Body Postures; The Good, The Bad and The Ugly Pt. 1

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Simple daily activities have been found to deteriorate health if they are not done assuming the right body posture.

Have you been experiencing neck pains, headache, shoulder aches lately? Read on.

Posture refers to the way we position our body while sitting, lying down and standing.

Assuming good postures benefits your body by relaxing your muscles, joints and ligaments.

Poor posture develops slowly without you noticing until you start feeling discomforts in your body.

In this article, we take a specific look at the Dos (good), the Don’ts (bad) and the adverse effects (ugly) of poor sitting postures.


A sitting posture is best described as excellent when you train your body to sit in a way that causes less strain to your muscles, joints and ligaments while you are performing activities like reading a book, watching TV or using a computer.

How can this be achieved?

Assuming an excellent sitting posture requires you to follow the simple good steps, avoid the bad steps and treating the ugly effects of bad sitting postures as listed below.


Source: Physiomed

Every time you sit, repeat these simple steps to help your body adopt the finest position. It may feel uncomfortable at first but patiently wait it out for a few seconds.
1. Sit at the end of your chair.
2. Position your shoulder and neck upright and forward.
3. Place your feet on the floor or on a footrest, if they cannot reach the ground.
4. Ensure there is a space between the front of your seat and the back of your knee.
5. Your knees should be below or at the equal level of your hips.
6. The backrest of your seat should be attuned to support your low and mid-back or use a back support if it is non-adjustable.
7. Ease your shoulders and keep your forearms parallel to the ground.


Source: Physiomed

Poor sitting postures may feel comfortable when you assume them but on the long run, they make stress your body.

Here are the examples of poor sitting postures, their ugly effects and recommended solutions.

Hunching Over

Effect; It makes your spine create a C-shape thereby causing a disorder in the distribution of the weight and gravity of your head. This strains your back and leads to back pain.
It also limits the lungs from expanding thereby decreasing the lung capacity to take in oxygen and exhale.
Correction: Roll your shoulders up and backwards.

Sitting on a pillow or a cushy chair/seat

Effect: This makes your pelvis tilt backward which shouldn’t be as your body would have to work harder to maintain an upright position. You will find yourself adjusting severally as you cannot relax comfortably.
Correction: Sit on flat surface/seat.

Leaning Back

Effect: This increases the pressure on your spinal cord which is very bad for your neck, leading to neck pain. If you find yourself leaning back, it’s because you’re sitting on a chair or seat that is not providing you comfort.
Correction: Find a comfortable seat and seat upright.

Looking into your lap

Effect: This puts a lot of weight on your upper back and neck which causes severe headaches and neck pains. This also leads to a condition called TEXT NECK SYNDROME. Find out more about it here.
Correction: Move your eyes and hands instead to read from a device, do not bend your neck.

Crossing your legs

Effect: Inasmuch as this may feel cool, chic and confident, it puts a lot of strain on the spine causing back pain.
Correction: Your knees must be square to your hips to keep your posture in good alignment.

Dangling your feet

Effect: This also tilts your pelvis backwards, disrupting your balance as gravity pulls your feet to the ground, hence giving your muscles more work to put your balance in good form.
Correction: Use a footrest if your seat is too high or lower it.

Sitting in a very low seat

Effect: This curves your spine, tilts your head forward thereby stressing the spine.
Correction: Sit at a 90-degree angle to your thighs.

Sitting for a long time

Effect: This causes reduced blood flow and cause muscle fatigue.
Correction: Stand up, do some walking around when you take breaks from work.


Changing your sitting posture from bad to excellent is a conscious effort that can benefit you as it would help your body utilize less energy, decrease muscle strain while strengthening them.

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