How Bad Posture Affects Your Physique  

Bad posture has a direct effect on your physique. Having good posture refers to a neutral spine, where your muscle groups, joints, and ligaments are aligned in a way that reduces stress on them, keeps your body flexible, reduces fatigue, and helps maintain your balance. 

According to Healthline, your ‘every day, non-training posture has a far greater impact on our athletic performance and mental and physical health than you probably realise. 

If you’re not focused on good posture, it can lead to the following health conditions: 

• muscle or joint strain 
  
  

• neck, head, or back pain 
  
  
• Athletic performance: possible injury during exercise, work, or other activities 
  
  

 A 2012 study from the International Journal of Behavioral Nutrition and Physical Activity found that, on average, people spend 64 hours a week sitting, 28 hours standing, and 11 hours lounging around regardless of whether they have exercised 150 minutes a week. 

We assume that this statistic is even worse after the covid-pandemic, remote working, and being forced to stay indoors. 

We explore the following effects of bad posture: 

#1 Muscle and joint strain  

When you’re sitting for long periods, you begin to slouch. For example, what is your posture like while reading this now? Slouching leads to a ton of stress landing on the muscles of your lower back—particularly those of the posterior chain. 

In the long-term, this will affect muscle, and joint pain, and even influence recovery. 

#2 Back and neck pain, the heart and organs  

Bad posture is usually the cause of back and neck pain. It’s important to focus on your posture during the day, as well as during your workouts. 

Our posture directly impacts how well our bodies can move our blood, which is especially worrying considering how many vital nutrients (like oxygen) it carries to crucial systems (like your muscles). 😱Slow blood flow allows fatty acids to clog the heart, which causes high blood pressure and elevated cholesterol. It can also cause blood and other fluids to pool in the legs, which can lead to varicose veins and the formation of dangerous blood clots called deep vein thrombosis. 

Poor posture can also affect your digestion and breathing and place a lot of strain on your heart. A study published in the August 2007 issue of the “Journal of Neuroscience” suggests that strain in the neck muscles may contribute to higher blood pressure. In addition, the lack of decent blood flow means that there won’t be many nutrients flowing to the brain, slowing our cognitive function and potentially leading to serious health problems—such as a stroke. 

#3 Athletic performance  

Poor posture can lead to damaged joints, bones muscles, stressed organs—including the heart, with blood flow becoming inefficient—and a more negative mood and lower self-esteem than proper posture. Yes, posture can even impact your mood and self-esteem! 😱 

We have some tips from The Michigan State University Extension about the correct posture while working out: 

How to ensure your posture is correct when you work out:  

• Keep your neck in line with your spine 
• Keep your chin aligned with your neck, ears over shoulders 
• Keep your back straight 
• Keep your shoulders back, relaxed and down 

• Keep your knees relaxed do not lock them 
• Keep your pelvis slightly tucked under, your belly button pulled back towards your spine 

Conclusion 

Bad posture has a ripple effect on how you feel, your recovery, as well as pain and putting strain on your body. Following these tips on how to improve your posture during your workout sessions, will lead to long-term health success! But it’s also vital that you focus on your posture during the day, while at work, or while watching Netflix! 

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Sources:  

https://www.healthline.com/health/bone-health/the-4-main-types-of-posture#:~:text=Correct%20posture%20puts%20the%20least,to%20breathing%20issues%20and%20fatigue.  

https://www.canr.msu.edu/news/regular_breathing_and_proper_posture_when_exercising_is_important