Wrong posture can impact long-term spine and back health, try these best exercises to fix it

Health risks of wrong posture: Sitting hunched over your desk or phone for hours puts strain on your muscles, particularly in your neck, shoulders, and lower back (Image: Canva)

If you frequently slouch or don’t sit up straight, you may develop posture problems. From aching backs to stiff necks, bad posture often leads to discomfort, chronic pain, and more severe issues over time. Maintaining a good posture plays a critical role in your spine's long-term health. It’s never too late to correct your habits and give your spine the care it deserves.

Maintaining a good posture plays a critical role in your spine's long-term health. Dr Hemant Sharma, Chairman Orthopaedics & Joint Replacement,  Marengo Asia Hospitals Gurugram, warns, “When you consistently maintain a bad posture, the pressure on your intervertebral discs increases. Over time, this can cause conditions like disc hernia or osteoarthritis, which result in chronic pain and even nerve-related issues.”

Dr Sharma explains the negative effects of poor posture on your spine and offers strategies to prevent these issues:

Chronic neck, back, and shoulder pain

Sitting hunched over your desk or phone for hours puts strain on your muscles, particularly in your neck, shoulders, and lower back. "People often underestimate how much tension this creates," Dr Sharma explains, and adds, “This repetitive strain leads to stiffness, tension headaches, and pain that significantly affects daily activities.”

Also read | 7 ways proper posture can impact your body and mind

Muscle imbalance:

Bad posture overworks certain muscles, like those in your neck and shoulders, while weakening others, such as your core. This imbalance makes you more prone to injuries, reduces your range of motion, and leads to persistent discomfort.

Breathing difficulties: 

Dr Sharma mentions another overlooked impact: “Slouching compresses your thoracic cavity, which can make it harder to take deep breaths. Shallow breathing increases fatigue and reduces oxygen levels, making you feel more tired and less focused.”

Also read | Everyday habits that impact your posture, and expert-approved suggestions to correct them

How to fix your posture: Best exercises that work wonders:

Plank: A classic core workout, the plank strengthens your abdominals, lower back, and obliques, which are essential for spinal stability.  Lie on your stomach, lift your body using your forearms and toes, and maintain a straight line from head to heels. “Planks are a simple yet powerful exercise to reinforce your core and promote better spinal support,” says Dr Sharma.

Bird dog: This exercise stabilises the spine while improving balance and coordination. Start on your hands and knees. Extend your left leg backward and your right arm forward, then alternate sides. “By focusing on core and lower back muscles, the bird dog reduces strain on the spine and corrects posture issues over time,” Dr Sharma suggests.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.