Bad posture isn’t just about how you look—it can also be a sign that something’s off in your body. It can lead to everyday aches, stiffness, and discomfort, too. The good news is that when you fix the habits that contribute to poor posture, the rest often starts to fall into place.
The catch? Some of our most common daily habits are quietly working against us. Luckily, most of them are easy to spot—and even easier to fix. Ahead, health experts break down the everyday behaviors that can lead to poor back posture and how to correct them.
Meet the Experts
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Sherry McAllister, DC, president of the Foundation for Chiropractic Progress
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Melie Purdon, a YogaRenew instructor and pre/postnatal expert
Related: 3 Upper Back Stretches That Help Relieve Pain and Tension
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Tilting Your Head to Look at Screens
According to chiropractor Sherry McAllister, DC, tilting your head forward to look at smartphones and laptops is one of the most common habits that contributes to poor posture.
“The farther forward your head sits from being stacked on your shoulders, the more pressure is translated onto your spine,” Dr. McAllister says. “It is often why patients complain of tender points in the shoulders and lower neck.” (This is often colloquially referred to as “tech neck.”)
Over time, this can alter the neck’s natural curve, shifting more weight onto the shoulders and upper back. To prevent this, position screens higher or at eye view so you’re not straining your neck.
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Prolonged Sitting
Another bad habit we’re all guilty of? Sitting for hours at a time. “Prolonged sitting causes postural muscles to fatigue, resulting in slouching, which does not support the spine’s natural curves,” Dr. McAllister says.
Dr. McAllister says our choice of seating could be partly to blame. Ensure that couches or chairs—especially desk chairs—offer proper support so you’re not straining or overworking any back, neck, or shoulder muscles.
Look for chairs with firm cushioning, good lumbar support, and a seat height that allows your feet to rest flat on the floor.
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Sleeping on Your Stomach
Surprise! Your sleep position could be sabotaging your posture during the day. Dr. McAllister says that laying on your stomach will cause your neck to turn one way or the other and could strain your muscles.
The issue, however, is that we don’t have any control on how we sleep, says Melie Purdon, a YogaRenew instructor. “You can start the night perfectly aligned, savasana-style (corpse pose), and still wake up somewhere completely different,” she adds.
Purdon suggests paying attention to how you move during the day so your body can focus on resting during the night. “When you shift those patterns, posture improves. And very often, sleep quality improves right along with it,” Purdon says.
Dr. McAllister notes that pillows positioned too high or too low, as well as a mattress past its prime, can compromise spinal health. “[The mattress] will have areas that sag and create an undulated surface,” Dr. McAllister says. “That leads to tight muscles, restless sleep, and stress to the curves in the spine.”
Tips
Dr. McAllister suggests using pillows for support if you feel your posture is worsening during sleep. She recommends sleeping on your back with a small pillow under both knees to support the spine’s natural curvature—or, for a cozier option, sleeping on your side with your pillow pulled in, a pillow between the knees, and another to hug. “This can be the trick to a very sound and enjoyable sleep,” she adds.
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Poor Form During Exercise
Exercise is crucial to our health, but improper form can actually do more harm than good. For example, lifting weights without proper breathing or dropping your head during an exercise can lead to tightness, soreness, or even injury.
In addition to checking your form, Purdon suggests stretching properly before you start your exercise routine. Warming up with light, dynamic stretches—such as shoulder rolls, chest openers, and gentle neck movements—can help loosen tight muscles and support better form.
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Wearing Unsupportive Shoes
What you wear on your feet directly impacts your posture, Dr. McAllister says. “For example, high heels shift the pelvis forward, creating an imbalance that requires greater recruitment of other muscles,” she explains. “When you wear a shoe with a flat insert, you are also losing support for the arches of your foot. This transfers the forces of heel strike to the lower back, knees, and hips.”
Ultimately, shoes like this can create lower back pain. To help prevent it, check your footwear at least once a year and replace pairs that show uneven wear or feel worn out. Look for shoes with arch support, cushioning in the heel, and a stable sole that helps absorb impact.
Related: New Study Says You Can Ease Chronic Back Pain Using Mindfulness Techniques
Read the original article on Real Simple