Is Poor Posture Causing Your Aches?

This article is for general information only and does not constitute medical advice. Always consult your doctor, physiotherapist, or another qualified health professional if you have concerns about pain, posture, or physical activity. The strategies shared here are not a substitute for professional assessment or treatment.

You might not think twice about spending a few hours reading, watching TV, or simply relaxing in your favourite chair—but if you often feel stiff or sore afterwards, your posture could be partly to blame. Many of us—especially in retirement—spend long stretches sitting in soft chairs or couches, which can quietly take a toll on comfort and mobility. In this article, we explore why posture matters and share easy, practical tips to help you sit and stand well throughout the day.

How Poor Posture Triggers Pain

Poor posture—like slumped shoulders, a forward head tilt, or a sagging lower back—can gradually tighten muscles and place extra strain on your joints. Over time, this often leads to stiffness in the neck and shoulders. According to Southern Cross, prolonged sitting doesn’t just cause discomfort; it’s also linked to serious health risks such as obesity, diabetes, heart disease, and even a shorter lifespan. Take regular movement breaks, as even small bouts of sitting can add up to long-term harm.

Common Posture Pitfalls for Retirees

Retired members often settle into relaxed postures such as: crouching on the sofa (“TV posture”), leaning forward with elbows on knees, or tech-related “forward head” or “rounded shoulders” posture.

Simple Ways to Sit Better

1. Adjust Your Chair & Setup

Sit upright with your feet flat on the floor (or on a footrest) and your knees level with or slightly lower than your hips. Support your lower back with a small cushion if needed. If you’re reading, use a cushion, pillow, or lap desk to raise your book or device so you can look at it without bending your neck forward. Your elbows should be bent comfortably at your sides—ideally around 90 degrees—with your forearms supported by armrests, cushions, or a surface, rather than hanging unsupported. Keep your shoulders relaxed and your neck upright, not jutting forward.

2. Change Positions Regularly

Every 30–60 minutes, stand, stretch, or walk around—the “5‑in‑55” rule (5 minutes movement every 55 minutes of sitting) is recommended. Alternate sitting styles: upright, reclined, or forward. Light movement eases joint strain.

Easy Ways to Stand Well

Active + recommends standing with your weight evenly distributed on both feet, knees slightly bent. Pull your shoulders back with your chest open and head balanced directly over your spine. If standing for extended periods, shift your weight occasionally between toes and heels or from one foot to the other.

Move Often: The Most Important ‘Posture Hack’

Use reminders or phone alarms to stand and stretch every hour. Take short, frequent walks—inside or around your garden. The government’s Guidelines on Physical Activity for Older People urges older Kiwis to stay physically active at least 5 days a week.

Tools and Tricks That Help

Supportive cushions or lumbar rolls can assist lower-back alignment. Ergonomic chairs or a sit–stand setup promote easy posture shifts. Gentle reminders—from timers to movement apps—help embed posture habits.

Self-Check & When to Seek Help

Good posture means your ears, shoulders, hips, knees, and ankles are roughly aligned when viewed from the side. To check your standing posture, stand naturally and look at yourself side-on in a mirror, or ask someone to take a photo. Your head should sit comfortably over your shoulders—not jutting forward—and your shoulders should be relaxed, not rounded. If you regularly experience pain, tingling, or posture-related headaches, it may be worth speaking to your GP or a physiotherapist.

Small adjustments—like supporting the curve of your spine, sitting tall, standing up regularly, and stretching—can significantly reduce aches over time. Good posture isn’t a one-off effort but an ongoing habit. Start with one change today and your body will thank you tomorrow.

Bonus: Posture Tune-Up Checklist

☐ Feet flat, knees level with hips

☐ Back supported with lumbar cushion

☐ Screen at eye level, elbows relaxed

☐ Stand with even weight, shoulders back

☐ Move every 30–60 minutes (“5‑in‑55”)

☐ Use tools or timers as reminders

☐ Track discomfort—see a professional if it persists