Every year, around 34.8% of Brits experience back pain, according to the stats and it’s not just a mild inconvenience.
The World Health Organisation identifies lower back pain as a leading cause of disability worldwide, making it one of the most pressing, yet underestimated, issues in modern life.
Recently, I had the opportunity to be featured in an article written by Tom Ward for GQ, alongside Ami Shah, physical therapist at Assure Home Therapy in Los Angeles, and Rowan Clift, training and nutrition specialist at Freeletics.
Together, we explored the real causes of poor posture, how it affects performance, and what you can actually do to fix it.
Here’s a deeper look at what we covered, and how this applies to you.
Poor Posture: The Hidden Cost of Modern Life
We live in a world where sitting too long, looking down at phones, and working from less-than-ideal home setups have become the norm. As Rowan Clift points out, these habits lead to postural issues like:
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Forward head posture
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Rounded shoulders
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Kyphosis (a hunched upper back)
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Anterior pelvic tilt
Ami Shah adds that “tech neck” is a growing issue, which is strain on the cervical spine caused by constantly looking down at devices. These aren’t just structural quirks.
Over time, they create muscular imbalances, reduce movement efficiency, and set you up for injury.
What I Added to the Conversation
When I was interviewed by Tom Ward, I highlighted some often-overlooked posture disruptors:
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Footwear – Unsupportive shoes can change the way you walk, affecting spinal alignment from the ground up.
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Breathing – Shallow or chest breathing alters rib cage and spine mechanics.
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Vision – Poor eyesight can cause people to crane or tilt their head unnaturally, compromising neck and upper back posture.
The take-home? Posture is whole-body and holistic. It’s not just about standing up straight, it’s about how you breathe, move, see, and recover.
Posture and Your Performance
As we discussed in the article, poor posture is a performance killer. It compresses the diaphragm, restricts oxygen intake, and increases injury risk.
Muscle imbalances from poor posture also reduce power output in key lifts like the squat, deadlift, and even in sprinting or jumping.
And, as I pointed out, misalignment doesn’t just hurt your form, it affects your desire to train. Neck, back, or hip pain can crush your motivation.
The Mental Health Link
This feature also pointed out something crucial: your posture affects your mind. Rowan and Ami highlighted research showing that slouched posture is linked to higher levels of fatigue, lower energy, and even depression.
Thankfully, the opposite is true too. One study published in the Journal of Behaviour Therapy and Experimental Psychiatry found that sitting upright improved mood and reduced fatigue in people with mild to moderate depression.
What You Can Do Now
As I shared in the article, here are some practical fixes you can use immediately:
✅ Keep your screen at eye level
✅ Use a headset instead of cradling your phone
✅ Take ‘movement snacks’ every hour: walk, stretch your chest and hip flexors
A go-to exercise I recommend is the Wall Angel:
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Stand against a wall with your spine flat
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Raise your arms into a ‘W’ shape
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Slowly move them up to a ‘Y’ and back again
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Repeat for 10 reps
For longer-term change, try this posture-boosting routine 3 x per week:
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Bird-dogs (2×12 each side)
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Glute bridges (3×15)
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Band pull-aparts (3×12)
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Dead hangs (2×30 sec)
These simple movements build strength in the right areas and help reset posture for the demands of modern life.
Want Help Fixing Your Posture?
If this article hit home and you want a structured plan to improve your posture, movement, and performance, I can help.
Whether in-person or online, I offer tailored coaching to support your goals, address imbalances, and restore confidence in your body.
Coach Joseph Webb.
‘The number one rated Personal Trainer In Henley and Oxfordshire’
