Squats For Better Posture? Dr. Dustin DebRoy Explains Why This Exercise Matters

In a recent Tom’s Guide article, Dr. Dustin DebRoy, manager of chiropractic education and relations at The Joint Chiropractic, explained that repeatedly bending forward during everyday tasks can overload the spinal joints and, over time, contribute to back pain, irritation, and posture imbalances. In the piece, Dr. DebRoy recommends the heel-elevated goblet squat as a simple exercise that may help strengthen the muscles responsible for proper lifting mechanics, improving posture, balance, and hip mobility. Read the full article titled “I asked a chiropractor how to fix my posture, and they recommended this one exercise.”

Have you ever wondered why repetitive bending and lifting can leave your back feeling strained?

Dr. DebRoy, manager of chiropractic education and relations for The Joint Chiropractic, was recently featured in a Tom’s Guide article in which he explained that bending forward at the waist can place extra stress on the spine. He shared that repeating this movement throughout the day may overload the spinal joints and contribute to back discomfort over time.

“One of the most common habits that contributes to back pain is bending forward at the waist to pick things up,” Dr. DebRoy explained. Squatting and lifting with your knees instead engages the body’s quads and glutes and helps take strain off the spine.

Let’s take a closer look at what squats do, why they matter, and how to perform them with control and confidence.

Why posture matters more than you think

Posture is shaped by the small habits you repeat throughout the day, especially how you move when lifting, reaching, or bending. When the body relies too heavily on the lower back rather than the legs and hips, maintaining a comfortable posture becomes more difficult over time.

To help counter this pattern, Dr. DebRoy recommends building strength in the muscles that support better lifting mechanics. He points to the heel-elevated goblet squat as a simple exercise that helps train the body to move more efficiently and rely less on the lower back.

How to perform a heel-elevated goblet squat

The heel-elevated goblet squat trains the body to bend at the knees and hips rather than rounding the spine. Elevating the heels encourages a more upright posture, engaging the muscles that support healthy posture. Try three sets of 10 to 15 repetitions with 30 to 60 seconds of rest, focusing on controlled, steady form rather than speed.

1. Set up your stance

Place your heels on a small wedge, a weight plate, or a stable, elevated surface.
Keep your toes flat on the floor and pointed forward or slightly outward.
Stand with feet shoulder-width apart.

2. Hold the weight

Hold a dumbbell or kettlebell vertically at your chest, cupping the top of it with both hands.
Keep the weight close to your body to avoid leaning forward.

3. Begin the movement

Inhale as you slowly bend your knees and hips to lower into a squat.
Keep your chest tall and your core engaged.
Allow your knees to track naturally over your toes.

4. Reach depth comfortably

Lower until your thighs are parallel to the floor or as far as your mobility allows without pain.
The elevated heels help you stay upright and shift the focus to your quads and glutes.

5. Rise with control

Exhale as you press through your feet to return to standing.
Maintain a steady tempo and focus on slow, intentional movement.

Additional ways to support better posture every day

1. Build awareness before making big changes

Most posture issues begin with unconscious habits such as leaning forward at your desk, slouching when you’re tired, or sitting without lower-back support. The first step toward improvement is noticing patterns.

You can build awareness by:

Performing quick posture check-ins throughout the day
Noting when discomfort shows up and what you were doing beforehand
Adjusting one small habit at a time instead of trying to overhaul everything at once

These micro-corrections help reduce strain before it builds. Increasing your awareness enables you to catch small posture slips earlier, which can make adjustments feel more natural over time.

2. Use controlled movement to counteract long hours of sitting

A single, intentional exercise that strengthens the upper back and supports neutral alignment can help offset the effects of sedentary routines. Consistent strengthening often matters more than intensity.

Movements that may help include:

Gentle rows
Scapular retractions
Wall angels
Chin tucks

Slow, controlled movements encourage stability and help retrain postural muscles to work more efficiently. Adding even a few minutes of focused movement to your day can help your body handle sitting with greater ease.

3. Support your spine with ergonomics that fit your body

Your setup influences how your spine feels more than you may realize. Over time, even small misalignments can contribute to neck and upper-back tension.

Try:

Keeping screens at eye level
Using a chair that supports the natural curve of your lower back
Bringing work closer to you instead of reaching forward
Adjusting armrests so shoulders stay relaxed

Better support often leads to better alignment without forcing your posture. Small ergonomic changes can create a healthier baseline that supports your body throughout the entire day.

4. Change positions more often than you hold them

Posture fatigue is real. Even “good posture” can cause discomfort if you hold it too long.

Chiropractors often encourage people to:

Stand up every 30–60 minutes
Take walking or stretching breaks
Shift sitting positions periodically
Alternate between sitting and standing, when possible

Movement distributes pressure and reduces the load on any one area of your spine. Incorporating regular movement breaks can also boost energy and help prevent stiffness before it starts.

When to seek additional support

If posture-related discomfort becomes persistent, sharp, or disruptive during daily activities, it may be time to see a licensed chiropractor. A licensed chiropractor can assess alignment, mobility, and functional movement patterns to identify potential contributors to strain.

At The Joint Chiropractic, our licensed chiropractors help patients address posture-related tension by improving joint mobility and providing personalized movement guidance. Walk-in availability, convenient hours, and insurance-free pricing make it easier to fit care into your weekly routine.

Looking for support? Visit The Joint to talk with a licensed chiropractor about posture, lifting habits, and simple ways to move more comfortably throughout your day.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.