Bad Posture Is Making You Look Older and Aging Your Body – Here's How To Fix It

Dhru Purohit Show

Dhru Purohit

Medicine, Health & Fitness, Alternative Health

4.7 • 3.4K Ratings

🗓️ 11 June 2025

⏱️ 99 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

This episode is brought to you by Momentous, Birch Living, and Maui Nui. Poor posture doesn’t just lead to stress and pain—it can also make you look older. So, how do we counteract this in today’s modern, desk-bound world? Today’s guest shares simple, effective habits you can build into your daily routine to help you stay vibrant, mobile, and pain-free—even if you spend most of your day sitting. Today on The Dhru Purohit Show, Dhru sits down with Dr. Grant Elliott to discuss posture, back and neck pain, and the common misconceptions surrounding them. Dr. Elliott explains the importance of movement variability and staying active throughout the day, without falling into a fear-based mindset. He highlights what traditional practitioners often overlook when they rely solely on imaging, emphasizing the value of understanding a patient’s story and lifestyle to uncover the root causes of pain. Looking for simple exercises you can do at your desk? Dr. Elliott shares those, too. This episode is a must-listen for anyone looking to prevent or address back and neck pain. Dr. Grant Elliott is the owner and founder of Rehab Fix, an online program designed to help people around the world overcome low back issues. He holds a Doctorate in Chiropractic and a Master’s in Sports Science and Rehabilitation from Logan University. Dr. Elliott is passionate about teaching people how to relieve pain through better movement and self-reliance—rather than dependency. Through his Online Low Back Program, he empowers individuals to take control of their recovery, believing that healing is most rewarding when people can do it themselves. In this episode, Dhru and Dr. Elliott dive into: Exercises to reverse poor posture—and how often to do them (00:11) The impact of holding one posture for too long vs. staying mobile for optimal alignment (6:15) How a hunched-over posture can age us faster than we realize (8:20) Core principles and common myths about joint movement (13:45) The ideal movement routine for long-term health (16:05) Neck pain: causes and exercises that actually help (17:40) How to address and relieve lower back pain (27:20) Why standard imaging alone falls short—and the benefits of movement-based testing (30:36) Red flags to watch for when choosing a provider (41:30) Neck cracking, the truth about stretching, and picking the right pillow (45:32) How diet and mobility are more connected than you think (52:36) Why physical inactivity is the new smoking (1:01:36) Stretches and postural tips to improve hip and lower back mobility (1:05:43) Dr. Elliott’s personal journey and what led him to this work (1:11:33) What causes sciatica and how to handle muscle tension effectively (1:17:48) The link between tight hips, lower back tension, and stubborn hamstrings (1:23:44) Dr. Elliott’s best advice for managing and preventing back pain (1:31:51) Final takeaways and closing thoughts (1:37:13) Also mentioned in this episode: Vivobarefoot shoes For more on Dr. Elliott, follow him on Instagram, Facebook, YouTube, LinkedIn, and his Website. This episode is brought to you by Momentous, Birch Living, and Maui Nui. Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s, and Creatine made by and used by the best. Head to livemomentous.com and use code DHRU for 35% off your first subscription. Get 20% off your Birch Living mattress during their Summer Sale—just head to birchliving.com/dhru today! Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products. Just go to mauinuivenison.com/dhru to secure your access now —but hurry, supply is limited! Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Dr. Grant Elliott, welcome to the podcast. Let's talk about bad posture. Not only does it contribute to stress and pain in the body, but it honestly also can make you look older and less confident. Everybody knows this when you see somebody with bad posture. But the good news is you have a few exercises that you literally are going to walk us through
0:22.6	to start off the podcast that can help us reverse a little bit of that clock and that wear
0:28.5	and tear that's happened, but also potentially bring some relief to the body.
0:32.7	So let's jump into it.
0:34.3	Let's say you cannot leave your chair.
0:36.3	You're stuck in a meeting.
0:37.3	You're back starting to hurt. Yeah, you you cannot leave your chair. You're stuck in a meeting. You're back starting
0:38.0	or hurry. Yeah, you can't get up and leave. There's two very simple things you can do with,
0:42.4	without even getting out of your chair to begin to work on the two most important areas that
0:47.6	become very stressed and locked up from sitting. So if you're sitting for a long period,
0:52.5	typically your low back is in a flexed
0:54.3	rounded position. Your midback is in a flexed round of position. It starts to make you look like
0:58.2	a shrimp, as some memes might show. So without in leaving, one simple thing that you can do,
1:04.3	just take your hands, interlock your fingers, put them behind your neck, and then we're going to
1:08.3	perform what's called a thoracic extension. So focusing
1:11.9	on moving through the midback, you're simply going to hinge over the back of your chair as much as
1:17.5	you can and the returning back to neutral to then repeat this multiple times. The key is not to just
1:24.2	hold it, but to do it over and over attempting to push further each time
1:28.6	because it's helpful to unlock your joints further if you perform a repetitive movement, not just
1:35.1	a static hold movement. So hinging into this in and out, you might get some pops, but we will
1:39.7	certainly feel taller and straighter with some relief after. Then secondly, the other area we mentioned is the
1:46.1	lower back. Can't do too much sitting in a chair, but what you can do is you can perform pelvic
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