Common posture problems and how to fix them

Everyone slouches occasionally — whether you’re tired from a long day, nursing an injury, scrolling through your phone, or even sitting in an uncomfortable chair, slouching happens to the best of us. But even though it might feel like your muscles are more relaxed when you slouch or round your shoulders, it can ultimately lead to muscle fatigue and tension that culminates in poor posture.1

Posture problems are a widespread concern. An estimated 34-50% of children and adolescents and around 79% of young adults have some degree of incorrect posture.2 3 These “postural deviations” can reduce how well your muscles work alongside your bones, leading to concerns like migraines and chronic pain. By the year 2050, over 57 million people in North America are estimated to experience lower back pain.4

But how can you correct or prevent poor posture? Are there ways to avoid pain or further injuries? Our guide to fixing your posture covers everything you need to know, including the most common posture mistakes and how to correct them.

The word “posture” means how your body is positioned in space.5 The purpose of posture is to maintain your balance when moving and at rest, and it’s due to interactions between your muscles and skeleton to properly distribute your weight. Your posture isn’t a conscious decision but an automatic reaction to gravity. Researchers note that there are three key concepts that summarize posture:5

1. Spatiality: the position of the body in three dimensions and the spatial relationship between various skeletal segments
2. Anti-gravity: postural balance is in response to gravity, the external force felt by everything (your body included)
3. Balance: can be static (still) or dynamic (moving); the relationship between you and your surroundings or environment6

There are two kinds of posture:5

• Functional (correct posture): normal, pain-free posture
• Non-functional (incorrect posture): painful posture that includes factors like muscle tension or balance issues

Incorrect posture can lead to a myriad of concerns, such as neck pain, back problems, headaches, incontinence, constipation, and even heartburn or acid reflux.7

When you slouch or maintain poor posture, the muscles in your body become “trained” to use them in that way; the poor posture becomes a habit for your body. And our bodies prefer to do things in the easiest and most familiar way, leading to a kind of vicious cycle.9

For example, if your body becomes used to slouching, then your muscles will change to accommodate that position. This may cause difficulty when walking, making you stroll with a gait unlike your natural one, which places stress on various parts of the body and can lead to concerns like back, knee, and hip pain over time.9

But what is the best posture to maintain for proper movement? There actually isn’t a one-size-fits-all posture; everyone’s ideal posture is different according to their unique bodies. However, there are a few requirements for proper posture:10

• Balanced, strong postural muscles (upper back, chest, core) with good flexibility
• Normal joint motion (or as close to your normal as possible if you have a joint condition)
• An awareness of your posture and the knowledge of how to correct it

Having proper posture helps your body remain properly aligned and makes it easier to breathe, move, and function. Finding your body's “neutral” point is the first step to having good posture.11 This is our natural position, or when the body is in a position where the least amount of stress is on your joints, muscles, and ligaments while moving or during weight-bearing activities (like lifting and carrying groceries, for example).10

No one is perfect; we all make a few posture mistakes daily. But the first step to correcting your posture is to identify which mistakes you may be making. The chart below lists seven common posture mistakes, how they affect your body, and some exercises to correct them. By understanding what’s wrong and taking action, you can improve your posture and prevent future pain or injury.

Back and neck pain resulting from poor posture isn’t necessarily permanent. There are many ways to relieve pain (or reduce the chances of it happening in the future) through a combination of lifestyle changes and physical activity.

Note: These steps should be able to help most people. However, if you already experience back or neck pain or have an injury, we always recommend speaking with your doctor first to make sure you’re cleared to do so.