What are the 5 main signs of poor posture?
It is very common for many people to start off sitting upright in your chair and as the day goes past, they slouch into their chair. Even though they correct their posture multiple times, they end up in a slumped posture once again. If this describes your day, you may have a poor posture. A poor posture can also lead to other issues such as nerve pains, constipation, gastric issues, urinary incontinence and bladder issues, etc. In this blog we will discuss five main signs of a poor posture and how they can lead to aches and pains in your spine and joints. 
 
The first sign of a poor posture is a forward head posture, ie; your head is placed forwards in relation to your body or torso. To determine if you have a forward head posture, stand sideways and draw a line from your ear lobe to your shoulder blade. If your ear lobe lies ahead of your shoulder tip, then you have a forward head posture. This posture is usually seen in those who are straining their neck forwards to look at a screen for long hours. It creates a lot of stress around the neck muscles and nerves in that area. The more forward the head more is the stress on the neck. Example: for every degree that the head moves forward there is an additional load of 4.5 kgs on to your neck. 
 
If the nerves in the upper part of the cervical spine get irritated or compressed due to this forward head posture it can lead to frequent headaches. These are known as cervicogenic or cervical headaches as they originate in the cervical spine, This is the second sign of a poor posture. These headaches start in the neck and go up the back of the head and the forehead. Any activities that relive the neck pain will give relief in headache too. These could be rest, hot pack, exercises, etc. 
 
Another sign of poor posture are rounded shoulders. Most of our daily activities are flexor dominant, i.e. in the front of the body, be it diaper changes or typing or driving or cooking, etc. This tends to make us more prone to rounded shoulders, which is another sign of a poor posture. Most of the times, a forward head posture and rounded shoulders are seen together in people with poor posture. Another form of poor posture that is commonly seen with these two postures is a rounded or slouched mid back. Most people associate slouching with the lower back and not with the mid back, but interestingly, majority of the people with poor posture exhibit rounding of the mid back or thoracic spine. This trifecta of forward head posture, rounded shoulders and rounded mid back is usually seen in those who sit or drive for prolonged hours, specially reading or working on computers. 
 
Another sign of poor posture that evolves from prolonged sitting is a tilted pelvis. When we sit for long hours the muscles in the front of the tight are in a shortened position due to which the pelvis gets tilted anteriorly or forwards. This can lead to an increase in the curve of the lower back, muscle imbalances in the area, lower back pain, a weak core and other problems such as sciatica and other nerve pains, urinary incontinence, etc.

It takes consistent effort to change habits and switch over to a good posture but it is not an impossible task. Here is a video on "Is it too late to fix your posture?"



Click HERE for a free checklist of how to maintain a good posture while working from home.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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