{"id":39511,"date":"2025-07-05T01:16:32","date_gmt":"2025-07-05T01:16:32","guid":{"rendered":"https:\/\/www.europesays.com\/us\/39511\/"},"modified":"2025-07-05T01:16:32","modified_gmt":"2025-07-05T01:16:32","slug":"how-bad-walking-posture-wrecks-your-body-doctor-warns","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/39511\/","title":{"rendered":"How Bad Walking Posture Wrecks Your Body, Doctor Warns"},"content":{"rendered":"<p>Good posture is essential for your confidence and overall well-being. Sure, standing up straight looks so much better than slouching, but it\u2019s much more than aesthetics. It helps to spread your body weight equally, <a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/www.health.harvard.edu\/pain\/posture-and-back-health\" target=\"_blank\">lowering joint and muscle stress<\/a>. Surprisingly, standing tall also helps you breathe and digest better, too. How can you tell if the way you walk is wrecking your posture? We spoke with <b>Dr. David J. Jacob<\/b>, DC, owner of <a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/www.backinlineoc.com\/\" target=\"_blank\">Back in Line OC<\/a> in Orange, California, to learn the answer.<\/p>\n<p><b>If You Walk Like This, You\u2019re Wrecking Your Posture<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-569526\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/man-commuting-and-looking-at-his-phone.jpg\" alt=\"Business man using mobile phone walking in city street commuting to work with blazer and messenger bag texting on smartphone. Young businessman urban lifestyle.\" width=\"640\" height=\"427\"  \/>Shutterstock<\/p>\n<p>\u201cThe worst way to walk is head down (looking at a phone, for example), or head jutted forward with the head out of alignment with the neck, shoulders, hips, knees and ankles, shoulders rounded, weak core, rounded back,\u201d Dr. Jacob explains. \u201cThis posture puts added weight pressure on the spine by 27lbs when the head is forward just 15 degrees; 40lbs at 30 degrees; and 49lbs at 30 degrees.\u201d<\/p>\n<p>You\u2019re doing your body a total disservice if you walk with bad form.<\/p>\n<p>\u201cThis most definitely can lead to chronic pain, imbalances, or mobility issues,\u201d Dr. Jacob warns. \u201cUnder this continuous strain, the musculature becomes rigid and reduces function. The body must adapt to the forward weight, which leads to even poorer posture and decreased functionality. I strongly recommend people with poor posture find an expert who can evaluate their posture and give them practical steps to improve their posture daily.\u201d<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/functional-exercises-for-strength-and-longevity\/\" target=\"_blank\"> If You Can Perform These 4 Functional Moves, Your Body\u2019s Built to Last<\/a><\/p>\n<p><b>Visible Signs You Might Be Walking in a Way That\u2019s Hurting Your Posture<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-495168\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/slouching.jpg\" alt=\"slouching\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<ul>\n<li>Your head reaches your destination before the rest of your body<\/li>\n<li>Curved shoulders<\/li>\n<li>Rounded, weak core<\/li>\n<li>Protruding stomach<\/li>\n<li>Tucked hips<\/li>\n<li>Slouched when seated, resembling the letter \u201cC\u201d<\/li>\n<\/ul>\n<p><b>Physical Signs You Have Bad Posture<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-498706\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/man-suffering-back-pain-kidney-stones.jpg\" alt=\"Man suffering from back pain and kidney stones\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<ul>\n<li>Upper, middle, or lower back ache<\/li>\n<li>Tight obliques and hip flexors<\/li>\n<li>Indigestion<\/li>\n<\/ul>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/morning-exercises-for-slim-waistline\/\" target=\"_blank\"> Want a Slimmer Waistline? Build These 5 Moves Into Your Morning<\/a><\/p>\n<p><b>This Is Correct Walking Posture, From Head-To-Toe<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-545513\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/woman-walking-for-exercise-in-a-city.jpg\" alt=\"woman walking for exercise in a city\" width=\"640\" height=\"460\"  \/>Shutterstock<\/p>\n<p>Good posture looks confident. Picture a tall head, as though a string is pulling you at the center of your head toward the sky. This will line up your ears with shoulders, hips, knee-sides, and ankles.<\/p>\n<p>\u201cYou should be in a straight line but not rigid. It should be comfortable,\u201d Dr. Jacob says. \u201cIf it\u2019s not, you likely have muscle imbalances that are throwing off your skeletal alignment.\u201d<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/best-walking-shoes-physical-therapist-picks\/\" target=\"_blank\"> I\u2019m a Physical Therapist and These Are the 4 Best Shoes for Pain-Free Walks<\/a><\/p>\n<p><b>Tips To Improve Your Walking Posture<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/chiropractor-man-back-massage.jpg\" alt=\"Physiotherapist doing healing treatment on man's back\" width=\"640\" height=\"427\"\/>Shutterstock<br \/>\n<strong>1. Consider seeing a chiropractor, stretching, or performing muscle release.<\/strong><\/p>\n<p>\u201cThis can put the body back into alignment; muscle strengthening can help to hold it in place,\u201d Dr. Jacob says.<\/p>\n<p><strong>2. Work on your head.<\/strong><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-867112\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/shutterstock_2139545679.jpg\" alt=\"Happiness is an inside job. Portrait of an attractive mature woman in gymwear leaning against a gray wall.\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Dr. Jacob suggests, \u201cStand against a wall with the heels of your feet touching the wall, along with your upper shoulders and glutes to see if your head touches. If it doesn\u2019t, you\u2019re taxing your body and shedding years and quality of life from your life. Put one hand on the back of your head, and one hand on your forehead. Take turns pushing your head back and forth\u2014nearly no movement but all muscle engaging strength. Not a lot, just enough to engage the muscles. Repeat left to right and back to front.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n<p><strong>3. Stretch your neck forward and backward.<\/strong><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-867114\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/shutterstock_2628261255.jpg\" alt=\"A young woman wearing pink pajamas stands confidently against a blue background. She has her hands on her hips, tilting her head back, exuding a sense of empowerment and self-assuredness.\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>When stretching, don\u2019t roll your neck. Instead, nod yes in a very gradual, exaggerated motion, holding your chin to your chest and the back of your head to the back of your neck while gazing toward the sky.<\/p>\n<p>\u201cThis should be followed by slow movements to the side where you tilt the head bringing the right ear closer to the right shoulder, then the left ear closer to the left shoulder. Repeat,\u201d Dr. Jacob instructs.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/6-minute-bodyweight-fitness-test\/\" target=\"_blank\"> If You Can Finish This 6-Minute Workout, You\u2019re in Great Shape<\/a><\/p>\n<p><b>4. Reset your vagus nerve<\/b>.<br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-704397\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/woman-neck-stretches-exercises.jpg\" alt=\"woman doing neck stretches, exercises in chair\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>\u201cMove just your head and look right, hold, come back to center, look left, hold, come back to center, (and) repeat,\u201d Dr. Jacob tells us. \u201cThen hold your head steady and use ONLY YOUR EYES. Look right, hold, back to center, look left, hold, back to center. Repeat. Then repeat the head turn and see how much more mobility you\u2019ve gotten.\u201d<\/p>\n<p><b>5. Fix rounded shoulders.<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-867115\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/shutterstock_2185052589.jpg\" alt=\"Woman's hand on the background of a white brick wall. A woman touches the old wall of the monastery.\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Stretching your pecs can help address rounded shoulders.<\/p>\n<p>\u201cStretch your pecs by placing one arm in an L shape at shoulder height against a door or wall and walking in a circle away from the wall til you feel a stretch,\u201d says Dr. Jacob. \u201cRepeat [on the] other side. Then strengthen the inner upper back muscles with bands in pull down and pull back exercises.\u201d<\/p>\n<p>Alexa Mellardo<\/p>\n<p>\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&amp;B, home, and celeb news publications.\t\t\t\t\t<a class=\"c-article-short-bio__more\" href=\"https:\/\/www.eatthis.com\/author\/alexa-mellardo\/\" rel=\"nofollow noopener\" target=\"_blank\">Read more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Good posture is essential for your confidence and overall well-being. Sure, standing up straight looks so much better&hellip;\n","protected":false},"author":3,"featured_media":39512,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1198,210,67,132,68,1560],"class_list":{"0":"post-39511","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us","13":"tag-walking"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114797988306191051","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/39511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=39511"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/39511\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/39512"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=39511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=39511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=39511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}