Most people don’t think about their posture until something hurts. A stiff neck after a long workday, a dull ache in the lower back, shoulders that feel permanently tense—these complaints are incredibly common, and poor posture is often the culprit.
The good news? Most posture problems are fixable. Once you know what to look for, small adjustments can make a significant difference in how you feel day to day. Here are five of the most common posture mistakes—and what you can do to correct them.
1. Forward Head Posture
Every inch your head drifts forward from its neutral position adds roughly 10 pounds of pressure to your cervical spine. For many people who spend hours looking at screens, that drift is significant.
Forward head posture strains the muscles at the back of the neck, leading to chronic tension headaches, neck stiffness, and even shoulder pain. Over time, it can also affect your breathing and jaw alignment.
The fix: Try the “chin tuck” exercise. Gently draw your chin straight back, creating a slight double-chin effect. Hold for five seconds and repeat 10 times throughout the day. It retrains the deep neck muscles to support your head in a more neutral position.
2. Rounded Shoulders
Rounded shoulders are closely linked to forward head posture. Prolonged sitting—especially at a desk—shortens the chest muscles and weakens the upper back, pulling the shoulders forward and inward.
Left unaddressed, this imbalance increases the risk of rotator cuff issues, upper back pain, and impingement injuries.
The fix: Strengthen the muscles between your shoulder blades with exercises like rows, face pulls, and band pull-aparts. Pair this with regular chest stretching to restore balance. When sitting, check that your shoulders sit directly above your hips, not in front of them.
3. Excessive Lower Back Arch (Anterior Pelvic Tilt)
This one is sneaky. An exaggerated curve in the lower back—often caused by weak core and glute muscles—places constant compression on the lumbar spine. It’s particularly common in people who sit for long periods or wear high heels regularly.
Symptoms include persistent lower back tightness, hip flexor tension, and even knee pain due to altered alignment throughout the kinetic chain.
The fix: Focus on strengthening your glutes and core while stretching your hip flexors. Exercises like glute bridges, dead bugs, and planks address the muscle imbalances driving this pattern. Being mindful of your pelvic position while standing can also help.
4. Slouching While Sitting
Slouching compresses spinal discs and strains the ligaments that support the spine. A slouched sitting position also inhibits proper diaphragm movement, which can affect breathing efficiency and even increase fatigue.
Many people assume this is just a habit, but it often reflects a lack of core endurance and can arise from parenting stress. The muscles that hold you upright tire quickly, and the body takes the path of least resistance.
The fix: Adjust your workstation so your screen is at eye level and your feet rest flat on the floor. Support the natural curve of your lower back with a lumbar roll or rolled-up towel. Taking a short standing or walking break every 30–45 minutes also reduces muscular fatigue and helps you maintain better alignment throughout the day.
5. Uneven Weight Distribution While Standing
Many people habitually stand with their weight shifted to one leg, hips off-center, or one shoulder hiked higher than the other. Over time, this asymmetry stresses one side of the body disproportionately, contributing to hip pain, IT band issues, and spinal imbalances.
It’s an easy habit to fall into—especially when standing in line or holding a bag on one shoulder—but the cumulative effect adds up.
The fix: Practice standing with your weight evenly distributed between both feet. Keep your knees soft rather than locked, and check that your hips and shoulders are level. Switching which shoulder you carry a bag on is a small change that can reduce chronic asymmetry.
Start Listening to What Your Body Is Telling You
Pain is rarely random. More often, it reflects patterns—how you sit, stand, carry tension, and move through your day. Correcting these five posture mistakes won’t happen overnight, but consistent effort produces real results.
If your pain persists despite making these changes, it may be worth consulting a professional. A specialist in physical therapy in Utah can assess your specific movement patterns, identify underlying imbalances, and develop a targeted plan to get you out of pain faster.
Your posture mistakes got here gradually. With the right approach, it can change the same way—one adjustment at a time.
