20 Alarming Symptoms of Bad Posture & 6 Ways to Correct It
Dec 1, 2024
Are you slumping while working at your desk or slouching on the couch while binge-watching your favorite show? We all struggle with poor posture from time to time, but when bad posture becomes a habit, it can lead to a host of issues. This blog will help you understand the, posture exercise and symptoms of bad posture so you can eliminate pain, boost confidence, and enhance your overall well-being.
As you read on, you’ll discover how Posture AI's posture correction app can help you identify and correct the symptoms of bad posture so you can return to living life to the fullest.
Table of Content
What is Bad Posture and What Causes it?
Most people attribute, at least to some degree, their neck or back pain to poor posture. Good posture is a form of fitness in which the body's muscles support the skeleton in a stable and efficient alignment. Good posture is present both in stillness and in movement.
Causes of Bad Posture
Unfortunately, numerous factors can get in the way of good posture. Bad posture can come about due to things like the day-to-day effects of gravity on our bodies. Bad posture may also cause issues that, for the most part, you can't control. A combination of these factors is also quite common due to:
An injury
An illness
Because of genetics
Considering the underlying factors that interfere with good posture may help guide you as you make lifestyle changes or seek medical or holistic treatment.
Injury and Muscle Guarding
After an injury, muscles can spasm to protect the vulnerable area. While muscle spasms can help keep your injuries stable and protect them from further injury, they also limit your movements and cause pain. Prolonged muscle spasms lead to weakened muscles over time.
The resulting imbalance between muscles guarding an injury and those still working normally may also lead to aberrations in body posture. Sometimes, treatment with massage and/or physical therapy can help bring muscles back to optimal functioning.
Muscle Tension and Muscle Weakness
When certain muscle groups are weak or tense, posture can be affected, and pain can develop after a while. Muscle weakness or tension can develop when you hold a prolonged position day after day or when you perform routine tasks and chores in a way that places tension on your muscles or uses them unequally.
A 2018 study published in the March issue of Scoliosis Spinal Disorders points out muscle tension, strength, and flexibility affect posture. Living an active lifestyle may help you avoid bad posture in the long run.
Daily Habits Can Lead to Bad Posture
Your body can abandon good posture as you find ways to accommodate muscle spasms, weakness, tension, and imbalance between muscle groups. Your body may use alternate but less efficient muscle contraction and stretch patterns in these situations.
Called compensation, the body can still achieve its movement aim but with compromised alignment.
Your Use of Technology and Your Posture
Your use of technology—whether you sit at a computer all day, use a tablet or cell phone, or work with several devices at once—can slowly cause your body to become out of alignment.
If you text incessantly, you may develop a text neck, in which your neck is held in too much flexion or forward bending for too long. This may lead to pain.
Mental Attitude and Stress May Lead to Bad Posture
Do you stress easily or have stressful relationships? If so, watch your posture! Stress may contribute to shallow breathing or overly-contracted muscles, compromising body posture. Conversely, adjusting posture can also counteract stress.
Shoe Choice and The Way You Wear Them
Clothing, especially shoes, can affect posture. Heels throw your body weight forward, quickly catapulting you into misalignment. And if you wear down either the outside or inside of the shoes faster—because of weight-bearing habits—imbalanced kinetic forces will likely translate up your ankle, knee, hip, and lower back.
This may lead to pain or bad posture in any of these joints and your lumbar spine.
Heredity and Genetics
Sometimes, it's just in the genes. For example, Scheuermann's disease is a condition in which adolescent boys develop a pronounced kyphosis in their thoracic spines. Of course, in such cases, it's best to work with your healthcare provider for treatment and management.
Related Reading
• Is Good Posture Attractive
• What Good Posture Looks Like
• Does Good Posture Make You Taller
• Does Running Improve Posture
• Posture Exercises for Seniors
20 Concerning Symptoms of Bad Posture
Recognizing the symptoms of bad posture is essential for early intervention and effective recovery. The sooner you identify signs of poor posture, the quicker you can correct it to avoid permanent damage and painful problems.
The Visible Symptoms of Poor Posture
Visible symptoms of bad posture reflect changes to the body’s musculoskeletal structure. Over time, poor posture alters the spine’s normal alignment and causes muscle imbalances, leading to these noticeable features.
1. Rounded Shoulders
Rounded shoulders are caused by excessive slouching while sitting in front of a computer, using a phone, sitting for long periods, bending over repeatedly, driving, or carrying heavy objects frequently. These activities tighten and shorten the pectoral muscles (muscles in front of the shoulders) and lengthen and weaken the back muscles.
2. Head Tilted Forward
Poor posture can cause a forward posture in which the head and ears are forwardly placed. Normally, the ears should align with the shoulders and the vertical midline, but in forward head posture, the ears are in front of the shoulders.
Since the neck is slanted forward, the cervical spine and the surrounding tissues are stressed, resulting in pain.
3. Pot-Shaped Belly
A pot-shaped belly occurs in a swayback posture in which the lower part of the spine has excessive curvature. Potbelly is due to tight back muscles and weak abdominal muscles, usually caused by sitting for long periods.
4. Hunched Back
Hunched back is also called kyphosis and is more common in adolescents. Kyphosis is characterized by excessive curvature of the thoracic part of the spine.
5. Tilted Pelvis
The pelvis that is rotated forward is called the anterior pelvic tilt. It is caused by excessive sitting without proper stretching and exercise. The muscles in front of the pelvis and thigh become tight, while the muscles in the back become weak due to anterior pelvic tilt.
6. Bent Knees
Bent knees can indicate a lack of proper alignment between the hips, pelvis and spine, potentially leading to increased strain on the lower back.
7. Changes in the Normal Curvature of the Spine
There are three curves in a normal spine, making it s-shaped. Poor posture can cause changes in the spine's natural curve, putting excessive pressure on the spine and surrounding tissues.
8. Uneven Shoulders
Uneven shoulders indicate poor posture, often indicating muscular imbalances or spinal misalignment.
The Other Symptoms and Signs of Poor Posture
In addition to the visible changes in the body, poor posture also causes other health problems.
9. Back, Neck and Shoulder Pain
Pain is one of the common symptoms of bad posture, which causes muscular imbalances. Slouching and bending the head forward causes the neck and upper back muscles to strain over time, which may lead to pain in the neck, back, and shoulders.
10. Poor Circulation
Sitting for long periods in poor posture may increase the chances of developing circulation problems. People with poor body posture have a higher chance of getting varicose veins. Poor circulation is a similar problem to poor lung performance because it hinders how much healthy blood reaches the different cells in your body.
Bad posture can cause poor circulation, with tight muscles and joints that may compress arteries. In particular, poor posture can lead to high blood pressure. Reduced blood flow throughout the body makes the heart work harder.
11. Headaches and Jaw Pain
Constantly leaning forward can strain the neck muscles, leading to tension headaches. A person leaning or bending forward often is more likely to clench their jaw unknowingly, which can cause jaw pain.
12. Poor Sleep
Poor body posture compromises the entire muscular system. It also makes it difficult to relax during sleep, leading to more tossing and turning to find a comfortable position for the neck and back.
13. Impaired Lung Function
If you have chronic bad posture, it may even affect your lung performance. The more you slouch forward, the shorter and tighter your chest muscles become. If they become too tight, they may prevent you from taking deep breaths, which creates issues with shallow breathing.
Poor posture puts pressure on the diaphragm, making expanding more difficult. This also makes it harder to take a deep breath. Without good, healthy breaths, you can't get all the oxygen you need for your internal organs and tissues to function correctly.
14. Heartburn and Poor Digestion
Poor posture can even affect your digestive system, and it does this in several ways. It puts pressure on your stomach and intestines, making it harder for them to process and eliminate waste properly. This slows the digestive process, leading to bloating, feelings of fullness, and heartburn.
Constipation is another possible side effect of poor posture. When you have poor posture and you try to evacuate your bowels, the poor posture causes your knees to fall below your hips, which partially closes the anus and makes it hard to pass stool. All the excess pressure on the lower abdomen from hunching forward can lead to pressure on the bladder, which can cause incontinence or leaking.
15. Constricted Nerves
Nerves also take a beating with poor posture. The incorrect position of bones and muscles can put unnecessary pressure on nerves, which can cause pain throughout the body. A pinched nerve in the top of your neck may cause neck pain, stiffness, or headaches. The nerve pain may shoot down your arms if you have a pinched nerve in the neurovascular bundle.
These conditions can cause constant pain or may only cause pins and needles or numbness. The symptoms of a compressed nerve in the neurovascular bundle include:
Feelings of weakness or heaviness in the arms (significantly when you raise them above your head)
Cramp-like pain in arms and hands
Changes in the color of the hand
Cold hands
16. Pain in Hips, Knees, Ankles and Legs
Poor posture, if severe, can also cause pain in the lower extremities.
17. Incontinence
Stress incontinence (urinary leaks when coughing or laughing) is a rare symptom of poor posture. Increased abdominal pressure also increases the pressure on the bladder, decreasing the ability of the pelvic floor muscles to withstand that pressure.
18. Constipation
Poor posture on the toilet can cause constipation. Sitting hunched over with the knees below the level of the hips is a bad posture on the toilet.
19. Fatigue
Poor posture leads to inefficient use of the body. The muscles work harder in bad posture, which causes them to tire quickly. When bad posture is maintained, more energy is used, resulting in fatigue and tiredness.
20. Spinal Deformity
A healthy spine has a few curves, but the curves are minimal, and the spine shouldn't curve to the side. Some people are born with conditions that cause spinal deformities, such as scoliosis, but poor posture can also lead to changes in your spinal structure. Not only does this affect the way you look, but also it can lead to severe pain and limited mobility because of the abnormal shape. Poor posture often leads to scoliosis or kyphosis.
Scoliosis occurs when the spine curves to the side. It can be caused by leaning to one side of a chair for long periods. Kyphosis occurs when the spine curves too far outward. This may straighten the naturally curved lower back or create a hunched-back appearance.
21. Low Mood and Confidence
The most surprising result of poor posture is its impact on overall mood and confidence. Research has revealed that slouching or adopting a hunched position can contribute to low self-esteem, reduced confidence, and a negative emotional state.
A study published in Health Psychology on how posture affects stress response concluded, “Adopting an upright seated posture in the face of stress can maintain self-esteem, reduce negative mood and increase positive mood compared to a slumped posture.” Maintaining an upright posture has also been linked to increased self-assurance, improved mood, and greater empowerment.
By recognizing posture’s influence on our mental and emotional well-being, we can consciously improve our alignment, uplifting our mood and cultivating a more confident and positive outlook on life.
Related Reading
• How Long Does It Take to Fix Forward Head Posture
• How Long Does It Take to Fix Your Posture
• How Can Poor Posture Result in Back Pain?
• How to Improve Shoulder Posture
• Best Posture for Reading
• Best Sitting Posture on Floor
• Best Posture for Gaming
• Physical Therapy for Posture
6 Ways to Improve Your Posture, From a Physical Therapist
1. The Basics of Posture: Understanding the Symptoms of Bad Posture
A person’s “posture” is their body’s alignment and positioning. We can improve our posture, whether standing, sitting, or lying down. It’s crucial to note that good posture looks different for each position. Long-term “bad” posture—in which the spine and limbs are out of alignment—leads to problems with the muscles and bones, which are caused by stress from gravity.
Over time, poor posture can develop pain, soreness, and stiffness throughout the body, affecting daily functioning. “As a physical therapist, posture is usually the first thing I look at when I evaluate someone,” says DiVincent. “It's almost impossible to treat any issue without at some point addressing the position that the person holds their body in all day. It’s really fundamental to a lot of different conditions and injuries.” Any time you’re holding your body in a position that’s not optimized, you’re risking strain and injury.
2. Practice Simple Exercises to Correct Your Posture
There are simple exercises you can do to correct your posture. “There are a few important exercises you can do that will make you more mindful of how your body is aligned,” DiVincent says. The most common posture problem when sitting is called upper cross syndrome. In this arrangement, the head is bent in a forward position.
The upper spine is rounded, curving outward at the upper back and shoulders. The shoulders are hunched up toward the ears.
Here’s a quick way to check your posture and correct upper cross syndrome:
Sit with your feet flat on the floor.
Tuck your chin and move your head back.
Lower your shoulder blades and pinch them together on your back.
Correcting Lower Cross Syndrome with Proper Standing Posture
When standing, lower cross syndrome can lead to pain in the lower back and legs. The lower back is arched in this position, and the pelvis is tilted forward. This position leads to weak abdominal (stomach) and gluteal (butt) muscles.
The thigh, calf, and hip muscles may become very tight. Here’s how to check your standing posture and correct lower cross syndrome:
Stand with your feet hip-width apart.
Position your knees over your ankles and make sure they’re not locked.
Hold your pelvis in a neutral alignment.
Move your head and shoulder blades back.
Maintaining Proper Posture While Sleeping and Getting Out of Bed
Poor posture can also cause back pain and muscle strain when lying down.
Here’s how to correct your posture while sleeping:
If you’re a side sleeper, put a pillow between your knees and a thicker pillow under your head.
If you’re a back sleeper, put a pillow under your knees. Use an average-size pillow and ensure it’s under your head, not your shoulders.
Avoid sleeping on your stomach, which can strain your back and neck.
It’s also important to use good posture when getting in and out of bed. Bend your knees, roll to your side: slide your legs off the edge of the bed, and use your arms to push up to sitting.
3. Stretch and Strengthen Your Muscles for Good Posture
For good posture, it’s vital to both strengthen and stretch your muscles. “Stretching and strengthening have vastly different purposes but are equally important,” DiVincent says. Stretching is helpful for tissues that have gotten short or tight because they’ve been held in the same position for too long. Strengthening, on the other hand, involves regularly contracting the muscles, which helps to make them stronger.
“When you’re physically stronger, you can hold more load,” she adds. “In this case, the load refers to the weight of your own body.” Each of these forms of exercise can make the other one more practical: It’s challenging to strengthen your muscles if you don’t have the flexibility to do the needed exercises, but strengthening without stretching will lead to more tightness and pain.
4. Stretching Your Muscles Benefits Posture in Many Ways
Tight muscles can lead to imbalance, in which some muscles are short and robust, and others are long and weak. It can cause pain not only in the muscles themselves but also in the joints and nerve tissues.
Tight muscles increase the risk of strain injuries. With stretching, it’s essential to differentiate between a little bit of pain, which means you’re activating your muscles, and pain, which means you’re pushing them too far. “You need to ensure you’re not injuring yourself while stretching,” DiVincent says.
Effective Stretching Techniques for Improved Flexibility and Alignment
Guidelines for stretching:
Stabilize one end of the area that you’re stretching. For example, if you’re stretching your hamstring, keep your hip stable and just move your leg out; if you’re stretching your calf, keep your heel in one place and lean your body weight forward to feel the stretch.
Relax the muscles as you stretch.
Check your alignment.
Hold each stretch for 15 to 30 seconds and repeat two to three times.
Don’t forget to breathe!
5. Strong Muscles Are Key to Maintaining Good Posture
According to DiVincent, strengthening should be a part of your daily routine to maintain proper posture. Weak muscles put joints and other tissues at risk of injury and make it difficult to maintain an appropriate posture. Several things can cause muscle weakness, including injury, immobility, neurological conditions, nerve entrapment, and arthritis.
When you do exercises for strength, focus on key areas of your body, including your shoulders and upper back, core, hips, and legs. Strengthening work should lead to muscle fatigue but not pain. “Mild muscle soreness is normal and appropriate after strengthening,” DiVincent says. “But it’s a good idea to give your muscles a rest day in between exercises.”
6. Move Often to Maintain Good Posture
“One posture is good for too long a period of time,” DiVincent says. “You may have the best ergonomic situation possible, but if you sit at your desk for 10 hours a day, you’re going to have pain.” She recommends that people check their posture every 15 minutes and get up to move around every half hour or so.
Related Reading
• How to Fix Forward Head Posture
• How to Fix Posture
• How to Fix Neck Posture
• Exercises for Better Posture
Improve Your Posture with Our Posture Correction App
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