Do you slouch or hunch while sitting? The poor posture not only increases your chances of back pain but can also adversely affect blood sugar levels. Not sitting straight for an extended period may hinder blood circulation and glucose transport to cells, potentially increasing the risk of insulin resistance.
Sitting with your head and shoulders hanging down can also elevate cortisol production which is also linked to insulin resistance, according to the National Institutes of Health.
Why do people slouch
While one may not consciously realise they are slouching, it could happen due to prolonged use of computers or smartphones, mainly due to poor ergonomic setups. This leads to forward head posture and rounded shoulders. Another reason could be carrying heavy equipment at work, grocery bags, or a heavy purse, over a long period of time, according to Harvard.
Stooping becomes a habit first, and then it leads to gradual weakening of the muscles in the back of your shoulders, shortening the muscles in the front of the shoulders, and in the chest.
Poor posture not only leads to back or neck pain, headaches, trouble breathing, or trouble walking, it can also have an unexpected effect on your health – high blood sugar levels. Let’s understand how.
How posture affects blood sugar levels
Prolonged sitting is known to affect blood glucose levels and several studies prove this. However, sitting for a long period of time in a slouched position can be even worse. The best way to counter long sitting hours is to fix your posture and sit straight, which can support glucose utilisation.
“In this fast-moving world, people often overlook the postures or positions of how they stand or sit. It may seem small, but it can actually impact your metabolism. When a person slouches, the abdominal muscles compress which can reduce the blood circulation. Over a period of time, insulin sensitivity reduces,” says Dr. V. Mohan – Chairman and Chief Diabetologist, Dr. Mohan’s Diabetes Specialties Centre.
Slouching can also fiddle with spine alignment, and prolonged sitting can reduce the activity of large muscles of back and spine. This can eventually lead to increased insulin resistance.
“Poor sitting posture like slouching or hunching leads to abnormal spine alignment. Prolonged hours of hunched posture results in abnormal and reduced activity of large muscles of back and spine. These muscles cannot utilize blood glucose properly and results in increased insulin resistance ultimately leading to high blood glucose and poorly controlled diabetes,” says Dr Hetashvi Gondaliya, Associate Consultant – Diabetes & Endocrinology, CK Birla Hospitals, Jaipur.
“There have also been research regarding persistant thoracic nerve irritation due to hinched and slouched posture. This results in poor regulation of sympathetic/parasympthetic signalling to gut and liver. These abnormal signals can result in increased glucose output from liver ultimately increasing blood glucose,” adds Dr Gondaliya.
An Ayurveda perspective
Dr Neal Savaliya, an Ayurveda expert, says even the ancient medicinal practice agrees that sitting slouched can dampen muscle activity, compress digestive organs, and keep stress chemistry high, nudging the body toward insulin resistance over time.
“As per Ayurveda, an open chest and free abdomen support prana at the Manipura (solar plexus), stoking agni for smoother glucose handling and stable energy,” says Dr Savaliya.
What’s the solution?
A study published in Diabetes Care find that prolonged sitting is linked to increase in insulin resistance and raise risk of type 2 diabetes, irrespective of overall physical activity levels.
Dr Mohan says sitting straight can aid in glucose utilisation and help control blood sugar levels.
“Sitting straight supports breathing and blood circulation. It actually improves glucose utilisation. Appropriate postures, along with regular medications, diet and exercise can complement diabetes care. My advice to you all is pay attention to how you sit especially when you are having meals or during the long hours of work. Even a small detailing of your posture corrections can regulate your blood sugars,” adds the expert.
Other tips
Dr Savaliya advises sitting cross‑legged or in Vajrasana with the abdomen free, placing hands on knees to settle the breath, adding a small cushion for the lower back, and avoiding long couch slumps that press on the belly.
“Sprinkle movement snacks through the day — stand, stretch hips and glutes, walk a minute, then return with an aligned posture and calm, nasal breathing. Posture is daily medicine; align the spine, activate the legs, and let the metabolic fire work for balanced sugars,” he added.