I got my first office job back in 2002. I’d been carrying heavy weights in the gym throughout college. But I had no idea that sitting in front of a computer would cause the most stubborn injuries I’ve ever had.
I sat with poor posture for 9 years. I didn’t even know what posture or ergonomics meant.
I’d quickly learn how excessive muscle tension would pull my musculoskeletal system out of alignment. This would cause back, shoulder, and neck pain (just to name a few).
Bad posture is something most people notice only when it starts causing discomfort, stiffness, or pain. And in 2011, I noticed. I was broke down, both physically and mentally.
While it may seem like a simple habit, poor posture is usually the result of multiple underlying factors. Learning what actually causes bad posture is the first step toward correcting it and preventing long-term strain.
In this post, I’m sharing a round up of habits that contributed to my bad posture. As well as practical ways I improved my posture in daily life.
What Causes Bad Posture
Bad posture develops gradually over time. It’s often the result of repeated habits, rather than a single cause.
A lot of people experience it without realizing how much their daily routines, work environment, and physical conditioning contribute to it.
Posture can often be improved with consistent awareness, strengthening, and small lifestyle adjustments.
Identifying the root causes (early) can help prevent long-term discomfort and support better movement and overall well-being.
What is Bad Posture
Bad posture refers to the way the body is positioned (sitting, standing, or moving) in a way that places strain on muscles, joints, and ligaments.
Instead, good posture focuses on distributing weight evenly, leaving joints and the spine in a neutral position. For more info, check out my guide to good posture.
Bad posture looks like:
- forward head posture
- rounded shoulders
- spine and torso slouched forward (shaped like a “candy cane”)
- belly out
- lower back flat
- feet pulled underneath desk chair
What are the Causes of Bad Posture
Lifestyle and Daily Habits
- Prolonged sitting at desks and screens
- Looking down at phones
- Lack of movement breaks during the day
Muscle Imbalances and Weak Core
- Weak abdominal and back muscles
- Tight hip flexors or chest muscles
- Overuse of certain muscle groups
Poor Ergonomics
- Improper chair or desk height
- Poor monitor positioning
- Lack of lumbar support
Injury or Physical Conditions
- Past injuries affecting alignment
- Chronic pain leading to compensation habits
- Conditions affecting spine alignment
How to Avoid Bad Posture
Take movement breaks every 30-60 minutes
A key way to improve your posture is to not sit stand in the exact same position for long periods of time. Because this can cause repetitive strain and overuse injuries, even when posture is perfect.
Adjust chair and screen height for neutral alignment
An office chair too low increases your risk of biceps overuse (in order to lift your hands up onto the keyboard and mouse). This biceps overuse puts an excessive load on my shoulder tendons, which caused painful shoulder tendonitis.
Too low screen height causes you to look downward at the monitor. This increases your risk of neck pain, as well as spinal dysfunction throughout the entire torso.
Chair and screen height are 2 of my 3 most important ergonomic variables as far as how to improve posture while sitting at computer.
Strengthen core and upper back muscles
Sitting at a computer can weaken your abdominal muscles. Mine were compressed over time, causing them to get shorter.
There’s a misconception that core muscles just mean abdominal. The core actually accounts for multiple muscle groups (abs, lower back, obliques, pelvic floor).
Strengthening these core muscles is incredibly important to me. Because they help position your body in everyday activities (like watching television, carrying groceries, driving, etc.).
My upper back muscles were also overused due to slouching forward at a computer. But unlike my ab muscles getting shorter, my upper back muscles lengthened. This muscle imbalance caused chronic pain and dysfunction throughout my torso.
Stretch tight areas like chest and hips regularly
My chest was my tightest muscle caused by poor computer posture. Because the overuse in my arm muscles (from using a keyboard and mouse) transferred into my shoulders and chest. My chest muscle tension took a lot of time to release.
My favorite chest (and shoulder) stretch is a yoga cactus pose (while laying flat on the floor). It’s a light-intensity, long-duration stretch that is great for opening up my front lines.
My hip muscles were compressed and shortened from sitting with my desk chair too low. The best method I found to release my tight hip flexors was taking hot yoga classes. Because the heated room really helps me warm up, stretch, and get the blood flowing in my stubborn, tight, shortened hip flexors.
Practice standing evenly on both feet
Believe it or not, sitting at a computer (and driving a car) caused a terrible imbalance throughout my leg muscles. So to increase my body awareness, I practice standing evenly on both feet to bring some symmetry back to my body and improve posture at computer.
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Fix Their Sitting Pain
P.S. If you’ve read this far down, you’ll love the digital store I just published.
🙏 Thank you for supporting my work. -Todd