fewer than three bowel movements per week, complex, dry stools, straining to move the bowels, and a sense of an incomplete evacuation.
3. Heartburn and slowed digestion.
A slouched posture after a meal can trigger heartburn caused by acid reflux (when stomach acid squirts back up into the esophagus). "Slouching puts pressure on the abdomen, which can force stomach acid in the wrong direction," explains Dr. Kyle Staller, a gastroenterologist at Harvard-affiliated Massachusetts General Hospital. "And some evidence suggests that transit in the intestines slows down when you slouch. In my opinion, it probably does play a small role."
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Can You Fix Bad Posture Permanently?
Yes. No matter how old you are, when it comes to posture correction, it’s never too late to start. Older adults often worry that the changes in their posture may be permanent. While it’s understandable when we get 80- and 90-somethings asking, “Is it ever too late to correct bad posture?” But we also get it from our younger clients! The answer, reassuringly, is no. It's never too late to improve your posture. But to make meaningful changes, we first must understand what bad posture looks like and how it contrasts with proper alignment.
Bad posture takes on several forms and is often the result of habitual actions that go unnoticed. These habits may include slouching in your chair, protruding your head forward, or constantly craning your tech neck to look at a screen. Top culprits in our society today also encompass 'text neck' - a position many of us default to when using mobile devices, hunching over while walking, and spending long hours in awkward positions, such as leaning on one leg or carrying heavy bags on one shoulder.
In contrast, good posture is all about optimal body alignment. This involves standing, sitting, and moving in ways that reduce strain on your supporting muscles and ligaments. With our approach at Activ8 Posture, this doesn’t mean you should necessarily have to obsess over keeping your shoulders back and your back straight consciously throughout the day.
Like they say with water and staying hydrated, “If you're thirsty, you’re probably already dehydrated.” Similarly, by giving your body the proper stimulus through postural exercises, you’ll ensure your body maintains alignment and integrity and that your weight is distributed evenly across your feet when standing – without having to think about it.
Top 10 Poor Postures Frequently Observed
Here are ten poor postures that we frequently observe:
1. Text Neck
This posture is common among those frequently using mobile devices. It involves bending the neck to look down at the screen, leading to neck and shoulder pain.
2. Forward Head
Often seen in office workers with poor ergonomics, this involves leaning the head forward, extending beyond its balanced, neutral position.
3. Rounded Shoulders
This posture features shoulders that are slumped forward, often resulting from long hours spent at a computer.
4. Hunched Back
Also known as kyphosis, an exaggerated back rounding characterizes this posture.
5. Anterior Pelvic Tilt
An exaggerated forward tilt of the hips characterizes this posture. It often results from weak abdominal muscles and tight hip flexors, causing lower back discomfort.
6. Arched Back
Also known as lordosis, it's an excessive inward curve of the lower back, often paired with a protruding abdomen.
7. Leaning on One Leg
Frequently shifting body weight to one leg, whether from a past injury or a dominant side, leads to muscle imbalances and spine misalignment.
8. Uneven Shoulders
This posture, usually caused by muscle imbalances or carrying heavy bags on one shoulder, is marked by one shoulder being higher than the other.
9. Uneven Hips
A hip-hike or disparity, usually resulting from an imbalance in the strength or flexibility of the muscles around the hips and lower back, often causes problems up and down the body.
10. Flat Back
A lack of natural curves in the spine characterizes a flat-back posture. This often leads to pain and discomfort as it can strain your muscles and ligaments, making it difficult to maintain an upright posture.
Is Bad Posture Permanent?
While the difference between good and bad posture may seem stark, the encouraging news is that poor posture is not a life sentence. Just as your cardiovascular health can improve with regular exercise and a healthy diet, your posture can significantly improve with the proper stimulus.
Physical activities, especially those aimed at straightening and then strengthening the body, have profoundly positive effects on your posture. Regular stretching and mindful awareness (until habitual) of how you sit, stand, and move throughout the day can also bring substantial improvements.
Transforming your posture from poor to excellent is entirely achievable with a consistent, targeted effort. Just like maintaining cardiovascular health, enhancing your posture is an ongoing journey, but it's worth embarking on for your overall health and well-being.
Ready to get started?
Read on to learn how to do 12 exercises that’ll help you sit a little taller:
1. Child’s Pose
The child’s pose stretches and lengthens your spine, glutes, and hamstrings. It may also release tension in your lower back and neck.
To do this pose:
Sit on your shins with your knees together, your big toes touching, and your heels splayed to the side.
Fold forward at your hips and walk your hands out before you.
Sink your hips back down toward your feet. If your thighs won’t go down, place a pillow or folded blanket under them for support.
Place your forehead on the floor or turn your head to one side.
Keep your arms extended or rest them along your body.
Breathe deeply into the back of your rib cage and waist.
Relax in this pose for up to 5 minutes while breathing deeply.
2. Forward Fold
This standing stretch releases tension in your spine, glutes, and hamstrings. It also stretches your hips and legs.
To do this pose:
Stand with your big toes touching and your heels slightly apart.
Bring your hands to your hips and fold forward at your hips.
Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as possible.
Bend your knees slightly, soften your hips, and allow your spine to lengthen.
Tuck your chin into your chest and allow your head to fall heavy to the floor.
Remain in this pose for up to 1 minute.
3. Cat-Cow
Cat-Cow pose helps relieve tension in your torso, shoulders, and neck while promoting blood circulation and spinal mobility.
To do this pose:
Come onto your hands and knees with your weight balanced evenly between all four points.
Inhale to look up, dropping your abdomen toward the ground as you extend your spine.
Exhale, arch your spine toward the ceiling, and tuck your chin into your chest.
Continue this movement for at least 1 minute.
4. Standing Cat-Cow
A variation on the standard Cat-Cow, this standing posture helps loosen up the tightness in your back, hips, and glutes.
To do this pose:
Stand with your feet about hip-width apart with a slight knee bend.
Extend your hands in front of you or place them on your thighs.
Lengthen your neck, bring your chin toward your chest, and round your spine.
Then, look up, lift your chest, and move your spine in the opposite direction.
Hold each position for five breaths at a time.
Continue this movement for a few minutes.
5. Chest Opener
Opening and stretching your chest is instrumental if you spend most of your day sitting, which tends to make your chest move inward.
To do this stretch:
Stand with your feet about hip-width apart.
Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
Keep your head, neck, and spine in one line as you gaze straight ahead.
Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
Breathe deeply as you hold this pose for five breaths.
Release and relax for a few breaths.
Repeat at least 10 times.
6. High Plank
High planks help relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. They also help develop balance and strength in your core and back, which is essential for good posture.
To do this exercise:
Come onto all fours and straighten your legs, lift your heels, and raise your hips.
Straighten your back and engage your abdominal, arm, and leg muscles.
Lengthen the back of your neck, soften your throat, and look down at the floor.
Make sure to keep your chest open and your shoulders back.
Hold this position for up to 1 minute at a time.
7. Side Plank
A variation on the standard plank, this move works the muscles in your sides and glutes. Strengthening and aligning these muscles helps support your back and improve posture.
To do this exercise:
Bring your right hand slightly into the center from a high plank position.
Shift your weight onto your right hand, stack your ankles, and lift your hips.
Place your left hand on your hip or extend it toward the ceiling.
Drop your right knee to the floor for extra support.
Engage your abdominals, side body, and glutes as you maintain this pose.
Align your body straight from the crown of your head to your heels.
Look straight ahead of you or up toward your hand.
Hold this pose for up to 30 seconds.
Repeat on the opposite side.
8. Downward-Facing Dog
Downward-Facing Dog is a forward bend that can be used as a resting pose to balance out the body. It can help relieve back pain and strengthen and align your back muscles.
To do this pose:
With your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
Lift your knees and hips to bring your sitting bones toward the ceiling.
Bend your knees slightly and lengthen your spine.
Keep your ears aligned with your upper arms, or tuck your chin into your chest.
Press firmly into your hands and keep your heels slightly lifted.
Remain in this pose for up to 1 minute.
9. Pigeon Pose
This hip-opening posture can also loosen up your spine, hamstrings, and glutes.
To do this pose:
Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders.
Bend your right knee and place it behind your right wrist with your right foot angled to the left.
Rest the outside of your right shin on the floor.
Slide your left leg back, straighten your knee, and rest your thigh on the floor.
Ensure your left leg extends straight back (not to the side).
Slowly lower your torso to rest on your inner right thigh with your arms extended.
Hold this position for up to 1 minute.
Slowly release the position by moving your hands toward your hips and lifting your torso.
Repeat on the opposite side.
10. Thoracic Spine Rotation
Opening the chest and rotating the spine relieve tightness while increasing stability and mobility.
To do this stretch:
Come onto all fours, sink your hips back down to your heels, and rest on your shins.
Place your right hand behind your head with your elbow extended to the side.
Keep your left hand under your shoulder, bring it to the center, and rest on your forearm.
Exhale as you rotate your right elbow toward the ceiling and stretch the front of your torso.
Take one long inhale and exhale in this position.
Release back down to the original position.
Repeat this movement 5–10 times, alternating sides.
11. Glute Bridge
Glute bridges help strengthen and activate your glutes while relieving lower back pain. This improves the functioning and alignment of your hips and pelvis, leading to better posture.
To do this exercise:
Lie on your back, your knees bent, and your feet about hip-distance apart.
Keep your feet about a foot away from your hips.
Rest your arms alongside your body with your palms facing down.
Exhale as you lift your hips toward the sky, straightening your spine.
Hold this position for up to 1 minute at a time.
12. Isometric Pulls
Isometric pulls work your shoulder, arm, and back muscles, giving you the strength to maintain good posture.
To do this exercise:
Sit in a chair with a soft back.
Make a fist with each hand and extend your arms in front of you so that they’re parallel to the floor.
Exhale as you draw your elbows back toward your shoulders and squeeze your shoulder blades together.
Breathe deeply as you hold this position for 10 seconds.
On an inhale, slowly release to the starting position.
Repeat this movement for 1 minute.
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How Long Does It Take to Fix Bad Posture?
The timeline for fixing bad posture varies significantly from person to person. Your unique situation, including the severity of the postural misalignment and your dedication to corrective actions, will impact how quickly you see results. Understandably, this might feel overwhelming, but remember, a thousand-mile journey begins with a single step. And you have dedicated posture therapists like us here to guide you every step of the way.
Improving posture is a process in which progressive corrective exercises significantly impact your body. Along with this, lifestyle modifications and adjusting how we perceive our bodies also help. The best therapeutic approach works synergistically with your body, promoting a healthier alignment from the inside out. This inside-out approach paves the way for a more sustainable solution than treating symptoms. Ultimately, this may take anywhere from two weeks to two years. Why such a variation? Well, it depends on several factors. The first is consistency. Second, age. And third, mindset. Let’s unpack each of these a little more:
Consistency Is Key to Fixing Bad Posture
How consistent are you with your exercises? This question determines how fast you master any new skill or habit, whether the piano, a new language, or better posture. Practicing once a week isn’t going to get you anywhere fast. Make sure you are completing your posture stretches DAILY!
Age and Fixing Bad Posture
How long have you been in that poor postural position? It’s just a matter of physics. The longer you’ve been typing, texting, and spending hours a day at your desk without countering any of those poor postural positions, the longer it will take to undo the damage.
Mindset Matters When Fixing Bad Posture
How confident are you that you can change your posture? How committed are you to doing what it takes? You will see results faster when you bring a positive, can-do attitude and pair that with consistent workouts. Therefore, consistency, age, and mindset will affect how long it takes to correct your posture. This means that your choices have much to do with whether it takes a shorter or longer period.
Improve Your Posture with Our Posture Correction App
Posture AI's posture correction app transforms your posture and well-being using advanced AI technology and your smartphone camera. Our app provides personalized posture analysis, expert-guided exercises, and progress tracking to help you move and feel better. Simply take front and side photos, and our AI generates detailed reports with tailored improvement plans.
Features include instant posture scanning, AI-powered analysis, customized exercise programs, and progress monitoring. Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. Skip expensive treatments and transform your posture with just a few minutes of guided daily exercise.
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