3 Signs Your Posture Is Hurting Your Health (and What to Do About It)
- Janine Paladin
- Jun 17
- 5 min read
Maintaining good posture is essential for overall health and well-being. In our modern society, many people spend extended periods sitting or standing in unnatural positions. This can lead to a range of health problems.
We all know slouching looks bad, but what if it’s also draining your energy, tightening your breath, and giving you that annoying headache every afternoon?
Poor posture isn’t just about rounded shoulders or an aching back. It can quietly chip away at your well-being, affecting your nervous system, breathing, circulation, and even mood. And if you’re someone who spends hours at a desk, it’s worth paying attention.
Here are 3 subtle (but serious) signs your posture might be doing more harm than you think and how to start reversing the damage today.
☝️ Sign 1. You’re Getting More Frequent Headaches and Back Pain
One of the most common signs of poor posture is persistent back pain. When you slouch or lean forward, you place significant strain on your spine, resulting in discomfort. Research shows that around 80% of adults experience back pain at some point in their lives. Furthermore, individuals who sit for more than six hours a day without proper support are 40% more likely to develop chronic back pain.
That dull tension at the base of your skull? It could be “tech neck” in action.
When your head juts forward (as it often does when working at a screen), your upper back and neck muscles overwork to keep your head upright. Over time, this leads to muscle strain, reduced blood flow, and—you guessed it—headaches.
What to Do:
Try chin tucks and upper trapezius stretches daily.
Use an adjustable laptop stand to raise your screen to eye level.
✅ View my favourite laptop stand here *(Amazon)
Take a moment to assess your posture. Are your shoulders hunched? Is your back curved? If you recognise these signs, it’s crucial to adopt corrective measures.
Solutions to Alleviate Back Pain
Ergonomic Adjustments: Set up your workspace to maintain the natural curve of your spine. Adjust your chair height so that your feet rest flat on the ground. Consider adding a lumbar cushion for extra support to your lower back.
Frequent Breaks: Incorporate short breaks into your routine. Stand up, stretch, or walk for a few minutes every hour. This simple practice can prevent stiffness and reduce muscle fatigue.
Exercise: Strengthening your core is essential for better spinal support. Include exercises such as planks, bridges, and back extensions in your fitness regime. For example, performing planks just three times a week can enhance muscle endurance significantly and reduce back pain.
💨 Sign 2. You’re Breathing Shallowly (and Don’t realize It)
Ever catch yourself holding your breath or breathing only into your chest while typing?
Poor posture compresses your diaphragm and rib cage, making it harder to take full, nourishing breaths. This can leave you feeling tired, foggy, and anxious, even if you’ve had enough sleep.
Breathing is automatic—so most of us don’t think twice about it. But how you breathe can have a big impact on your energy, stress levels, posture, and even digestion.
When you’re hunched over your laptop or slouched in a chair, your chest and abdomen are compressed. This limits your diaphragm’s ability to expand fully with each breath, causing you to breathe shallowly and quickly into the upper chest instead of deeply into your belly.
Over time, this kind of inefficient breathing can lead to:
Fatigue and brain fog
Increased anxiety or tension
Neck and shoulder strain
Poor core engagement and stability
It’s a domino effect: poor posture restricts your breathing, and poor breathing reinforces poor posture.
What to Do:
Sit tall and practice diaphragmatic breathing: inhale deeply through your nose, expanding your belly.
Include gentle spinal extension exercises in your day.
Simple breathing techniques reset your nervous system, improves oxygen flow, and begins to restore the natural rhythm between posture and breath. (I teach all of these in my posture course).
🚨 Here’s How to Tell if You’re a Shallow Breather:
Your chest rises and falls more than your belly when you inhale
You sigh or yawn frequently to “catch your breath”
You often feel short of breath or tight in the chest—especially while sitting
You notice tension in your neck or shoulders at the end of the day
🧘♀️ The Posture–Breath Connection
Your diaphragm (your main breathing muscle) and your core muscles work closely together. If your posture is collapsed, the diaphragm can't contract properly, and your body starts relying on accessory muscles—like those in your neck and shoulders—to help you breathe.
This keeps your nervous system in a subtle state of stress and alertness. Even if you’re mentally calm, your body is physically behaving as if you’re under pressure. And when this goes on for days, weeks, or months? Hello, chronic fatigue, anxiety, and upper body pain.
😴 Sign 3: You’re Constantly Tired, Even After Rest
Postural fatigue is real. When your spine isn’t properly aligned (think slouched shoulders or a forward head), your muscles have to work harder just to keep you upright. This constant effort burns energy in the background all day long, leading to what’s called postural fatigue.
Over time, poor posture can also compress your organs, limiting circulation and digestion, and triggering mental fatigue. You may not feel outright pain, but the tiredness creeps in and sticks around.
✅ What to Do:
Move every 45–60 minutes: Get up, stretch, or walk to re-energize your body
Use posture-friendly tools: A lumbar pillow or laptop stand can ease the load🔗 *Browse my favorite ergonomic tools and Laptop stand (affiliate)
Incorporate short posture resets: A few minutes a day of targeted movement can retrain your body to sit and stand with less effort (Download my FREE 5 minute desk reset)
Taking Action for a Healthier You
Acknowledging the signs of poor posture is the first step toward better health. Back pain, neck and shoulder tension, and digestive issues are common consequences of neglecting your posture. Fortunately, implementing simple changes can lead to significant improvements.
By adjusting your workstation, incorporating stretches, and remaining mindful of your posture throughout the day, you can alleviate discomfort and enhance your overall health. Remember, proper posture is a commitment that reaps rewards in comfort and wellness.
If you're ready to ditch the daily slump, my 7-day Pain-Free Posture course is a great place to start.Just 10–15 minutes a day to feel lighter, stronger, and more energized—without a single burpee.
*This blog post contains affiliate links, which means I may earn a small commission at no extra cost to you if you choose to make a purchase through them.
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