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6 Bad Posture Habits That Are Hurting Your Spine

September 27, 2025

You slump at your desk. Hunch over your phone. And sink into the couch after a long day.

Harmless habits, right? Not exactly. When repeated daily, your poor posture can hurt your spine over time.

“Posture plays a major role in the health of your spine,” says Vijay Yanamadala, MD, a neurosurgeon and spine expert with the Ayer Neuroscience Institute at Hartford HealthCare. “Over time, bad posture can lead to pain, stiffness and even long-term structural changes.”

Here are six common posture pitfalls — and why you should fix them before they cause lasting damage.

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1. Slouching at your desk.

We’ve all been there: shoulders rounded, chin tucked, eyes glued to the screen.

“Prolonged slouching places extra stress on the discs and ligaments in your spine,” Dr. Yanamadala explains. “This not only causes discomfort but can also accelerate wear and tear, increasing the risk of chronic back problems.”

The fix? Adjust your setup. Keep your monitor at eye level, sit with your back supported and take frequent breaks to stand or stretch.

2. Text neck.

That forward head tilt while scrolling Facebook or texting? It’s doing more damage than you think.

“Every inch your head leans forward adds significant weight to your cervical spine,” says Dr. Yanamadala. “It’s like asking your neck to hold a bowling ball all day.”

To protect your neck, try bringing your phone up to eye level, or taking screen breaks throughout the day. Your spine – and your shoulders – will thank you.

3. Crossing your legs for hours.

It feels comfortable, but sitting cross-legged for long stretches can create imbalances.

“When you sit unevenly, your pelvis rotates and your spine has to compensate for it. That can lead to muscle strain and hip or back pain,” Dr. Yanamadala says.

Instead, keep both feet flat on the ground. If you have to cross your legs, switch sides often to minimize the impact.

4. Sinking into soft couches.

That cozy couch might feel great at first, but your spine isn’t a fan.

“Soft furniture often doesn’t provide enough support, so your lower back ends up collapsing,” says Dr. Yanamadala. “Over time, this strains the muscles and ligaments that are working overtime to keep you upright.”

Try adding a firm pillow behind your lower back or alternating between the couch and a more supportive chair.

5. Standing with a sway.

Leaning into one hip while waiting in line or standing with a big arch in your lower back? Both put uneven stress on your spine.

“Poor standing posture shifts your body’s alignment, which can lead to back or hip pain and eventually contribute to joint problems,” says Dr. Yanamadala.

The simple fix? Distribute your weight evenly between both feet, keep your core engaged and avoid locking your knees.

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6. Skipping core strength.

Even if your posture looks fine on the outside, weak core muscles make it harder to hold yourself upright.

“Your core and back muscles act like scaffolding for your spine,” says Dr. Yanamadala. “If they’re weak, your body relies more on passive structures like ligaments and discs, which aren’t designed to do the heavy lifting.”

Incorporating simple moves like planks, bridges or even regular walking can strengthen your core and make good posture feel more natural.

6 quick fixes for better posture.

Want to start treating your spine better? Try these simple tweaks:

Set a reminder: Every 30 minutes, stand up and stretch.
Check your screen: Keep your monitor at eye level.
Support your back: Use a small pillow or rolled-up towel behind your lower spine.
Strengthen daily: Add a few core moves to your routine, like planks or bridges.
Straighten your phone: Hold your device at eye level instead of looking down.
Balance your stance: Distribute weight evenly across both feet when standing.

The bottom line.

Poor posture doesn’t usually hurt your spine overnight — but over time, the small habits add up.

“The good news is that posture can be corrected with awareness and practice,” says Dr. Yanamadala. “Even small adjustments can go a long way toward protecting your spine.”

So next time you catch yourself slouching, sinking or scrolling, take it as a cue: straighten up, stretch out and give your spine the support it deserves.