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

If you spend extended periods hunched over your phone or laptop, the forward head position, known as "text neck," puts additional pressure on the cervical spine, leading to muscle strain and potential long-term damage (Image: Canva)

How often do you find yourself slouching at the desk, hunching over your phone, or bending awkwardly to pick up items? These seemingly innocent actions can quietly wreak havoc on your posture. Experts believe that these acts influence not just how you look but also impact your health.

The impact of poor posture: Sitting, standing, or walking in improper postures might seem harmless, but studies suggest otherwise: Incorrect postures can lead to a range of health issues, from musculoskeletal problems to compromised spinal health. Chronic poor posture has been linked to conditions such as back pain, headaches, and even digestive problems.

Fitness and Pilates expert Namrata Purohit, Co-founder of The Pilates Studio, stresses on the importance of mindfulness in your daily activities. She says, "Being mindful of your daily activities is key to a healthy body. Sitting or standing in the wrong way can mess with your posture and lead to random aches and pains. It is therefore important to take care of your body, for it to take care of you."

Purohit sheds light on everyday habits that affect your posture and provides insights into correcting them:

Carrying everything on one shoulder?

Overloading one shoulder with bags or purses might seem like a minor inconvenience, but it can lead to asymmetrical stress on your spine, causing muscular imbalances and potential misalignments. Over time, this can contribute to shoulder pain, neck strain, and even headaches.

Instead: Switch shoulders regularly to distribute the weight evenly. This simple adjustment not only reduces the strain on one side of your body but also promotes a more balanced and aligned posture.

Texting/typing excessively?

If you spend  extended periods hunched over your phone or laptop, know that it can have negative effects on your posture. The forward head position, known as "text neck," puts additional pressure on the cervical spine, leading to muscle strain and potential long-term damage.

Instead: Limit phone use and take breaks to stretch your neck and shoulders. By reducing the frequency and duration of phone use, you give your neck and spine the opportunity to return to a more neutral position, preventing the development of chronic health problems.

Always talking on the phone?

Holding the phone between the ear and shoulder is a common sight these days. While it may seem convenient, know that it forces your neck and shoulder muscles into an awkward position, thus causing strain and discomfort over time.

Instead: Use loudspeaker mode or invest in good quality headphones to minimise strain. By allowing your hands to be free and keeping the phone at a more natural eye level, you reduce the risk of creating tension in the neck and shoulder region.

Picking stuff the wrong way?

Bending at the waist to pick up heavy items can seem normal, but studies say that it places undue stress on your lower back and spine. This can lead to acute injuries like strains or, over time, contribute to chronic back pain.

Instead: Bend your knees while keeping your back straight when lifting heavy objects to avoid strain on your spine. This technique engages the stronger muscles in your legs and reduces the load on your back, promoting a safer and more supportive posture.