The Hidden Costs of Poor Posture—And How to Reclaim Your Body?
Reclaim Your Posture | Part 2
People often associate good posture only with aesthetics or pain relief, but they don’t realize its profound effects on breathing, energy, mood, productivity, and even confidence.
When your body is free, your mind is free.
When posture is compromised, it directly affects how we feel and interact with the world. But what exactly is compromised posture?
In the world of social media, compromised posture is often reduced to a rounded back and forward head position. The typical advice? "Pull your shoulder blades back and tuck your neck, and you’ll be good to go." But the reality is far more nuanced. Posture is not just about standing up straight—it’s a reflection of deeper physiological and biomechanical patterns that influence how we move, breathe, and feel.
Before we dive into all the ways your posture might be affecting you, let’s break down the nuances behind forward head position and rounded shoulders.
{Click for Details on the Free Mini Live Posture Bootcamp}
Yes, lifestyle choices play a role in these postural changes. Although they may appear to be purely muscular adaptations, they actually develop for a more fundamental reason—survival. The rounded back and forward head posture is often a compensation to prioritize breathing when the front of the rib cage is compressed and lacks space for lung expansion. By shifting the shoulders and head forward, the airway opens up, allowing for easier breathing. In other words, your posture adapts to help you survive.
How Your Posture Might Be Affecting You:
1. Tension in Your Neck and Jaw
For me, the tension was so extreme that my jaw began shifting to one side, to the point where my teeth became noticeably shorter on that side. The photo below shows my progress—a transformation I still find hard to believe.
Chronic jaw tension is often linked to dysfunctional breathing, forward head posture and lack of core stability. When the airway is compromised, the body compensates by subtly altering the position of the head and jaw. Over time, this can lead to clenching, TMJ pain, and even asymmetry in facial structure.
2. One Side of Your Rib Cage is Higher Than the Other
Yes, this is a postural issue, and in most cases, it’s not something you’re born with. It’s a sign of compromised breathing mechanics. We are asymmetrical beings—our heart sits on the left side, while the right side of our rib cage has more space. This asymmetry affects the way we breathe. Since we take around 20,000 breaths per day, these subtle imbalances accumulate over time and become visible in our posture.
As the diaphragm moves during inhalation, it shifts differently on the left and right sides of the body. The left side typically has less space to expand due to the heart’s position, which can lead to slightly uneven breathing patterns. Over time, this can cause the rib cage to expand more on one side than the other, influencing overall posture and movement patterns.
3. Flared Rib Cage and Constant Lower and Mid-Back Tension
If your lower ribs stick out (see my photo below) and you frequently experience tension in your mid or lower back, it’s often a sign that your core and diaphragm aren’t functioning optimally. A flared rib cage can indicate excessive extension in the spine, causing increased pressure on the lower back. This often happens when the deep core muscles are disengaged, leading to over-reliance on the lower back muscles for stability. The result? Chronic tension, discomfort, and even breathing inefficiencies.
A proper postural approach involves engaging the deep core and learning to breathe with the diaphragm rather than overextending the rib cage. Restoring balance in these muscles allows for a more stable, supported posture with less strain on the spine.
4. Eye Tension and Headaches
Posture affects the positioning of the head, and when the head is constantly pushed forward, the muscles around the eyes and forehead must work harder to keep vision stable. This increased strain can lead to eye fatigue, tension headaches, and even dizziness.
Additionally, forward head posture alters the balance of the vestibular system (which controls spatial awareness and equilibrium), further contributing to discomfort. By improving posture—especially in the upper body—you reduce unnecessary strain on the visual and nervous systems, leading to fewer headaches and improved focus.
5. Lack of Pelvis Stability
Your pelvis needs to communicate with your rib cage and feet for effective movement and gait patterns. When stability is compromised, it can contribute to issues such as sciatic nerve tension, neck pain, ankle instability, and an uneven weight distribution against gravity.
I personally experienced how much weight I was carrying on one side of my body, leading to a twisted posture. The asymmetry may not always be obvious at first, but over time, it manifests as tension, discomfort, and imbalanced movement patterns.
While some asymmetry is natural, exaggerated imbalances—whether caused by poor posture, injury, or habitual movement patterns—can lead to significant postural dysfunctions.
6. Pooch Belly
You’ve been active, doing core workouts, but your lower belly still seems to protrude. No matter how many sit-ups or crunches you do, nothing seems to change. I have an unconventional answer for you—it’s your posture. In many cases, poor postural alignment, rather than excess fat or weak abs, is the real culprit. Issues like improper diaphragmatic breathing, lack of pelvic stability, and underactive deep core muscles can all contribute to a persistent lower belly. For example, after pregnancy, many women develop an anterior pelvic tilt, where the pelvis shifts forward, exaggerating the lower back arch and causing the stomach to protrude. This creates the illusion of a larger belly, regardless of body composition. Yes, a "pooch belly" is often a postural issue, meaning that a forward pelvic tilt and weakened core muscles can make the abdomen appear more pronounced, even if someone isn’t overweight.
7. Constant Anxiety
Becoming a neck breather puts the body in a constant fight-or-flight state, as if you’re being chased by a bear. It’s physiological. When your posture forces you to breathe shallowly through the upper chest instead of using the diaphragm, it signals to the nervous system that you're in a state of stress. This chronic state of heightened alertness can contribute to persistent anxiety, reduced resilience to stress, and difficulty relaxing—even when there’s no actual danger.
Why Does This Matter?
A collapsed posture can lead to shallow breathing, decreased energy levels, and even increased stress and anxiety. Many people don’t realize that their posture influences their nervous system, making them feel more fatigued, less capable, and even socially withdrawn. The impact extends beyond physical discomfort to self-perception and emotional well-being.
The Benefits of a Healthy Posture:
Improves nervous system regulation – You have more energy for life and experience deeper rest.
Reduces fatigue – Your nervous system spends less energy compensating for inefficient movement patterns.
Enhances movement freedom – You feel more connected to your body and experience greater ease in daily activities.
Boosts confidence and presence – Your body carries itself with more ease, which translates into greater self-assurance.
Supports long-term health – Efficient posture reduces wear and tear on joints, decreasing the likelihood of chronic pain.
Ready to Reclaim Your Posture?
If you truly value educating yourself about your posture, unconditioning your body from the limitations of modern life, releasing accumulated tension, and cultivating true length—not through conventional stretching or yoga poses, but by rediscovering the natural alignment of your body—then what’s stopping you from joining me for a 30-day mini posture bootcamp over on Insight Timer.
Add it to your calendar here: https://insighttimer.com/hedishah/events
Thank you for joining me on the path of unconditioning,
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Hedi Shah
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👁️ Bodyworker & Mindfulness Teacher
🌊 Teaching change makers to uncondition themselves from systemic conditioning and create a sovereign life filled with creativity, vitality, and trust through the magic of movement and mindfulness.
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