Surprising health benefits of good posture

This terrific article comes to us from our friend and colleague, Freya, at Posture Profile.  

Good posture looks nice but does it really matter? It absolutely does! In addition to making you look taller, slimmer, and more confident, proper posture eliminates unnecessary strain on muscles, joints, bones, and organs. As great as these benefits are, they are not the only ones.

Whether you are sitting or standing, try to be aware of your posture. Strive to keep your back straight with your shoulders pulled back and your core tight. Keep reading to gain a better understanding of the health benefits of good posture and to see a list of posture mistakes to avoid. 

Benefits of Good Posture vs Bad posture

Some of the benefits of good posture are easy to guess. Good posture can minimize pain and it can prevent injury. But posture affects the body as a whole and there are some health benefits you might be surprised to learn.

Help You Lose Weight

Some studies suggest that poor posture can play a contributing role in obesity. A study published in Science, posts that proper posture could lead to an the burning of an additional 350 calories each day. Although the study was largely analyzing the difference in energy expenditure for standing postures versus sitting postures, it also looked at the quality of the posture in both standing and sitting positions. 

Another reason good posture can lead to weight loss is that a neutral spine position helps you carry out the daily activities of life in a more efficient way. It can help loosen muscles and relax stiffness which can make exercise easier and more enjoyable.

Enhances Your Mental Health

Research shows that good posture can improve your overall self-esteem and mood. It can even help you better cope with stress. A study by The University of Auckland found that participants sitting upright reported better self-esteem and "feeling more enthusiastic, excited, and strong" compared to those sitting in a slumped posture who "reported feeling more fearful, hostile, nervous, quiet, still, passive, dull, sleepy, and sluggish."

A study from the University of Hildesheim and the Ruhr University Bochum found that straight posture increased positive memory bias and decreased negative memory bias. Ultimately, researchers concluded that good posture could be part of an effective treatment protocol for people with depression.

Improve Your Breathing

A 2006 study from the American Academy of Physical Medicine and Rehabilitation found that posture has a remarkable effect on breathing. Specifically, it found that the effects of bad posture on breathing were lower lung capacity and expiratory flow while good posture saw significant improvements to these measures. When your breathing is better, you have more oxygen intake. Oxygen is vital for energy and productivity so when your breathing is better, everything is better.

Help With Digestion

Digestive issues like bloating and gas aren't any fun but good posture can help. A study published in the journal Gut found that good posture mitigates these digestive issues because a straight spine leads to faster intestinal gas propulsion.

Posture also plays a role in how well you absorb nutrients, according to a study published in The Journal of Physiological Anthropology and Applied Human Science. Researchers found that poor posture leads to carbohydrates remaining undigested in your gut. This not only interferes with healthy gut movements but it can mean micronutrient malabsorption. Good posture solves this digestive problem.

Common Posture Mistakes

Now that you understand just how impactful posture can be on your overall health, it's time to recognize some common posture mistakes to watch for. When thinking about good posture vs bad posture, it's easy to remember sitting up straight and standing tall but there are some less obvious things to look out for. 

Working Hunched Over A Computer

When you are focused on your work, it's easy to hunch your body forward over your computer. In fact, it's almost impossible to not hunch your shoulders and jut your neck forward unless you have an ergonomically designed chair and desk setup.

Always Looking Down At Your Smartphone

Today in our always-connected world, it's very difficult to ignore the draw of our phones. But always looking down at your phone can put unnecessary strain on the body. A prominent spine surgeon says that it's equivalent to having a 60-pound weight on your neck!

Wearing High Heels

You might love how they look, but wearing high heels tends to cause excessive arching in the lower back and a forward shift to your posture.

Wearing A Heavy Backpack or Purse On One Side of Body

Lugging around a heavy backpack or purse is made even worse when you only carry it on one side of the body. This can lead to muscle imbalance which can result in pain, tightness, and weakness.


When you consider good posture vs bad posture, the benefits of good posture are overwhelming. You'll look better, feel better, and your body will thank you for it!

*Freya Guerra is the Chief Editor at Posture Profile and a proud mother who’s passionate about posture and giving actionable posture advice. It’s never too late to improve your posture!

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