Stop the Damage: Overcome 12 Harmful Effects of Bad Posture

Introduction

In our modern world, many of us spend far too much time sitting, standing, and moving with misalignments that wreak havoc on our bodies. The way we carry ourselves significantly affects our physical functions and psychological health. In this article, we're exploring twelve problematic, long-term effects of bad posture that you can overcome with improved alignment.

1. Spine Curvature

First up on our list is spine curvature. Hunching over a keyboard or slumping in front of the TV can lead to a misalignment of the spine. Our bodies adapt to the stimulus applied over time. Therefore, long bouts of rounding result in unnatural curves, causing discomfort and unnecessary strain on our muscles and ligaments. Good ergonomics can help, but the key to good posture and improved health and wellness is MOVING MORE!

2. Low Back Pain

The burden of poor posture often falls on the lower back. Some people get stuck in low back extension (lordosis), and others are fixed in flexion (flat back or reverse curve). The extension creates compression and damaging motions in the spine. Flexion, or slouching, strains the muscles and ligaments and throws off your nervous system, causing persistent lower back pain. These muscle imbalances tend to exacerbate health issues, turning small aches and minor discomfort into chronic problems. Researchers of 766 adolescents' standing postures concluded that a more neutral thoracic, lumbar, and pelvic posture are associated with less back pain.

3. Upper Back & Shoulder Pain

Ever noticed a nagging pain in your shoulders or upper back after a long day at the desk? That’s poor posture rearing its ugly head again. Slouching can force your upper back and shoulders to bear an unfair share of your body weight, leading to muscle fatigue and pain side effects.

4. Neck Pain & Headaches

Your neck isn't spared when your posture is out of alignment. Straining to look at a screen or bending your neck to look at a phone can cause tension headaches and chronic neck pain. And since the spine’s natural curves are designed to work harmoniously, neck pain and headaches often accompany upper back pain, shoulder pain, and lower back pain. Studies of office workers show the relationship between forward head posture and thoracic kyphosis to neck pain.

5. Increased Risk of Injuries

Beyond poor posture causing pain, it also increases the risk of musculoskeletal injuries. A lack of the spine’s natural curves weakens the ligaments that hold your joints together, making you more prone to sprains and strains. According to a study published in Spine, posture is a significant mechanical factor to consider when assessing for injuries in the lumbar spine. And the risk extends beyond your spine to other areas, as bad posture is like starting a movement in a hole.

6. Decreased Mobility

Poor posture also limits mobility for many people as the body due to the inherent muscle imbalances. Excess muscle tension around joints leads to less range of motion, making it harder to perform daily activities and possibly leading to disability over time.

7. Poor Circulation

You unintentionally constrict your blood vessels when you slump or slouch or have poor postural alignment. This means poor circulation and decreased oxygen and nutrient delivery to your cells. Over time, these constrictions can result in varicose veins, spider veins, lymph flow issues, and cold or numbness in your hands or feet. At least one study showed the effects on peripheral blood flow with only slight changes in posture.

8. Reduced Lung Capacity and Breathing Difficulties

Poor posture, such as kyphosis and swayback, can restrict the expansion of the rib cage for the lungs and diaphragm, making breathing difficult and reducing lung capacity. These and other poor postures further lead to breathing difficulties, especially in people with asthma or chronic obstructive pulmonary disease (COPD).

9. Poor Sleep

Chronic discomfort from bad posture can disturb your sleep patterns, making it difficult to find a comfortable sleeping position and leading to poor sleep quality. A 2021 study showed that people with neck pain and stiffness in the morning spent most of their night in pain-provoking sleeping postures. Poor sleep quality also predicts new pain onset and aggravates current pain, creating a vicious cycle.

10. Digestive Problems

Slouching and various posture types also negatively impact your digestion. Poor posture and the dysfunctional movement patterns that come with it compress your organs. Digestion and elimination processes then become affected, potentially leading to discomfort or symptoms such as acid reflux, constipation, bloating, and other digestive issues.

11. Decreased Energy Levels and Fatigue

Poor posture is also connected to decreased energy levels and fatigue. In combination with the negative effects on breathing and circulation, poor posture can make the body work harder to maintain balance and alignment. In addition, the discomfort from bad posture can also dampen your mood. Chronic pain, in turn, demands your attention and makes it more difficult to focus. This can also decrease motivation, negatively impacting your psychology.

12. Negative Impact on Self-Esteem and Confidence

Last but not least, your posture can affect your self-esteem. Slouching can make you appear less confident, impacting not just how others perceive you but how you perceive yourself. Poor posture has shown that people may feel self-conscious about their appearance or that their low perception of body image impacts their ability to perform at their best. For more on this, we recommend Amy Cuddy’s New York Times Best-Selling book Presence: Bringing Your Boldest Self to Your Biggest Challenges.

Eliminate Pain with Posture Therapy - Successfully Deal with Chronic Pain

Activ8 Posture’s therapy program is designed to help improve your posture and address chronic pain issues. It blends posture alignment, movement coaching, and body awareness strategies to help you regain control over your body and health.