Poor Posture: More Than Skin Deep
By Dr Brett Grant
Quick answer: Poor posture does far more than make you look slumped. Research links poor posture and the inactive habits that come with it to headaches, neck and back pain, arthritis, reduced lung capacity, poor concentration, low mood, heart disease, diabetes and even higher mortality rates. The good news is that posture can be assessed, measured and improved.
By Dr Brett Grant, Principal Chiropractor, Family Chiropractic Chatswood. 30+ years in practice, national qualified Activator Methods Chiropractic Technique instructor.
Who this article is for
This article is for you if:
You work at a desk or on a laptop for hours each day
You spend 2+ hours a day looking down at your phone
You have regular headaches, neck pain or back pain
Someone has told you that you slouch, or you've noticed your head sits forward in photos
You're a parent worried about your child's "tech neck"
You're searching for a posture chiropractor in Chatswood or on Sydney's Lower North Shore
Questions this article answers
Is bad posture actually bad for your health, or just your looks?
Can poor posture cause headaches?
Can slouching affect your breathing, mood or concentration?
Is a forward head posture dangerous long term?
Where can I get my posture checked in Chatswood?
Poor posture is more than an aesthetic problem
Most people think of poor posture as a cosmetic issue: rounded shoulders, a forward head, a slumped back. But posture is a window into how your spine, muscles and nervous system are coping with daily life.
The list below was compiled from the physical-activity research summarised by Dr James Chestnut, a leading educator in lifestyle and wellness research. Many of these effects are linked to poor posture together with the sitting and inactivity that so often go with it.
The effects of poor posture and inactivity
1. Pain and joint problems
Neck pain and back pain
Jaw (TMJ) problems
Arthritis
Bone, disc, ligament and muscle degeneration
2. Muscles, strength and movement
Weakness and muscle atrophy (wasting)
Loss of flexibility
Incoordination and slower reaction time
Increased risk of injury
Increased fracture rates and osteoporosis
3. Heart, lungs and metabolism
Decreased lung capacity
Adult-onset asthma
Cardiovascular disease and stroke
Increased cholesterol levels
Diabetes and obesity
4. Brain, mood and stress
Poor concentration and impaired cognitive function
Depression
Increased stress hormones
5. Other body systems
Poor gut motility and digestion
Excess sweating
Poor sperm quality
Increased mortality rates
What the research shows: 3 key numbers
Up to 27 kg on your neck. An adult head weighs about 5 kg. Tilting it forward 15° raises the load on the neck to about 12 kg. At 60°, the typical phone-reading angle, the load reaches about 27 kg (Hansraj, 2014).
Less air in your lungs. Studies show slumped sitting significantly reduces lung capacity and expiratory flow compared with sitting upright (Lin et al., 2006).
A 44% higher mortality rate. In a study of 1,353 older adults, those with a hunched (hyperkyphotic) posture had a 1.44 times greater rate of death over about 4 years (Kado et al., 2004).
These are associations, not guarantees. But they show why posture deserves more attention than a quick "stand up straight".
Why posture affects so much more than your spine
Load: A forward head and rounded back put constant strain on joints, discs, ligaments and muscles. Over time this may contribute to pain and degeneration.
Breathing: Slumping compresses the rib cage and limits how far your lungs and diaphragm can expand.
Nervous system: Your spine houses and protects the spinal cord. Ongoing stress and poor movement may affect how well your body adapts and recovers.
Inactivity: Poor posture usually travels with long hours of sitting. Physical inactivity is a well-established risk factor for heart disease, diabetes, obesity and low mood.
Early warning signs your posture needs attention
Your head sits in front of your shoulders when viewed side-on
Rounded shoulders or a visible upper-back hump
Tension headaches that start at the base of the skull
Neck or upper-back stiffness after desk work
Feeling short of breath or tired when sitting for long periods
Clothes or bags sitting unevenly on one side
How we assess posture at Family Chiropractic Chatswood
Since 1996, Family Chiropractic Chatswood has helped families across Chatswood, Willoughby, Artarmon, Lane Cove, Roseville and the Lower North Shore. Your posture assessment may include:
Digital postural analysis to measure head, shoulder and pelvic position
On-site digital X-ray (including Penning studies) when clinically appropriate
A thorough spinal and nervous system examination
Comparative objective re-examinations so you can see measured change over time
Dr Brett Grant has over 30 years of clinical experience. He has been an Activator Methods Chirropactic Technique instructor since 2003, and has received numwerous awards throughout his time as a chiropractor in Chatswood.
What can you do about poor posture?
The solution has three parts: prevention, extension exercises and chiropractic care. We cover each step in Part 2: How to Fix Poor Posture.
Frequently asked questions
Is poor posture just a cosmetic problem? No. Poor posture and the inactivity that usually comes with it are linked to headaches, back and neck pain, reduced lung capacity, poor concentration, low mood, heart disease and higher mortality rates.
Can bad posture cause headaches? Yes, it can contribute. A forward head posture increases strain on the muscles and joints at the top of the neck. This is a common driver of tension-type and cervicogenic headaches.
Does slouching affect breathing? Yes. Research shows slumped sitting significantly reduces lung capacity and expiratory flow compared with upright sitting.
How much does my head weigh when I look at my phone? At a 60° phone-reading angle, the load on your neck is about 27 kg, roughly five times the weight of your head in a neutral position.
Can posture be improved at any age? In many cases, yes. Results vary from person to person. An individual assessment shows what is realistic for you.
Where can I get a posture assessment in Chatswood? Family Chiropractic Chatswood, 7/7 Kirk St, Chatswood NSW 2067, offers digital postural analysis and on-site X-ray. Call (02) 9415 4606.
Book your posture check
If you're concerned about your posture, start with a complimentary initial consultation at Family Chiropractic Chatswood. We'll talk through your concerns and check whether chiropractic care suits you. If it's not the right fit, there's no charge.
Call (02) 9415 4606 or book at chatswoodchiropractic.com.au.
Family Chiropractic Chatswood. Get Better, Stay Well, Feel Alive.
This article is general information only and is not a substitute for individual assessment. Individual results vary.