The Importance of Maintaining Healthy Posture
Written by: Ihsaan Alam and Laila Ibrahim
It's no secret that sitting for hours on end in front of a screen is harmful to your health, but what if the screen itself was only a fraction of the problem? The first step in regaining control of our spinal health, and maintaining it, is becoming aware of the habits we overlook in our daily lives. You may not notice it right away, but the slight hunch over your laptop, the curved spine as you scroll on your phone in bed, or even sleeping on your stomach, can all accumulate over time to what many experience as acute back pain. Maintaining proper posture, whether it’s adjusting how you sit or going on frequent walks, is essential to our overall health and well-being.
It's no coincidence that lower back pain is among the most frequently attributed reasons for why people visit their primary care doctor. With poor posture, your body must compensate for the misalignment of the spine with muscles that would otherwise be used purely for support. The repetitive usage of muscles in maintaining a certain, often unhealthy, sitting position leads to chronic stress on these parts of the body, especially the lower back. Thus, by practicing better habits, we can minimize the detrimental impacts of sitting for prolonged periods of time, even if you do not have the luxury of getting up or stretching.
Here are three essential measures that you can take right now to support a healthier body:
Firstly, you can be mindful of the curve of your spine by adjusting yourself to sit up straight. This can be implemented wherever you are—even as you read this article. To aid in establishing this habit, it is highly recommended to replace any office chairs or other seating arrangements with ergonomic alternatives that have been engineered to promote healthier seated posture. Secondly, it is important to recognize the muscles responsible for your spinal and bodily stability, which happen to be your abdomen. So, by intentionally incorporating abdominal exercises into a workout regime or simply daily life, you can provide long-term benefits alongside, of course, better spinal health. Finally, if conditions allow, it is essential to take breaks during prolonged periods of sitting. Even the most optimal ergonomic chair cannot undo the harm done to the body from being in a position for too long. Simply moving, standing, or stretching for two to five minutes in one-hour intervals can drastically reduce the stress placed on the body in fixed positions.
Still not convinced? Research has indicated that the effects of poor posture go far beyond simple discomfort and can lead to a variety of bowel issues, such as constipation and even slowed digestion. For adults with weak pelvic floor muscles, poor posture can exacerbate these symptoms potentially leading to weakened bladder control. Furthermore, from a psychological perspective, how we express ourselves through body language is often associated with our mental state. Studies have shown that slumped posture is correlated with low energy, a lack of interest, and overall unhappiness. In contrast, sitting upright has been linked to increased focus, mood and overall contentment in activity. The connection between the body and mind is essential to our health. Thus, it is our responsibility to practice sitting habits that will effectively help maintain their healthy function.
Good posture is not about perfection, but about intention. Over time this simple awareness will help shape a healthier and happier body.
References:
1. Lanman, Michael. “Can Bad Posture Cause Back Pain?” SpineMD Insights, SpineMD, 2023?, https://www.spine.md/insights/can-bad-posture-cause-back-pain. Accessed 11 July 2025.
2. Markowski, Meghan. “3 Surprising Risks of Poor Posture.” Harvard Health Publishing, Harvard Medical School, 20 July 2023, https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture. Accessed 11 July 2025.
3. “Ergonomics & Prolonged Sitting.” UCLA Health, UCLA Health System, https://www.uclahealth.org/medical-services/spine/patient-resources/ergonomics-prolonged-sitting. Accessed 11 July 2025.
