From Slouching to Strength: A Teenager’s Journey to Better Posture

Written by KJ Raiszadeh

At just 16 years old, I began to notice the long-term effects of poor posture. As someone who had always been tall—standing at 6’3”—I had unconsciously developed a habit of slouching. Long hours spent on my phone and laptop compounded the issue, leading to what’s commonly known as “text neck.” Over time, this resulted in a noticeable kyphotic curve in my upper back. My posture resembled a forward “C” rather than a naturally aligned spine.

It was my father, a spine surgeon, who first pointed it out. He consistently reminded me to stand tall, pull my shoulders back, and stay aware of how I sat and walked. Like many teenagers, I initially brushed it off. But eventually, I began to notice it myself—how slouched I looked in photos, how uncomfortable I felt sitting for extended periods, and how my self-confidence was affected by the way I carried myself.

Improving my posture didn’t happen overnight. It wasn’t just about trying to sit up straight occasionally. It required a complete reconditioning of how I moved and positioned my body throughout the day. I began incorporating targeted strength and mobility exercises that focused on opening the chest, strengthening the scapular stabilizers, and building core stability. I also adjusted my environment: placing screens at eye level, setting up ergonomic workspaces, and using posture reminders throughout the day.

As my posture improved, so did something unexpected—my confidence. Standing and sitting upright gave me a greater sense of presence and self-assurance. I began to engage more comfortably in conversations, project my voice with more authority, and carry myself with a calm assertiveness. This shift didn’t just change how I felt about myself—it also changed how others responded to me. I noticed people were more attentive, respectful, and even deferential at times. The way we carry ourselves truly shapes how we are perceived.

These consistent, small changes made a significant difference. Now, at 19, I’ve seen a clear improvement in my posture. Sitting for long periods is no longer painful, and I interact with the world from a place of greater ease and confidence.

Why This Matters for You

Postural issues—especially in the digital age—can begin early and go unnoticed until they lead to discomfort, emotional strain, or reduced self-esteem. But with the right awareness and a structured approach, they are also highly reversible. Improving posture isn’t just about preventing pain—it can reshape how you feel and how others see you.

If you or your child is noticing signs of poor posture, know that early intervention can make a real difference—not just physically, but psychologically and socially as well.