Bad posture is a silent killer – try these simple daily stretches

Poor posture has become endemic. Whether we’re scrolling on our mobile or spending hours on our laptops we live in a culture where we’re constantly looking down.

According to Matthew Piff, a regional physiotherapy lead at Nuffield Health, “NHS figures show that back pain is the largest single cause of disability in the UK, with lower back pain alone accounting for 11 per cent of the total disability of the UK population”. James Davies, an osteopath and performance coach who works one-to-one with elite athletes, film and television stars, sees the trend everywhere: with his clients, on the street, even in his home. 

Slumped spines aren’t just making us all look shorter and less poised. Consistent poor posture builds bad habits within the body, not just on the surface. It’s a serious problem, says Davies. “It’s a silent killer now to have poor posture. If you’re looking down with your shoulders rolled in, you’re not going to be fully breathing in. You won’t be achieving full lung capacity.”

Over time it can lead to an increase in degeneration in our spine, as well as fixing us into bad habits of using secondary muscles: “Instead of using our diaphragm fully, which is the muscle to make us breathe in and maximise our breath, people tense their shoulders when they breath.”

In turn, restricting our inhale has an impact on our gut health. Slouching puts pressure on the abdomen, which can force stomach acid in the wrong direction.

“Many of my patients with poor posture get acid reflux more often, as well as often having other gut issues.”

Unsure what good posture actually means? Feeling light in your body, says Davies. “When you get a massage you come out feeling light and free, right? That’s what we’re aiming for.” 

Here are five posture pit stops to try: