Postural health affects our daily well-being much more than we think. Without realizing it, we internalize gestures and postures that we repeat constantly and that, over time, can lead to discomfort, tension, pain, and even injuries.
Taking care of your postural hygiene is a basic and effective measure—not only to prevent physical discomfort, but also to improve your body balance, energy, and overall health. Adopting small daily changes can make a big difference in the long run.
What everyday habits harm your posture without you noticing?
Below, we explain the most common habits that may be harming your posture without you realizing it, and what you can do to correct them easily. Paying attention to these daily gestures is the first step toward improving your postural health.
Sitting for too long
When we sit, the pressure on the spine increases by up to 40%, especially if we do so without lumbar support or with a hunched back. This habit, common in office work or in front of a computer, is one of the main causes of chronic lower back pain. Additionally, staying still for long periods affects circulation and flexibility.
What you can do: Get up every hour, stretch, and make sure your chair has proper back support.
Driving with a poorly adjusted seat
Spending a lot of time behind the wheel with a poorly adjusted seat or in a tense position can cause contractures in the lumbar and cervical areas. An incorrect driving posture directly affects postural muscles and can cause muscle fatigue even on short trips.
What you can do: Adjust the seatback to keep your spine straight, rest your feet properly, and relax your shoulders. It’s also important to adjust the distance to the steering wheel to avoid overextending your arms.
Carrying your bag or backpack on one shoulder
Unevenly carrying weight over time forces the body to compensate, which can cause muscle imbalances and functional scoliosis. This very common habit causes progressive overload.
What you can do: Alternate sides or use backpacks with padded, adjustable double straps.
Sleeping on a worn-out mattress
A mattress in poor condition doesn’t provide proper spinal support, disrupting restorative sleep and causing stiffness upon waking. Your sleeping posture is just as important as your daytime posture for maintaining a healthy back.
What you can do: Replace your mattress every 5 to 6 years and choose one with medium firmness that supports your spine’s natural curvature.
Wearing high heels frequently
Wearing very high heels for extended periods shifts your body’s alignment, moves your center of gravity forward, and causes tension in the lower back and calves.
What you can do: Save high heels for special occasions and choose ergonomic, stable footwear for everyday use.
Not exercising
Lack of physical activity weakens the muscles that support the back, making it more vulnerable to injury. Postural and strengthening exercises are key to preventing back pain and improving spinal health.
What you can do: Walk, swim, or do strength exercises adapted to your fitness level, especially targeting the lower back.
Looking at your phone with your neck bent
This gesture leads to what is known as “tech neck syndrome.” When you tilt your head forward, the weight your neck has to support can double.
What you can do: Raise your phone to eye level and take frequent breaks to relax the muscles in your neck and shoulders.
Having the screen poorly positioned while working
Poor ergonomics in front of a computer forces your body into awkward positions, especially affecting the neck, shoulders, and upper back.
What you can do: Position your screen at eye level and adjust your chair to support your back and maintain proper alignment.
Doing household chores with poor posture
Ironing, scrubbing, or making the bed may seem harmless, but if done with a hunched back or without bending your knees properly, they can place significant strain on your lower back.
What you can do: Keep your back straight, change positions frequently, and use both hands when performing tasks to avoid muscle overload.
Why is it important to take care of your posture?
Poor postural hygiene over time can lead to muscle contractures, headaches, digestive problems, respiratory difficulties, and even vertebral wear and pinched nerves.
Additionally, when the body is unbalanced, it tires more easily and responds poorly to exertion. That’s why taking care of your posture not only helps relieve discomfort but also improves physical performance, mood, and overall health. Good posture enhances daily energy and helps prevent back pain.
Tips to improve your posture in daily life
To prevent back pain and improve your overall well-being, we recommend:
-
Avoid staying in the same position for long periods.
-
Activate your body with back stretches and moderate exercise.
-
Don’t ignore pain—it’s a warning sign.
-
Maintain a healthy weight to avoid overloading your body.
-
Pay attention to your posture while sleeping, sitting, and moving.
At CreuBlanca, we want to remind you that paying attention to your posture, moving mindfully, and seeking medical advice when needed is essential to prevent more serious problems. Taking care of your daily habits and correcting those small postural quirks can make a big difference in your long-term well-being.