Brain Fog From Bad Posture? (What You NEED to KNOW)

Black and white photo of Israel Galeano sitting down with a forward head posture while looking down at his phone. White thinking bubble above his head with question marks-Galeano Massage

If you have been suffering from brain fog, you probably wonder what’s causing it. Have you ever considered if bad posture could be the root of your brain fog?

There are connections between bad posture and brain fog such as decreased oxygen and nutrients via the cerebral spinal fluid, shallow breathing from slouching, and muscle tension. There may be other reasons a person may have cognitive problems but bad posture is one possibility.

If you’re suffering from both brain fog and bad posture, what can you do about it? Keep reading to learn more about the connections between the two and some simple things you can do to start correcting your posture today.

The Connection Between Bad Posture and Brain Fog

Brain fog can be defined as forgetfulness, difficulty concentrating, and unclear thinking. It can be very frustrating and concerning at the same time. Especially if your brain fog is getting worse with time.

Cerebrospinal Fluid– If you have developed bad posture then you may have some subluxation of the vertebrae of the spine. This is a problem because the cerebrospinal fluid isn’t able to flow freely between the sacrum and the brain. When this happens, the CSF isn’t able to deliver nutrients nor remove metabolic waste from the brain. This can lead to symptoms of brain fog.

Compressed Thoracic Diaphragm– Often poor posture leads to compression of the thoracic diaphragm, the main muscle of respiration, leading to shallow breathing. Shallow breathing results in a reduction of the amount of oxygen in our blood. A nutrient that is vital to the healthy functioning of the brain. When the brain is deprived of oxygen it results in a loss of function of the brain organ.

Soft Tissue Tension-Bad posture will often result in muscle weakness, shortness, and overstretching. When our muscles, tendons, and fascia become unhealthy due to a lack of proper posture and movement, they can become inflexible and tense. This results in loss of healthy blood and lymph circulation which can lead to headaches, backaches, hip pain, and midback pain. Brain fog is a common complaint among those who suffer from chronic pain in the body.

Nervous System-The spine is part of the nervous system as well as the brain and the nerves. Subluxation in the vertebrae (misaligned vertebrae) can interfere with the nerve signals between the nerves and the brain. If there is an interference between nerve responses, this can lead to slow reactions in the brain or nerves, appearing as if you have “brain fog”.

How to Fix Your Posture to Think Better

Many of us are aware that our posture needs improving but some of us are not so self-aware. Most of us are sitting at a desk, jutting our heads toward a computer screen at school, home, or work. When we’re not sitting and staring at a screen, we’re leaning our torsos and necks forward toward a phone, iPad, or TV. Chronic sitting and computer use has led to epidemic levels of forward head posture a.k.a. “Tech Neck”, inflexibility in the thoracic lumbar spine, and weakness in the supporting muscles of the lower back.

The good news is, your posture can improve. First, I recommend that if you are uncertain if you have poor posture or not, go get evaluated by a Doctor of Chiropractic. They can give you a thorough evaluation of the severity of your misalignment. If you’re not keen on Chiropractic then I also recommend getting an evaluation by a Medical Doctor, Massage Therapist, or Occupational Therapist.

My recommendations for correcting poor posture:

Correction Exercises (strength and stretching)

Massage Therapy



It’s important to stop doing whatever is contributing to our bad posture. Think about ergonomics. Can you change the setup of your desk and computer to make sure your screen is at eye level, you have good back support, and your feet are resting flat on the floor? Can you change the position of looking down at a phone or tablet to now have it at eye level? Just a few simple changes can make a big difference in preventing new damage to your posture.

If your present routine doesn’t allow for much rest time it is time to make some adjustments. Having regular breaks in which you change your body position preferably getting up, moving, and doing stretches. Even doing some spinal twists, cat/cow, shoulder rolls, and neck circles in your chair every hour can do a lot to improve your postural muscles.

If you give attention to your posture and actively work on improving it, you may just start to notice that your thoughts are clearer and your brain fog is starting to improve.

What To Do If Your Brain Fog is Not Improving?

There are various reasons why someone might experience brain fog, not just posture. The reasons can range anywhere from an allergic reaction to a food or something in your environment to more serious and complicated diseases.

It’s worth analyzing how you’re doing in meeting your hydration and nutritional needs as well as the quality of your sleep. Anything less than optimal in any of these areas can result in unclear thinking.

If you are correcting your posture but you find that after some months of active recovery, your brain fog just isn’t getting better, I recommend you go to the doctor to evaluate the situation. They can determine if your brain fog is coming from a different problem.

Overall, brain fog and bad posture may seem like minor nuisances but they are a problem that you don’t have to live with.

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The content in this article is for informational, entertainment, and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a trained qualified physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Galeano Massage nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, or supplements or those diagnosed with a medical illness should consult their physicians before beginning any nutrition, supplement, or lifestyle program.


I've been practicing Massage Therapy since 2014. I'm a health and wellness enthusiast. I'm always learning and experimenting with different techniques, recipes, and healing modalities. I believe that we need to approach health and wellness from a WHOLE-listic point of view and understand that it will constantly be changing and is never stagnant. We are all unique and what works for one person will not necessarily work for another person. As I grow, change, and experiment I will share what I have learned as it may help someone else in need.

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