Dr. Jordan Sudberg’s Guide to Bad Posture Habits: What You Need to Watch Out For

In today’s digital age, poor posture has become a widespread and often overlooked health issue. From hours spent hunched over smartphones and computers to slouching on couches after a long day, many people develop bad posture habits that contribute to chronic pain and other serious health problems.

Dr. Jordan Sudberg, a pain management specialist, regularly treats patients whose discomfort and injury stem directly from poor posture. In this post, Dr. Sudberg highlights common bad posture habits to be aware of, explains why they matter, and offers tips to help you correct them before they lead to long-term damage.

Why Posture Matters: Insights from Dr. Jordan Sudberg

Before diving into specific habits, it’s important to understand why posture is so crucial. Dr. Sudberg explains:

“Good posture aligns the bones and joints in a way that reduces stress on muscles, ligaments, and tendons. When posture is poor, certain muscles become overworked while others weaken, which creates imbalances that can cause pain, fatigue, and even nerve issues.”

Proper posture supports the spine’s natural curves and helps maintain balance, making movement more efficient and less taxing on the body. Poor posture, on the other hand, disturbs this balance and can lead to chronic issues like back pain, headaches, and joint degeneration.

Common Bad Posture Habits to Watch For

1. Forward Head Posture (“Tech Neck”)

One of the most prevalent bad posture habits today is forward head posture, where the head juts forward instead of resting aligned over the shoulders. This is often caused by leaning toward screens, whether phones, tablets, or computers.

Dr. Sudberg notes:

“For every inch your head moves forward, the weight it places on your neck increases dramatically—sometimes by as much as 10 pounds. This extra strain fatigues the neck muscles, compresses spinal discs, and can lead to headaches and nerve irritation.”

2. Rounded Shoulders and Slouching

Slumping your shoulders forward, especially while sitting for long periods, is another common culprit. This habit shortens chest muscles and weakens upper back muscles, leading to tightness, pain, and restricted movement.

“Rounded shoulders not only affect your upper back and neck but can also impact breathing, since the chest cavity is compressed,” Dr. Sudberg explains. “Over time, this can cause chronic upper back pain and reduce lung capacity.”

3. Excessive Lumbar Curve (Hyperlordosis)

Sometimes, poor posture manifests as an exaggerated inward curve of the lower back, known as hyperlordosis. This often happens when people over-arch their lower backs while standing or sitting.

Dr. Sudberg says:

“Hyperlordosis puts extra pressure on the lumbar spine and facet joints, increasing the risk of disc problems and lower back pain. It’s often caused by weak abdominal muscles combined with tight hip flexors.”

4. Crossed Legs While Sitting

While crossing your legs might feel comfortable, it can cause pelvic misalignment and uneven pressure on your hips and lower back.

“Crossing legs regularly can lead to muscle imbalances and postural distortions,” warns Dr. Sudberg. “It may also contribute to sciatic nerve irritation or hip pain.”

5. Slouching in Chairs Without Back Support

Many people tend to sit on the edge of their chairs or lean without proper lumbar support. This puts strain on the lower back muscles and spinal discs.

Dr. Sudberg advises:

“Without support, the lumbar spine loses its natural curve, forcing muscles to work overtime to hold the posture, which leads to fatigue and pain.”

6. Uneven Weight Distribution While Standing

Favoring one leg over the other or shifting your weight unevenly while standing can cause muscular imbalances, hip misalignment, and back pain.

“It might seem subtle, but consistently standing unevenly changes how forces travel through your spine and pelvis, potentially leading to chronic discomfort,” Dr. Sudberg explains.

The Long-Term Consequences of Poor Posture

Ignoring these bad habits can lead to a cascade of health issues. According to Dr. Sudberg, some common long-term effects include:

• Chronic back, neck, and shoulder pain 
• Spinal disc degeneration and herniation 
• Muscle imbalances causing weakness and reduced flexibility 
• Headaches and migraines due to neck strain 
• Nerve compression leading to numbness or tingling 
• Reduced lung capacity and poor circulation 

Practical Tips from Dr. Jordan Sudberg to Correct Posture

Correcting posture requires awareness and consistent effort. Dr. Sudberg offers these strategies:

1. Regular Posture Checks

Set reminders to check your posture throughout the day. Imagine a string pulling you up from the crown of your head and keeping your shoulders relaxed and back.

2. Ergonomic Workstation Setup

Adjust your chair, desk, and screen height to promote neutral spine alignment. Use lumbar support pillows if necessary.

3. Strengthening and Stretching

Focus on strengthening weak muscles like the upper back and core, and stretching tight muscles like the chest and hip flexors. Dr. Sudberg recommends exercises like rows, planks, and hip stretches.

4. Limit Screen Time Posture Strain

Take breaks from phones and computers every 30-45 minutes. Hold devices at eye level to avoid forward head posture.

5. Practice Mindful Sitting and Standing

Avoid crossing legs often and distribute weight evenly when standing. Engage your core to support your spine.

6. Seek Professional Help

If you experience pain or find it difficult to maintain good posture, consult a pain management specialist like Dr. Sudberg for evaluation and personalized treatment.

Conclusion: Why Posture Awareness is Essential

Bad posture habits might feel harmless at first, but their cumulative effect can seriously impact your health and quality of life. Dr. Jordan Sudberg emphasizes that awareness and proactive correction can prevent chronic pain and improve your overall well-being.

“Posture is not just about looking good—it’s about feeling good and functioning optimally. Start by identifying your bad habits, and take small, consistent steps to improve. Your body will thank you.”