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Postural Stress: How To Improve Your Posture & Reduce Stress

Updated: Dec 19, 2023

postural stress how to improve your posture and reduce stress, chiropractor massaging a patient's shoulder and head

Have you ever considered how the way you sit, stand, or move can affect your overall stress levels? Your posture affects your stress more than you might think and can lead to considerable physical and emotional pain. We wrote this blog to help you uncover the secrets behind postural stress and offer actionable advice you can use to improve your posture and reduce stress.

Our expert team at MUV Chiropractic & Yoga believes in empowering individuals with knowledge and practical solutions. As you read this blog, you'll gain insights into how your daily habits influence your posture and learn easy-to-implement strategies that can significantly improve your physical and mental health.

Types of Bad Posture

Understanding what constitutes bad posture is crucial in your journey toward a healthier self. Here are some common examples of poor posture:

  • Slouched Shoulders: This posture, often seen in individuals who spend long hours at a desk, involves rounded shoulders and a forward head position. It can lead to back pain and decreased lung capacity.

  • Text Neck: A modern posture problem, text neck occurs when you constantly look down at your phone or device, causing neck strain and misalignment of the cervical spine.

  • Forward Hip Tilt: Characterized by a forward thrust of the hips, this posture is common in people who sit a lot. It can cause lower back pain due to increased stress on the lumbar spine.

  • Crossed Legs: Frequently crossing your legs while sitting can lead to an imbalance in your hips and lower back, potentially causing long-term alignment issues.

  • Leaning on One Leg: Often a subconscious habit, leaning more on one leg than the other while standing can lead to muscular imbalances and joint strain, particularly in the lower back and hips.

  • Hunched Back: Also known as kyphosis, this posture involves an exaggerated forward rounding of the back, which can lead to back pain and reduced mobility.

Effects of Bad Posture

When our body is not aligned correctly, it can lead to various physical and mental health challenges. The following are some of the key health effects of bad posture. These effects underscore why it's essential to be mindful of how we carry ourselves in our daily activities.

Back and Neck Pain

Poor posture often leads to increased strain on the back and neck muscles, resulting in chronic pain and discomfort in these areas.

Reduced Lung Function

Slouching and hunching forward can compress your lungs, making it harder to breathe deeply and potentially reducing oxygen intake.

Increased Risk of Cardiovascular Disease

Studies suggest that prolonged sitting with poor posture can affect blood flow and heart health, potentially increasing the risk of cardiovascular issues.

Joint Degeneration

Bad posture puts uneven pressure on your joints, which can accelerate wear and tear, leading to conditions like arthritis.

Poor Digestion

Sitting in a slouched position can compress your abdominal organs, leading to slowed or impaired digestion and related issues like acid reflux.

Mental Health Effects

Poor posture can also affect mental health, contributing to feelings of depression and low energy, likely due to decreased oxygen flow and physical discomfort.


Tension in the neck and shoulders from bad posture can lead to tension headaches, often characterized by persistent, dull pain.

Exercises to Improve Your Posture

While chiropractic care and yoga can help with your posture, you can also do exercises on your own to improve your posture and reduce stress. Here are step-by-step instructions for some easy exercises to improve your posture:

  • Waxing: Stand or sit upright. Move your arms in large, smooth, circular motions as if you’re waxing a large surface. Alternate your arms to ensure balanced movement.

  • Wall Angels: Stand with your back flat against a wall. Position your arms in a 'W' shape with elbows bent and press them against the wall. Slide your arms up to form a 'Y' and then back down.

  • Side Lying Shoulder Exercise: Lie on your side with the lower arm extended for support. Bend the upper arm at 90 degrees at the elbow. Lift the upper arm while keeping the elbow bent, then lower it.

  • Prone Lying Scapular Exercise: Lie face down with arms extended to the sides, thumbs pointing upwards. Lift your arms a few inches off the ground, squeezing your shoulder blades together, then lower them.

  • Isometric Abdominal Exercise: Sit or stand straight. Tighten your abdominal muscles as if bracing for an impact. Hold for a few seconds, then release.

  • Wall Slide: Stand with your back and arms against a wall. Bend your elbows at 90 degrees and slide your arms upwards, then back down, maintaining contact with the wall.

  • Sit to Stands: Sit in a chair without using armrests. Stand up without using your hands for support, then sit back down slowly and with control.

Benefits of Good Posture

a happy man working on their laptop with a good posture

Improved posture brings numerous benefits that enhance both the physical and mental aspects of our lives. Here are some key benefits:

Reduced Back and Neck Pain

Proper alignment reduces strain on muscles and ligaments, decreasing chronic pain in these areas.

Improved Breathing

Good posture opens up the chest and lungs, facilitating deeper, more efficient breathing.

Enhanced Circulation and Digestion

Straighter posture allows for better blood flow and can prevent compression of the digestive organs, improving their function.

Increased Energy Levels

With reduced strain and improved breathing, good posture can lead to a noticeable boost in energy.

Improved Joint Health

Proper posture distributes weight evenly, reducing wear and tear on joints.

Better Concentration and Mental Performance

Improved oxygen flow from better posture can enhance brain function and concentration.

Positive Self-Perception and Mood

Good posture can elevate self-esteem and mood, contributing to a more positive outlook.

Improved Appearance and Confidence

Standing and sitting straight makes you look taller, slimmer, and more confident.

Struggling with Bad Posture? We Can Help

While there are many exercises you can do on your own to improve your posture, sometimes these exercises are not enough. In cases where home exercises are insufficient or bad posture results from physical trauma, chiropractic care and yoga can help. MUV Chiropractic & Yoga offers many services that can help improve your posture and reduce stress. Call (303) 500-8903 for an appointment or book a session online.

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"I’m so grateful for my experience at Muv Chiropractic. I came to them with lower back pain and frustration around my reoccurring shin splints. Not only did they solve my problem, they taught me practical solutions to implement in my life long term.
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