Goal: Stop slouching
Why we slouch without noticing, and what slouching really does to your body
Dr Nicola Tik
You sit down to answer a few emails. An hour later you catch yourself curled towards the screen, shoulders creeping up and chin pushed forward. Almost everyone does this, and it says much less about you than you might think.
Your body manages your position automatically, mostly without you thinking about it. When you’re focused on a screen or a task, your attention goes there and your body settles into whatever takes the least effort. Over time, the muscles that hold you upright tire, and you gradually sink into a more supported, rounded shape.
That’s why slouching creeps in rather than happening all at once. It’s your body saving energy, not a lack of willpower. It also explains why reminding yourself to sit up straight usually only lasts a few minutes.
You may have heard that slouching damages your spine. The research is more reassuring than that. A large review of 41 systematic reviews found no agreement that any particular posture causes back pain.
What seems to matter more is staying in any one position for a long time, slouched or upright. Holding still lets stiffness and discomfort build, especially in your neck, shoulders and back. In a six-month trial with office workers, people who regularly changed position while sitting were much less likely to develop new aches. New lower back pain affected 7% of them, compared with 33% of people who didn’t. For neck pain, it was 17% compared with 44%.
Your position can also shape how you feel, not just how your body feels. In one study of 74 adults, people asked to sit upright during a stressful task reported better mood and higher self-esteem than people sitting slumped. They also spoke more and used more positive words. It’s one study, but it fits with what many people notice. Sitting a little taller can feel more alert and confident.
Changing an automatic habit takes repetition. Many people notice they catch themselves slouching more often within the first week or two, which is a good sign. It means your awareness is building. Over the following weeks, regular resets and movement tend to become more natural.
There’s a new 5-minute video for every day of the programme. Alongside it, the VIDA library has 30-second videos for a quick reset whenever you notice yourself sinking. At the end of each week we’ll check in on how you’re getting on, so you can see what’s changing.
The videos use simple movements to wake up the muscles that help you sit and stand tall, and to ease the areas that tend to stiffen when you’ve been in one position. You’ll see gentle movements for your upper back, shoulders and neck, along with a quick reset you can use anywhere. If you’re working in the office, the videos show seated options you can do at your desk. If you’re working from home, you’ll see both seated and standing options. There’s no equipment and no need to get changed.
These movements should feel easy and freeing, like stretching out after a long car journey. You might feel some gentle work between your shoulder blades or a light stretch across your chest. If any movement feels uncomfortable, make it smaller or skip it.
Today’s video is ready. Press play and we’ll guide you through each movement, with options you can do wherever you are.