The Hidden Link Between Poor Posture and Chronic Fatigue: Expert Weighs In

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Sleep, stress, or long working hours can all make you feel tired. However, people often overlook posture, even though it affects how the body functions throughout the day. How you hold your spine while sitting, standing, and moving influences your energy levels, muscle effort, and mental clarity.

We spoke to Harsh Wadhwani, Founder and Health Expert, Vergo, who explained the link between poor posture and chronic fatigue.

"Poor posture keeps the body compensating constantly. Muscles strain to hold unnatural positions. This ongoing effort gradually exhausts you, often with no immediate pain, until fatigue becomes routine instead of occasional," said Wadhwani.

When the Body Doesn't Work Right

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When you slouch, your head juts forward, straining your neck and upper back. Shoulders round inward, restricting chest expansion. The lower back's curve flattens, reducing pelvic stability. Each shift forces surrounding muscles to remain overactive.

"This excessive use of muscles makes the body need more oxygen and makes it less efficient. Muscles don't help with movement; instead, they spend hours keeping bad alignment stable. Simply staying in one place uses up energy, which makes you tired all the time, and resting alone doesn't help," explained Wadhwani.

Breathing and Energy Levels

Your posture has a direct effect on how you breathe. A tight chest makes it harder for the lungs to expand, leading to shallow breathing. Over time, this reduces the body's oxygen intake and efficiency in producing energy, which can leave you feeling foggy and fatigued.

"A straight spine allows the rib cage to move freely, helping you breathe more deeply. When breathing improves, more oxygen reaches the muscles, allowing them to work with less effort. Poor posture disrupts this process, making you feel more tired even if you appear to be getting enough sleep," added Wadhwani.

Fatigue in Muscles and Circulation

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The way you stand affects how blood flows. Sitting for a long time with rounded shoulders or a slumped lower back makes it harder for blood to flow to the muscles that are working. Less blood flow slows down the delivery of nutrients and the removal of waste, which can make you feel heavy and uncomfortable.

Muscles that are strained or held in short positions get tired more quickly, especially in the neck, shoulders, and lower back. Localised fatigue makes you feel more tired by the end of the day.

What the Nervous System Does

"The nervous system is also affected by how the spine is aligned. Bad posture puts pressure on nerves in the neck and lower back, which makes it harder for signals to travel between the brain and body. This makes routine tasks seem harder," warned Wadhwani.

A nervous system that is under stress stays on high alert, which makes it harder to recover even when you are resting. Postural strain is a constant source of physical stress, making you tired all the time.

Sedentary Habits and Energy Drain

People today spend extensive hours sitting still and not moving around. Static postures make it harder for your joints to move and your muscles to work, which makes you stiff and tired throughout the day.

"Changing your posture often improves circulation and relieves muscle strain. Moving around in a simple way helps the body get back into alignment and balance. Without this, fatigue builds up over time and is often mistaken for low motivation or mental burnout," explained Wadhwani.

How to Deal with Tiredness Through Posture

Here are some expert-recommended tips that you should follow:

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Supporting natural alignment is the first step in reducing fatigue. Seating that maintains the spine's natural curve reduces unnecessary muscle effort. Screens placed at eye level ease neck strain, and desks at the right height prevent shoulder fatigue.

Movement is still important. Short breaks to stand, stretch, or walk can help with spinal compression and blood flow. These changes help you keep your energy up without having to make big changes to your life.

Fatigue is usually caused by several factors working together. Posture is a constant part of this pattern because it affects breathing, circulation, and muscle efficiency. Correcting your alignment reduces the hidden energy cost of poor posture and helps you stay energised throughout the day.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.