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The Effects of Poor Posture

Updated: Apr 15

Poor posture can cause a whole host of problems: from pain to headaches and even breathing difficulties! Learn about the consequences of poor posture and how to fix it.


The consequences of poor posture

What Is Postural Kyphosis?

There are several types of kyphosis, but as a massage practitioner, I mainly encounter and treat postural kyphosis – a common condition caused by habitual slouching, often linked to modern lifestyles.


Common Symptoms and Effects:

  1. Hunchback

  2. Tight shoulders

  3. Compresses the lungs causing possible breathing difficulties

  4. Compresses the internal organs leading to possible digestion problems.

  5. Energetically obstruction of the lung channel again leading to respiratory problems

  6. Instability of the shoulder joint

  7. Possible cause of headaches



Everything is connected


In the body, nothing works in isolation. When one part is out of balance, it can trigger a domino effect. For example, when one muscle tightens, it can impact nearby muscles - and even more distant, interconnected structures.


During consultations, clients often mention tight shoulders. On examination, the upper back and areas between the shoulder blades are tense and uncomfortable. It’s common for both therapists and clients to focus on treating this area directly. However, this doesn’t always address the root cause.


Here’s the thing: tight shoulders are often a result of over-lengthening, not shortening. If you roll your shoulders forward, you’ll feel the upper back tighten. In this position, your chest collapses, reducing lung expansion and compressing internal organs. This slouched posture becomes more damaging the longer it’s held.


The Modern Posture Problem


Think about your daily routine. If you work a standard 37-hour week at a computer, that adds up to 148 hours per month spent in a hunched, seated position. Add commuting and evening hours slumped on the sofa, and it’s no wonder postural issues are a modern epidemic.



The Negative Posture Cycle


Once poor posture becomes habitual, your body starts to recognise it as the “new normal.” Trying to correct it - by pulling your shoulders back and lifting your head - can feel uncomfortable or even painful. This discomfort is often due to shortened chest muscles (pectorals) resisting the change.


Another of the lesser known consequences of poor posture involves the ability for blood to flow to restricted areas. When muscles are tight, blood flow can be restricted. Blood flow is important for maintenance, repair and carrying away waste products from the muscles. Restricted blood flow limits the delivery of nutrients and hampers this removal of waste. This leads to increased tension, hardened muscle fibres, reduced mobility, and chronic pain.


Even muscles at the back of the neck, constantly stretched by a forward head posture, can suffer restricted circulation, potentially triggering tension headaches.


Effective Treatment Strategies


Massage Techniques

  • Release the pectorals to allow the shoulders to return to a more natural alignment

  • Massage the upper back and shoulder area to relieve tension and support realignment

  • Treat the lower back and hip flexors, which often contribute to postural imbalance

  • Neck massage and stretching to reduce tightness and improve blood flow


Advice and Exercises

  • Core stability: Strengthening your core (abdominals and supporting muscles) helps maintain an upright posture by providing spinal support

  • Correct posture guidance: See the links below for detailed advice

  • Stretch key muscle groups: Especially the chest, lower back, and hip flexors. Check out my stretch sheet for more info

  • Join a Pilates class: Great for building strength, flexibility, and postural awareness


Worried about the consequences of poor posture on your health? Why not book one of our specialist services to treat it, such as Deep Tissue Massage. 



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