How Can Poor Posture Result in Back Pain?

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Did you know that poor posture can lead to back pain? In fact, it is one of the most common causes of back pain. Back pains affect nearly 65 Million people in the US! So, the question is how can poor posture result in back pain?

There are a number of different bad postures that can put strain on your back, and if you’re not careful, you may find yourself dealing with chronic back pain.

In this blog post, we will discuss some of the most common bad postures that can cause back pain, as well as ways to correct them and have correct posture.

Table of Contents

Two Types of Posture

The National Institute of Health defines posture as Static or Dynamic. In the usual sense standing posture is merely a posture where a person sat, stood, and slept.

Poor positioning during a long day may lead to pain in the back and neck.

Static Posture is the position of your body when you are not moving.

The most common static postures are sitting and standing.

When you sit, make sure that your hips, knees, and ankles are bent at a right angle.

Your lower back should be flat against the chair, and your shoulders should be relaxed.

Maintain proper posture for proper posture and focus on your intrinsic and extrinsic muscles.

You may also want to use a pillow to support your back.

Dynamic Posture is the actual positioning of your body as you move or exercise.

If you are participating in an activity, such as sports, running, or dancing, it is important that you practice good posture while doing these activities so that your joints remain aligned and healthy.

If you don’t there is a high likely hood that you will start to develop muscle imbalances.

For example, if you have an activity such as running, you will want your spine to be straight, and you should also keep your knees slightly bent.

If you are participating in a sport or exercise routine that requires movement of the arms and legs, it is important that your shoulders stay relaxed and do not roll forward at all.

Dynamic posture can affect how well you move and how your body feels.

Poor dynamic posture can lead to pain in the back, neck, and other joints.

How can poor posture result in back pain?

This is because when you are not in good alignment, your muscles have to work harder to keep you in that position.

Over time, this can cause the muscles and core muscles to become tired and sore. In addition, bad dynamic posture can also lead to injury.

Poor posture can cause you to lose the balance of your body, which can lead to falls and injuries.

If you are looking for a way to improve your posture, there are many things that you can do at home or in the gym.

It is important that you practice good dynamic posture so that your joints remain aligned while you are exercising.

There are also many types of exercises that can help you improve your static posture as well.

Variables That Affect Posture

Posture has been decided by choice. A person as some point in time will carry a purse, backpack and other items.

Pregnant women must redress their physical structure to support their baby’s growth.

Parents will likely carry their infants around after birth.

Employees working on the computer and students in school often have prolonged sitting for long hours in chairs which are not designed for comfort or support.

Teenagers tend to slouch and curve their spines when they sit because this is the appearance of being “cool”.

All of these factors have an impact on posture.

Poor posture can result in back pain, neck pain, joint pain, headaches, muscle strain, spinal joints pain, excessive pressure on the spine, stooping forward and fatigue.

Muscles must work harder to maintain balance and stability when the spine is not in its natural alignment.

This can lead to muscle fatigue, bad posture and pain.

There are many ways to improve posture, including exercise, stretching, and using a support device.

Exercises that focus on the back and abdominal muscles can help to improve posture and your neutral standing position.

Stretching exercises can help to loosen tight muscles and improve flexibility.

Using a support device such as a back brace or posture corrector can help to improve alignment and support the spine.

Getting a massage with Marcus at High Society Massage can help as well seeing that most pain comes from muscle strain and overuse.

A massage helps to reduce chronic and acute pain.

And the best part is that the services provided is 100% Mobile! No need to go anywhere!

Common Bad Postures That Cause Back Pain

Poor Posture and Back Pain HSM

So, how can poor posture result in back pain?

Strangely enough, positions in which people are comfortable at any given moment can cause severe chronic pain.

The posture may be worsened by tightness in a person’s back as well as by causing pain in the joints.

Years of bad posture while sitting in an office chair could damage your spine and increase your risk for injury.

Poor posture can also lead to pain in your neck, shoulders, and hips.

You might be slouching right now as you read this!

There are four general types of bad posture: forward head carriage, rounded shoulder posture, hunched back, and excessive lumbar lordosis.

People with poor posture often have one or more of these postures.

Forward head carriage: This is a common posture that occurs when the cervical vertebrae of your neck extend forward, causing you to look down while working or reading at a desk.

The muscles in the back of your neck can become weak and painful as they strain to keep your head up straight. You could get headaches and neck aches.

Rounded shoulder posture: This is the second most popular form of bad posture.

It occurs when you have tight muscles in your chest and weak muscles in your back, causing your shoulders to round forward.

Your upper back can become hunched over time as a result of this position, resulting in pain and stiffness in the back and neck.

Hunched back posture: This is the least common type of bad posture, but it can be very damaging to your spine if left uncorrected.

Hunched back posture happens when you have weak muscles in your upper back and tight muscles in your lower back, causing you to curl forward at the waist.

You might feel pain in your lower back and neck, as well as tension headaches.

Excessive lumbar lordosis: This posture is characterized by an excessive curve in the lower back, which can be caused by weak abdominal muscles and tight hamstrings.

You might feel pain in your lower back and hips if you have this posture.

If you have any of these poor postures, you should see a massage therapist for treatment.

They can help maintain proper posture by stretching and strengthen your muscles, as well as improve your movement and alignment.

A massage therapist can also help with bad posture, back pain, and starting a pain management treatment.

In some cases, they might also recommend using exercises that help strengthen weak muscles or stretches to correct your posture.

Also having a neutral standing position can help maintain good posture.

With time and corrective measures, you can achieve better posture and relief from back pain.

Posture has a significant impact on your physical health and well-being, as well as how others perceive you.

Correct posture can also influence the way you feel about yourself and help with pain management.

For example, if you slouch when sitting at a desk in your office chair or hunched over while standing in line not activating your core muscles, it might make other people think that you are lazy and uninterested in what is happening around you.

It can also make you feel tired, tense, and stressed out.

When your posture is good, on the other hand, you will look confident and alert all while having your spine straight.

You’ll also feel more relaxed and comfortable in your own skin.

So remember, practice good posture every day to feel better both physically and mentally. It will also help you avoid back pain!

More Example of Bad Posture...


Let’s start with one important and often recognized sign of poor posture which may cause back problems.

Slouching can actually help relieve tension and improve your posture if you sit at an awkward angle.

So, the feeling feels good, so the person falls into slouchy mode.

Slouching can strain muscles in your neck, back or shoulders, and cause aches.

Prolonged slouching and poor posture may affect your spine and cause strain to your muscles, clog nerve tissue and stifle the flow of blood.

This causes poor posture and back pain.

What are the main factors that result in bad posture?

There are many different factors that can lead to poor posture.

One of the most common culprits is spending too much time sitting down.

When you’re seated, your muscles aren’t used as much, and they may start to weaken over time.

This can cause tension in your neck and back, which can lead to poor posture.

How to fix slouching:

If you’re concerned about your posture, there are a few things you can do to correct it.

First, try to get up and move around every hour or so.

When you’re sitting, make sure to keep your spine in alignment and use a chair with good support.

You may also want to practice some simple exercises that can help strengthen your intrinsic and extrinsic muscles and improve your posture.

If you’re struggling with poor posture, it’s important to seek help from a professional.

A Massage Therapist can help identify the root of the problem and offer suggestions for how to correct it.

Getting a massage with an experienced massage therapist like Marcus at High Society Massage can really help to make a difference in your road to recovery.

With some patience and effort, you can overcome poor posture and enjoy better health and wellbeing.

Hunched Back (Sitting or Standing)

Often times people will be hunched over at their computer desks, laptops or smartphones or even hunched over at their desks as they have prolonged sitting or driving while stooping forward.

We normally hunch because our shoulders are stiff or weak.

This could further strain these muscle groups and cause rounded backs.

When you are hunched over, your head and neck move forward too, which puts stress on the spine. This can cause back pain over time.

How to fix hunched back poor posture:

– Try to keep your shoulders down and back as you sit or stand. You can do this by tightening your abdominal muscles.

-When using a computer or phone, make sure to sit up straight and use a headset or earphones.

-If you have to hunch over, do it for only short periods of time.

-Stretch your back and shoulder muscles regularly. You can do this by standing against a wall with your feet hip-width apart and press your spine and head against the wall. Hold for 20 seconds. Repeat three times.

-Perform back exercises regularly to help improve your posture and strengthen your back muscles. You can find these exercises online or through a physical therapist.

Leaning on One Leg

Perhaps while waiting for coffee or awaiting buses we unintentionally start to lean on one leg.

Leaning your weight on one leg sounds natural, but this is a sign of poor posture which causes back pain.

These exercises strain the muscles of your back, buttock, & hip muscles.

Not only does this painful condition affect the way you move and stand, but it also makes one side of your body weaker than the other.

How to fix leaning on one leg:

There are a few ways that you can adjust your posture to help ease the pain.

First, when standing, keep your weight evenly balanced on both feet and don’t lean too far forward or backward.

Second, you can also do exercises to help strengthen your back and improve your posture.

Finally, being cognizant of your posture can help to quickly correct your incorrect posture. Thus, avoiding chronic pain over time.

Rounding Your Shoulders

A subconscious tendency for bad posture can also lead to weakness in muscles, which cause the shoulders and hips.

When your shoulders are rounded, your neck muscles will get tighter.

This causes muscle imbalance, muscle tension, and worse posture, which eventually causes back pain.

Slouching in Your Chair

Sitting for long periods of time without getting up to move around can cause poor posture.

When you slouch in your chair, your spine is not in its natural alignment, which puts stress on the back muscles and ligaments. This can lead to pain and stiffness in the back.

How to fix rounding shoulders:

There are several ways to correct rounded shoulders.

First, be conscious of your posture and try to maintain good alignment when you are sitting or standing.

Second, practice exercises that strengthen the muscles around your shoulder blades and upper back.

Finally, getting a massage can help relax overworked muscles allowing your muscles to find a natural resting state.

Here is a VIDEO of how to fix some of the common problems talked about so far:

Common Unsupported Postural Habits

All-day activity usually involves combination activities like walking, standing, or sitting.

Depending on how often you use the incorrect posture you are likely to feel back pain as a consequence.

If you are living in an unhealthy and unproductive lifestyle, you are likely to be stressed or pains are likely to develop.

In case your pain occurs at work, and you have to switch places during the day or at other times, it may be due to poor posture.

Here are some examples of bad postural habits:

Sitting for Extended Periods of Time:

When you sit for a long time, your hip flexors and hamstrings tighten up while your glutes and abs weaken. This can cause pain in the lower back.


Leaning forward or slouching puts unnecessary stress on your spine.

Hunching Over Your Keyboard:

Typing with your head down strains your neck and can cause pain in the upper back.

Carrying a Heavy Bag:

Carrying a heavy bag on one shoulder can create an uneven distribution of weight, which can lead to back pain.

Using Improper Lifting Techniques:

Lifting incorrectly, such as bending over instead of squatting down, puts stress on your spine and can lead to back pain.

Wearing High Heels:

Wearing high heels can cause you to lean forward, which puts stress on your spine. It can also shorten your calf muscles and put tension on your Achilles tendon, leading to foot pain.


Smoking cigarettes causes the body to produce less of the hormone serotonin, which is important for maintaining good posture.

Not Getting Enough Exercise:

Not getting enough exercise can weaken your muscles, making you more susceptible to back pain.


Stress can cause tension in the body, leading to back pain.

Slouching While Seated:

This can cause pain in the upper and lower back, as well as tension headaches.

Texting on Your Cell Phone:

Looking down at your phone strains your neck and can cause pain in the upper back.

Sticking Your Butt Out:

This can cause pain in the lower back and tension in the hamstrings.

Sleeping on Your Stomach:

Sleeping on your stomach puts stress on your spine. It’s best to sleep on your side or back.

Sitting on a Bed and Working on Your Laptop:

This puts a lot of stress on your neck and can cause pain in the upper back.

Watching TV:

Sitting in front of the TV for long periods of time can cause pain in the lower back.

Tilting Your Head Down to Read:

Tilting your head down to read puts stress on your neck and can cause pain in the upper back.

Effects of Poor Posture on the Body

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Back Pain:

is one of the most common health complaints in the world, with estimates that as many as eight out of ten people will experience it at some point in their lives.

While back pain can have many different causes, including injuries and diseases, poor posture is often a significant contributor.

Neck Pain & Headaches:

Poor posture can also lead to neck pain and headaches.

When the body is out of alignment, it puts strain on the muscles and ligaments in the neck, which can cause pain and tension headaches.

Shoulder Pain:

Another common problem caused by poor posture is shoulder pain.

This occurs when the muscles in the shoulders are constantly working hard to keep the body in alignment, leading to fatigue and pain.


One particularly serious consequence of poor posture is kyphosis, a condition in which the spine curves forward excessively, resulting in a hunchback-like appearance.

Kyphosis can cause back pain, neck pain, and headaches, as well as problems with breathing and digestion.

Poor Sleep:

Finally, poor posture can also lead to problems with sleep.

When the body is out of alignment, it’s difficult to get comfortable and relax, leading to disrupted sleep and fatigue.

Disrupted Digestion:

Poor posture can also lead to disrupted digestion, as the misaligned spine puts pressure on the internal organs.

This can cause problems such as constipation and diarrhea, as well as acid reflux and heartburn.

Poor posture is a major contributor to many different types of pain and discomfort in the body.

It’s important to be aware of the dangers of poor posture and take steps to correct it.

With a little effort, you can improve your posture and enjoy better health and greater comfort.

If you’re experiencing back pain, neck pain, or other problems caused by poor posture, get yourself an appointment with Marcus at High Society Massage!

How Do You Get Back Pain Due to Poor Posture?

With straight spines the weight can easily be spread across all vertebral surfaces.

Usually when spines are bent the bulk is put on the lower back (L1-L5).

If you sit down, your spine muscles and tendons will work harder than usual.

How is back pain caused from poor posture?

When the spine is not straight, the discs cannot work as they should.

The ligaments and muscles that support the spine also have to work harder leading to pain.

Poor posture can also lead to muscle imbalances, which may add to back pain.

How Poor Posture Causes Back Pain?

Often the muscles and discs are stressed by incorrect positions.

This stress can be eased after correction of the offending posture.

It takes time for a person to change a habitual wrong posture and maintain it.

Muscles that are weak or tight can also contribute to back pain.

Poor posture is often the result of bad habits which we develop over time.

What Are the Effects of Poor Posture?

Symptoms associated with poor posture include lumbar spine pains, spinal dysfunction, joint degeneration, and curved shoulder.

It is recommended for people of a certain height and weight that they regularly exercise, stretch, and use comfortable furniture.


Poor Posture and Back Pain Massage HSM

I hope this article was helpful in identifying some of the most common postural problems that can lead to back pain.

If you’re experiencing back pain, it’s important to see a doctor and get a diagnosis so you can start treatment.

In the meantime, be mindful of your posture and try to correct any bad habits.

If you live in Las Vegas, NV or are planning to visit book an appointment with Marcus at High Society Massage to have a mobile massage therapist at your Hotel or Home.

If you cannot enjoy a massage from High Society Massage, then join our e-mail list today to get more information about how to protect your back and prevent chronic pain from developing. Thanks for reading!



High Society Massage

High Society Massage is a Mobile Massage Therapy Business.

Hi, my name is Marcus and I have worked hard to make massage as accessible as possible and my love for massage goes into every massage. Whether you suffer from Chronic Pain or just want to Relax. My 10+ Years of Experience will be able to help you.


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