Good Posture Vs Bad Posture – [Detailed Analysis 2023]  

Reviewed By Chiropractic Specialist

Have you ever been scolded by your parents for not sitting up straight when you were a child? They were on to something.

As well as emitting positive body language, maintaining good posture prevents pain and reduces joint wear and tear.

While good posture is essential, millions of Americans still struggle with it, whether sitting or standing.

What is good posture vs bad posture?

The position of your neutral spine determines good posture. The spine has three natural curves: neck, midback, and low back. 

These curves should be maintained, not increased, by neutral posture. The top of your shoulder should be over your hips, and your head should be above your shoulders.

Bad postures cause the spine to move out of its neutral alignment. One of the most common bad postures is having a forward head. There are also swaybacks and flatbacks.

Poor posture increases the problems of posterior pelvic

What Is Posture?

Posture is the position the way you hold your body is your posture. In dynamic posture, you have yourself when you move, such as walking, running, or bending over to pick something up.

When you are sitting, standing, or sleeping, your static posture is how you hold yourself when you are not moving.

How Can Posture Affect My Health?

A poor posture can be harmful to your long-term health. When you slump over or slouch over, you can:

  1. systemic musculoskeletal misalignment
  2. shoulder, neck, and back pain
  3. You lose flexibility
  4. Impede the motion of your joints
  5. By interfering with your balance, you increase your risk of falling.
  6. Food will be difficult for you to digest.
  7. Breathing gets difficult
Misalignment of the musculoskeletal system
Wearing away at your spine makes it more fragile and prone to injury
Back, neck, and shoulder pain
You become less flexible
Affect the way your joints move
Increase your risk of falling by affecting your balance
You will have a hard time digesting your food
Breathing becomes difficult

What Is Good And Bad Posture When Sitting?

Good And Bad Posture When Sitting
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Make sure the chin is tucked in
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Keep your shoulders relaxed, back and down
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Sit with your low back curled (see picture) so that your pelvis sits directly under your shoulders so that you sit on the bony points of your bottom.
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Ensure your hips, knees, and ankles are at right angles and your thighs are level with your knees while sitting.
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The head should be in the midline, on top of, and in line with the shoulders.
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Put your weight evenly on both sides/cheeks of your bottom, sit well back in the seat, and keep your feet flat on the ground.
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Poke or just forward your chin
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Don’t hunch your shoulders
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Put your back under strain by sitting in a ‘C’ shape.
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Sit with your knees higher than your hips (spine becomes ‘C’-shaped, knees can easily fall to one side). Hips. When you sit with your knees lower than your hips, your bottom slips forward on the seat, and your knees knock together.
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Keep your head forward on your shoulders or to one side
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Sit with your weight on one side of your bottom (e.g., cross your legs) to relieve back strain

We cannot maintain this upright posture for long periods without support, which means whatever you are sitting on should support your spinal curves, whether at your desk, in your car, or at home on your sofa. As you are reading this, sit well back in the seat, feet flat on the floor

What Is Good And Bad Posture When Standing?

Good And Bad Posture When Standing
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Ensure that you maintain a midline position with
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Make sure your chin is tucked in
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Relax your shoulders, keep them down, and keep them back
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Stay tucked in your bottom
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Slightly bend your knees
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Try to keep your feet slightly apart, in line with your shoulders, and evenly distribute your weight between them.
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your head forward or to one side of your shoulders
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Bring your chin forward or poke it forward
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Let your bottom hang out
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Keeping your knees straight, bend them slightly more
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It would be best if you stood with more weight on one leg than the other (which can cause your spine to curve sideways).

What Is Good And Bad Posture When Lying?

Good And Bad Posture When Lying

You aim to keep your spine aligned when lying down, just as when sitting or standing. Mattresses and pillows support the spine’s natural curves.

Avoid lying on your back with a twisted pelvis or with your legs to one side when lying on your back. When lying on your back, if your legs tend to twist to one side due to spasms, place a pillow under your knees to keep them straight.
When lying on your back or side, your neck muscles and joints may be strained if you place too many pillows under your head.

A pillow should only be placed under your head, not your shoulders. Your pillow should fill the gap between your head and shoulder, keeping your head aligned with your spine. Strain is minimized by doing this.

As your head is permanently turned to one side, lying on your front while sleeping makes it impossible to keep your ‘spine in line.’
Be cautious if you are lying on the couch, as this could put quite a lot of strain on your spine and cause pain over time if you are not adequately supported.

Maintain a good posture by keeping your ‘spine in line’ while sitting with your feet up.

The Importance Of Good Posture

The Importance Of Good Posture

Changing positions regularly (at least every 20 minutes) to avoid sitting problems caused by staying in one place for too long is essential, no matter your situation.

Do you know why good posture is crucial for good health? When you sit, stand, or lie down, your posture refers to how your body is positioned. As a result of years of habits, your posture has become what it is today.

It is common for people to recognize poor posture in others, but they may not be aware of how their stance has fallen short. Discover how to improve your posture and why most of your coworkers are hunched over.


Good Posture Reduces Back And Neck Pain

You should align your spine correctly so your body can support your weight without strain. Tendons, core muscles, and ligaments can be more stressed by poor posture, resulting in neck and back pain. For Back pain, you should sit on the office chair.

You may be surprised to learn that improving your posture can ease neck and back pain.


Poor Posture Impacts Digestion

When done in an unnatural position, slouching negatively affects specific abdominal muscles. You may experience constipation and acid reflux if you recline while looking at your mobile device or hunch over at your desk.

If you get heartburn when you slouch, it might be as simple as sitting up straight.


Good Posture Improves Muscle And Joint Function

Good posture prevents abnormal wear and tear on your muscles and other structures. Your joints can wear down when you are in an incorrect posture.

This condition most commonly causes a form of “wear and tear” arthritis, osteoarthritis.

How you carry yourself, your age, and your genetics determine how much stress you put on your joints.

Proper posture can reduce muscle fatigue and strain and keep your joints lubricated and healthy.


Proper Posture Boosts Mood

When you think about factors that can improve your mood, posture probably isn’t the first thing that comes to mind.

The brain and body communicate two-way, so your mood can affect your posture, and your posture can affect your mood and happiness. You sit upright, and when you’re down, you slouch or slump.

The next time you notice your mood sinking, try changing your posture; stand up straight and take deep breaths. You may see a gentle boost in mood after doing so.


Proper Posture Improves Spine Health

The most straightforward way to maintain good spinal health is to maintain good posture. Correct posture will provide adequate back support with some practice and mindfulness.

This is especially important if you spend most of your day sitting in an office chair or standing.

The proper alignment of your body improves blood flow, keeps your nerves and blood vessels healthy, and supports your muscles, ligaments, and tendons.

Those who use correct posture are less likely to experience back and neck pain related to it.

A common complaint we see at our Chicagoland clinics is back pain. To bring you relief, our specialists will address the underlying cause of your pain.

Common Posture Problems

Common Posture Problems

Listed below are three of the most common posture problems and some ways to fix them.


Over-pronated Feet

This postural problem is characterized by the outward turning of the feet, which weakens the arch of your foot, tightens your calf muscles, and causes internal rotation of the knees.

Over-pronated feet can be corrected with orthotics and custom-fitted foot supports that correct biomechanical inefficiency. Additionally, calf raises, and toe curls can strengthen your calves and toes.


Anterior Pelvic Tilt

Tight hip flexors often cause forward tilting of the hips, usually caused by sitting at a desk for long periods without stretching. As a result, weak hips, hamstrings, and lower back pain can develop over time.

This problem can be fixed by strengthening the glutes, hamstrings, and core muscles and stretching the hip flexors. The following exercises can help you correct your anterior pelvic tilt.

For all these problems, you should buy the posterior pelvic chair.



If you work a desk job, you probably spend many hours hunched over your keyboard during the day. When the upper back is excessively curved, a condition known as kyphosis, you put yourself at risk for neck and back pain.

A hunchback can often be fixed by stretching your chest and strengthening your upper back. Several exercises can help fix this posture issue, including doorway stretches and face pulls.


Examining one’s posture throughout the day, such as sitting in an office chair, carrying objects, or standing in line, is the first step to improving posture.

Make a mental note of your posture and back support throughout the day. This should be done throughout the day to identify times and positions that result in poor posture.

Others find it easier to ask someone else to observe their posture and make comments or suggestions.

Good Posture Vs Bad Posture FAQs

Can you fix bad posture?

Despite years of poor posture, you can improve it. By the time we reach a certain age, rounded shoulders and a hunched posture may seem set in stone, and you may feel you’ve missed the boat. However, there’s a good chance you can still stand taller.

What are the causes of poor posture?

Poor posture is mainly caused by changes in the spine’s shape due to poor nutrition, infections, and long-term or repetitive mechanical or biomechanical factors. In most cases, it can be prevented and treated through proper education.

Why does good posture matter?

Correct alignment improves blood flow, maintains nerve and blood vessel health, and supports muscles, ligaments, and tendons. Back and neck pain is less likely to occur among people who hold the correct posture.

What is poor posture?

Postural dysfunction refers to an unnatural position of our spine that emphasizes the curves and puts strain on our joints, muscles, and vertebrae. As a result of this prolonged poor positioning, pressure builds up on these tissues.

Ron Mason
I, Ron Mason, am a retired forestry professional. My previous profession was that of an environmental educator, specifically as a Forester, with the USDA Forest Service. Additionally, I have worked as a contract forester in the private sector. With a strong background in science and engineering, my expertise lies in timber stand management, forest ecology, and wildlife biology. I am a dedicated woodworker and take pleasure in crafting furniture, tables, cabinets and other wooden items as a hobby.