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Poor Posture & Lifestyle Choices: Impact on Back Pain

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Are you searching for answers on how poor posture and lifestyle choices contribute to back pain?

As a health expert, I came across a study showing that up to 70% of individuals in industrialized nations experience back pain during their lives. Even worse, I saw firsthand how these two factors could dramatically affect the lives of countless adults worldwide [1].

Throughout this article, I will leverage my deep expertise and the latest scientific research to provide you with actionable strategies to alleviate back pain and improve your quality of life.

Keep reading to discover all the best tips to ensure proper posture and chronic pain in your back – once and for all!

Key Takeaways

  • Poor posture, often due to prolonged sitting or incorrect lifting techniques, can lead to anatomical changes causing back pain.
  • Maintaining good posture reduces stress on the body’s musculoskeletal system, reducing the pain risk.
  • Awareness and self-assessment of posture, regular exercises, and imagery practices can significantly improve posture, potentially mitigating back pain.
  • Lifestyle choices such as sedentary behavior, obesity, and smoking can exacerbate back pain. Regular exercise, a healthy diet, stress management, and smoking cessation are crucial for back health.

Now that you know a bit, let’s dive in for the insider secrets to posture and back pain...

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How Poor Posture and Lifestyle Choices Contribute to Back Pain

Poor posture is one of the main culprits behind back pain.

Hours spent hunched over a computer, slouching while standing, or lifting heavy objects incorrectly can place undue stress on the spine, leading to anatomical changes over time.

Dr. Steven Atlas, Associate Professor of Medicine at Harvard Medical School, explains,

Slouching and other forms of poor posture can compress the nerves and blood vessels in the back, causing pain and problems with the discs, joints, and muscles. [2]

Good posture, on the other hand, protects you against back pain, improves overall health, and even affects your appearance and mood.

good posture

To achieve this better, you can use a back support brace to help achieve better posture and maintain balance.

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When the spine’s natural curvesβ€”cervical, thoracic, and lumbarβ€”are correctly aligned, stress and strain on muscles, joints, and ligaments are reduced, lowering the risk of back, neck, and shoulder pain.

Dr. Stuart McGill, a professor of spine biomechanics at the University of Waterloo, advises,

These rules are not just for lifting heavy objects. They should be applied whenever you’re lifting anything. Ignoring them can lead to long-term damage and pain. [3]”

Posture Awareness: Assessing Your Posture

Being aware of your posture can help you look and feel better. To check your posture, stand in front of a full-length mirror, keeping your head straight and your ears level.

Look for even shoulders, equal spaces between your arms and sides, and level hips. Your kneecaps should point straight ahead, and your ankles should also be straight.

Attention to these details can help you understand and adjust your posture to restore the spine’s natural curves.

Understanding the Basics of Posture

Posture refers to holding your body while standing, sitting, or performing tasks like lifting, bending, pulling, or reaching.

Good posture involves maintaining the correct alignment of the spine’s natural curves, the cervical, thoracic, and lumbar curves.

Proper alignment reduces stress and strain on muscles, joints, and ligaments, leading to a lower risk of back, neck, and shoulder pain.

Some signs of poor posture include a potbelly, rounded shoulders, and a jutted-out neck and chin, known as a forward head position.

Assessing and Improving Your Posture

Stand before a full-length mirror to assess your posture and check if your ears, shoulders, hips, knees, and ankles are aligned.

If they are not, consider seeking a more thorough evaluation from a physical therapist.

Practice imagery and posture exercises throughout the day to improve your posture.

For example, imagine a straight line passing through your body and a strong cord pulling your chest upward.

Additionally, perform exercises like chin tucks; shoulder blade squeezes, abdominal pull-ins, upper-body stretches, and arm-across-chest stretches to help correct your posture.

In this video, I’ll be delving into the essential techniques of observation and posture analysis, which are crucial for understanding and addressing the root causes of common posture-related issues:

Poor Posture While Sitting

One of the most significant contributors to back pain is our sitting posture.

poor posture while sitting

Many of us spend much of our day sitting at a desk, which can lead to bad posture habits. To alleviate this, consider the following:

  • Avoid hunching over, and make sure to press your back against the chair for better support
  • Keep your shoulders tall and relaxed.
  • Position your head directly over your spine.
  • Keep your knees level with your hips.
  • Keep your feet flat on the ground.
  • Engage your arms and bend them at the elbows.

“7 Easy Ways to Improve Posture at Your Desk – Ask Doctor Jo” presents actionable tips to boost desk posture, minimizing pain and promoting health:

Posture When Walking

Our posture while walking can also influence our back health.

  • Maintain a straight line from your head to your spine.
  • Look forward, not down.
  • Stand tall without slouching.
  • Avoid drooping the shoulders.
  • Land on your heel when stepping.

Check out “How To Have Good Posture While Walking- Bulletproof Tips!” for some super helpful tips to keep your posture on point while you’re out and about:

Posture When Lifting

Improperly lifting heavy objects can often result in back injuries. To protect your back while lifting, follow these guidelines:

  • Keep your chest lifted and facing forward.
  • Bend at the knees, not at the waist.
  • Use your hips, not your lower back, to lift and change directions.
  • Keep the object as close to your body as possible.

In this video, you’ll learn how to lift things, keep your back safe, and avoid injury:

Lifestyle Choices and Back Pain

Lifestyle choices also play a significant role in back pain. Sedentary behavior, obesity, smoking, and stress can all contribute to the onset and severity of back pain.

Engaging in regular exercise, maintaining a healthy weight, quitting smoking, and managing stress are essential to preventing back pain and improving overall health.

Maintaining good posture and making healthy lifestyle choices can go a long way in preventing back pain.

In addition, if you’re experiencing chronic back pain, it is always advisable to seek professional medical advice.

For more posture treasure troves, check out the next section…

Additional Tips for Good Posture

Here are some additional tips that you can follow to boost your posture health:

  • Be mindful of your posture throughout the day and realign yourself regularly.
  • Hold reading material at eye level.
  • Sleep on a firm, comfortable mattress and use pillows to support the natural curves of your spine.
  • Exercise regularly to promote strong abdominal and back muscles.
  • Maintain a healthy body weight.
  • Wear comfortable shoes that offer good support.
  • Consider a session with a physical therapist if you have concerns about your posture.

Expert Insights

Drawing from expert insights can deepen our understanding of posture’s implications on back pain.

In the study “Body posture and syndromes of back pain,” Janusz Nowotny and his team highlight the detrimental effects of incorrect posture and non-ergonomic work positions [4].

As they put it, “An incorrect body posture (especially scoliosis) and performance of work-related tasks in non-ergonomic positions increase the probability of back pain.

Similarly, Dr. Kaliq Chang, an interventional pain management specialist, warns against the hazards of prolonged sitting in his study “Too Much Sitting & Bad Posture Hurts the Spine. [5]”

He cautions, β€œRemaining in a prolonged, fixed, seated position, with the head pushed forward, puts undue tension on both the back and neck because it forces the natural β€˜S’ curves of the spine out of alignment [4].”

Understanding how poor posture affects back pain, as emphasized by expert insights, can help people prioritize their spinal health.


How does poor posture contribute to back pain?

Poor posture puts excessive strain on your back muscles and spine. Over time, this strain can cause wear and tear on these structures, leading to discomfort and pain.

What lifestyle choices can lead to back pain?

Sedentary behavior, like sitting for extended periods, lack of exercise, obesity, and poor sleeping habits, can all contribute to back pain.
Additionally, smoking can impair blood flow, leading to oxygen and nutrient deprivation in spinal tissues, and increasing back pain.

How can I prevent back pain related to posture and lifestyle choices?

Regular exercise, especially activities that strengthen your core, can help maintain good posture. Breaks from prolonged sitting, maintaining a healthy weight, good sleeping habits, and smoking cessation are also beneficial for back health.


Understanding how poor posture and lifestyle choices contribute to back pain can empower individuals to make necessary changes for their health.

Maintaining good posture, conducting self-assessments, engaging in regular exercises, and making healthier lifestyle choices can significantly reduce the risk of back pain.

Remember, if experiencing chronic back pain, seeking professional medical advice is crucial.

Lastly, please let me know what you think in the comments section. I’d love to hear your thoughts.

Until next time!

lady with back pain


1. Kaptan H, Ilhan M, Dikmen A, Ekmekci H, Ozbas C. Evaluation of low back pain frequency and related factors among people over 18 years of age. Nigerian Journal of Clinical Practice. 2020;23:1295.

2. Steven J. Atlas, MD, MPH – DF/HCC [Internet]. [cited 2023 May 11]. Available from:

3. He’s got our backs [Internet]. Health. 2011 [cited 2023 May 11]. Available from:

4. Nowotny J, Nowotny-Czupryna O, BrzΔ™k A, Kowalczyk A, Czupryna K. Body posture and syndromes of back pain. Ortopedia Traumatologia Rehabilitacja. 2011;13:59–71.

5. Atlantic Spine Center. Dr. Kaliq Chang Says Too Much Sitting & Bad Posture Hurts the Spine [Internet]. [cited 2023 May 11]. Available from:

About Author

Lamia A Kader, MD
Lamia A Kader is a Medical Doctor and a Medical Research Professional with a Ph.D. in Clinical Research. ISMMS, USA. She had enhanced her medical knowledge of medical devices and equipment development and innovation by attending clinical meetings, local national courses, journal clubs, and conferences, in addition to e-learning, subscribing to major medical journals and keeping an eye on latest trends in medicine and keeping an eye on clinical trials industry and healthcare marketing current trends. She had participated in several medical device innovation projects by conducting clinical research studies, developing clinical trial protocols, writing patient safety narratives and β€œMedical Device Risk Assessment Reports” to transform new medical technologies into real products that save and improve lives. Follow her on LINKEDIN. Read her LATEST POSTS. Learn more about her HERE.

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