We rarely think about how we sit, stand, or bend. Most of our daily movements are automatic, run by habits we’ve built up over a lifetime.
Sometimes, though, these automatic patterns are the very things that contribute to our aches and pains.
The good news is that these habits aren’t set in stone. By understanding how they work, we can begin to gently rewire them for better spinal health.
Every habit, good or bad, follows a simple neurological loop.
First, there’s a Cue. This is the trigger that tells your brain to go into automatic mode. For posture, it might be sitting down at your desk or picking up your phone.
Next comes the Craving. This isn’t a craving for the action itself, but for the state it delivers. You might crave the feeling of relief or relaxation.
Then, you have the Response. This is the actual habit you perform, like slouching your shoulders or crossing your legs.
Finally, there’s the Reward. This is what satisfies the craving and tells your brain, “This loop is worth remembering for the future.”
Poor posture is a habit because it’s rewarding, at least in the short term.
Slouching might feel comfortable for a moment because it lets your muscles relax. That feeling of ease is the reward. Your brain learns that when the cue (sitting at a desk) happens, the response (slouching) delivers that reward.
And so the loop strengthens.
To break it, you don’t need to fight the cue. You just need to change the response.
When you feel the cue to slouch, you can consciously choose a different action, like sitting up tall and gently engaging your core. The challenge is making that new response stick.
Sometimes our bodies need a little help to break out of old physical patterns.
A chiropractic adjustment can act as a powerful pattern interrupt. By helping to restore movement to your spine and reduce discomfort it can make it physically easier to adopt a better posture.
This physical relief can also serve as a powerful cue. After an adjustment, you’re often more aware of your body. You can use this heightened awareness to practise your new, healthier movement patterns when the old cues appear.
One of the easiest ways to build a new habit is to link it to one you already have. This is called habit stacking.
Instead of a vague goal like “I’ll stretch more,” you make it specific. For example:
“After I brush my teeth, I will do three gentle neck stretches.” “Every time I wait for the kettle to boil, I will do a gentle spinal twist.”
The existing habit (brushing your teeth, boiling the kettle) becomes the cue for the new one. It’s a simple but incredibly effective way to integrate new movements into your day without relying on memory or motivation.
To make a new habit last, your brain needs to know that it’s worthwhile. It needs a reward.
The long-term reward of better posture is less pain, but that can take time. So, it helps to create an immediate, positive reinforcement.
The reward doesn’t have to be big. After you choose to sit well for five minutes, you could reward yourself by taking a moment to enjoy a few deep, calming breaths. Or by acknowledging your effort with a simple mental “well done.”
This small, positive feedback helps solidify the new habit loop in your brain.
Lasting change isn’t about forcing yourself into “perfect” posture through sheer willpower.
It’s about understanding the automatic loops that drive your movements and gently rewriting them. By becoming aware of your cues and consciously choosing a better response, you can build new habits that support your spine for years to come.
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