Your screen habits, sitting position, and even how you sleep are shaping your posture. Here's what to change.
Posture isn't a fixed characteristic — it's shaped by your daily habits, accumulated over years. The good news is that because posture is learnt, it can also be corrected. But first, you need to identify what's working against you.
Here are five common habits I see in my clinic that consistently contribute to poor posture and pain.
**1. Phone scrolling with your head down.** 'Text neck' is now one of the most common postural issues I treat. With your head tilted forward, the effective weight on your cervical spine increases from 5 kg to over 25 kg. Use a phone stand, raise the device to eye level, and take regular breaks.
**2. Sitting in the same position all day.** No matter how ergonomically correct your setup is, staying static is harmful. Your body needs movement. Set a timer to stand, stretch, or walk for 2-3 minutes every 30-45 minutes.
**3. Sleeping on your stomach.** Prone sleeping forces your neck into rotation for hours at a time, compressing joints and straining muscles. Side sleeping with a pillow between your knees or back sleeping with a pillow under your knees are far healthier options.
**4. Carrying a heavy bag on one shoulder.** A heavy shoulder bag chronically elevates one shoulder and shifts your spine into lateral deviation. Use a backpack worn symmetrically, or a crossbody bag that distributes load better.
**5. Sitting without lumbar support.** Without support for your lower back's natural curve, your pelvis rocks backward and your entire spine flexes. A lumbar roll or even a rolled towel placed at the small of your back makes a significant difference.
The best posture is the next posture. Movement variability is more important than finding one 'perfect' position.
