Here's how bad posture is ruining your health, explained by Virat Kohli's nutritionist, Ryan Fernando.

Poor posture is silently damaging our health. Virat Kohli's nutritionist, Ryan Fernando, shares simple daily habits that can protect your spine, energy, and focus.

Many people assume a hunched back or forward neck is harmless. In reality, bad posture slowly alters body structure, stressing muscles and joints while affecting breathing, confidence, and long-term physical health.

Recent studies show over 70% of adults experience musculoskeletal issues due to poor posture. Neck stiffness and lower back pain are the most common outcomes of prolonged slouching and screen-based lifestyles.

When you hunch forward, your neck bears an extra load, and breathing becomes restricted. This leads to chronic pain, reduced oxygen intake, and increased fatigue during daily activities and desk-based work.

Poor posture can slow digestion and reduce oxygen supply to the brain. The result is acidity, low energy, reduced concentration, and mental fog issues often ignored but closely linked to posture habits.

Ryan suggests keeping your laptop, phone, or desktop screen at eye level. This prevents neck strain, supports spinal alignment, and instantly improves posture during long working hours.

Set a timer every hour and take a five-minute break. Light stretching and walking help release muscle tension, improve circulation, and reset posture before stiffness turns into chronic pain.

Step away from screens regularly, remove glasses briefly, and allow your eyes to adjust to distance. Relaxed eye muscles reduce strain, boost focus, and support better posture throughout the workday.

• Disclaimer: The information provided in this content is for general awareness only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider or your own doctor with any questions you may have regarding a medical condition or health concerns. ET bears no responsibility for the accuracy, completeness, or outcomes arising from the use of this information.