If you've always had poor posture, there's no better time than now to fix it because the longer you maintain it, the more long-term damage it can cause, including chronic back, neck, and shoulder pain. It can also make your muscles weak, speed up your spine's degeneration, and reduce your flexibility.
According to a study published in PubMed Central, a "flump, poor posture" can even have significant adverse effects on pulmonary functions. It can reduce forced vital capacities and expiratory volumes, to name a few.
Recognizing the connection between posture and health can help you realize why you'd want to correct yours and why you should do it as soon as possible.
What Is Poor Posture?
Having poor posture means having an improperly aligned spine, shoulders, and hips. It often manifests as:
- Slouching
- Forward-jutting head
- Rounded shoulders
There are many reasons behind poor posture, a few of which are non-modifiable (factors you have little to no control over). Most others, however, are modifiable (things you can change).
Non-Modifiable Factors
Genetic or inherited conditions can influence your posture and its development from birth. Congenital scoliosis is one example.
Age-related degenerative changes are also non-modifiable factors that contribute to poor posture. As you age, your spine, including the bones, discs, and cartilage, undergoes changes that could lead to poor posture (i.e., forward-leaning).
It can lead to the development of problems like lumbar spinal stenosis (LSS). LSS is a common condition in which the lower back's spinal canal narrows.
According to a study published in Springer Nature, symptomatic cases affect 11% of all adults. Its prevalence also increases with age.
Modifiable Factors
Many cases of poor posture stem from modifiable, unhealthy habits, such as leading a sedentary lifestyle. According to a 2025 report from the U.S. CDC, for instance, the prevalence of physical inactivity among American adults was 25.3%.
Excessive technology use, combined with improper body positioning, is another modifiable factor. Hunching over phones, tablets, and computers for prolonged periods places unnecessary stress on the upper back, shoulders, and neck.
Obesity or carrying extra body weight contributes to bad posture, too. The excess weight shifts the body's center of gravity, often forcing the pelvis to tilt forward, the shoulders to stoop, and the spine to arch unnecessarily.
Not getting prompt treatment for injuries can also contribute to poor posture. It's a modifiable factor because it's often your choice and decision to get professional help, whether it's for a back, shoulder, or neck injury treatment.
Is Poor Posture Permanent?
Just because you've had poor posture for a long time doesn't mean you can no longer change it. Bad posture is usually not permanent.
What could be permanent, however, are the chronic conditions that long-term poor posture can cause or contribute to.
What Can Years of Poor Posture Do to Your Body?
Over time, poor posture won't just affect the way you look, stand, and move. It can also lead to long-term health conditions, from chronic pain to reduced lung function.
Chronic Pain
Chronic pain from posture problems can affect your back, shoulders, and neck. In severe cases, the highly unpleasant sensations can radiate down, affecting even your legs.
The pain often results from your muscles getting overworked due to slouching or hunching.
Muscle Weakness
Muscle imbalance is another long-term impact of slouching, hunching, or other forms of poor posture. In this case, some of your muscles can become overstretched, while others get shorter and tighter.
Over time, such imbalances can make the muscles overfatigued, causing them to lose efficiency, strength, and the ability to provide adequate support to the body.
Spine Degeneration
Spine degeneration is another of the many unwanted effects of poor posture, as prolonged hunching or slouching places unnatural and uneven pressure on your vertebrae and discs. When the spine is under this constant pressure, it can wear and tear faster and develop herniated discs.
Reduced Lung Function
Not having a correct posture (e.g., having a hunched or slouched back or a forward-head position) can reduce lung function by restricting your chest cavity's ability to expand.
As a result, your lung capacity decreases, and your diaphragm gets compressed. You may experience lower oxygen intake and inefficient, shallow breathing.
How Do You Fix Poor Posture?
Correcting your poor posture involves making conscious, daily adjustments to how you align your body. You'd want to keep your shoulders back and abdominal muscles engaged, which you can do through active sitting and standing techniques and diaphragmatic breathing.
Make it a habit to maintain a neutral spine whenever you sit or stand, too.
Stretching regularly can also help by releasing tension in your shoulders and chest. If possible, take 5-minute stretching breaks every 45 to 60 minutes. Doing so is even more crucial if you sit for long hours in front of a computer.
Never delay getting treatment for back, shoulder, or neck injuries, either. As mentioned above, untreated injuries can lead to poor posture.
Frequently Asked Questions
How Do I Tell if I Have Poor Posture?
You can usually tell that a person has bad posture if they maintain a slumped position, have a hunched back, or have rounded shoulders. Having a head that juts too forward is another tell-tale sign.
Appearances aside, poor posture can also give rise to symptoms like headaches and pain in the neck, shoulders, and back (usually affecting the lower back).
Is Bad Posture a Silent Killer?
It can be. The many long-term effects of poor posture, from chronic pain to breathing problems, can increase risks for other conditions that impact quality of life and worsen overall health.
Bad posture may not be fatal on its own, but the issues it causes can place unwarranted stress on the body, wearing it down faster. It interferes with your ability to lead an active life, too.
According to the World Health Organization, insufficiently active people have a 20% to 30% higher risk of death.
Fix Your Poor Posture Today
Poor posture doesn't just affect you on the surface; over time, it can cause chronic pain and many other problems involving your muscles, spine, and even lungs. Don't wait until you experience these; start correcting your posture today.
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This article was prepared by an independent contributor and helps us continue to deliver quality news and information.