Walk Smart: Protecting Your Posture While Walking Your Dog
Written by Eric Vissichelli, CDT-C, of UpDog Pet Services
Published October 22, 2025
Table of Contents
Leash Handling Problems that Damage Your Posture
The Training Fix: Leash Skills that Protect You
Dog Walking Posture Tips to Prevent Pain
Common Leash Handling Mistakes that Cause Injuries
Protect Your Body and Improve Walks Today
Walking your dog should be good for both you and your pup!. Fresh air, daily movement, bonding time — all great things. But, here’s the problem: too often, poor leash manners or sloppy posture turn dog walks into something that quietly wears down your body. Over time, that can mean sore shoulders, stiff backs, and nagging pain that makes you dread picking up the leash.
It doesn’t have to be that way. With the right leash skills and a little awareness of your own body mechanics, you can protect yourself while giving your dog a better, calmer walk.
Leash Handling Problems That Damage Your Posture
Pulling dogs: When your dog drags you down the block, your posture follows. You lean back, twist your shoulders, and brace your arms against the pull. That stress builds over time in your neck, back, and joints.
Phone scrolling: Constantly looking down at your screen? That forward head posture is the same one chiropractors and physical therapists warn about — it compresses your spine and strains your neck.
Poor focus: Walking with your eyes glued to your dog’s every step, instead of scanning the environment, throws off your natural stride and leaves you stiff, reactive, and unbalanced.
These little habits add up. And if they happen on every walk, they’ll take a toll on your body.
The Training Fix: Leash Skills That Protect You
One of the biggest differences between a frustrating walk and an enjoyable one comes down to leash training. A dog that walks calmly by your side takes the strain out of the equation entirely. Here’s what that looks like:
Hand placement matters. If your dog is on your left side, your right hand goes through the leash loop, while your left hand holds the leash halfway down. Keep the leash loose, forming a relaxed “J” shape — no tension unless you’re communicating a cue.
Stay engaged. Avoid zoning out or scrolling your phone. Pay attention to your dog and your surroundings — it makes training more effective and keeps both of you safer.
Communicate, don’t drag. Light tugs, gentle pressure, or a quick step back are all clearer, safer ways to guide your dog back into position than hauling on the leash.
The more consistent you are, the more your dog learns that walking next to you is rewarding — and the less pulling you’ll ever need to deal with.
Dog Walking Posture Tips to Prevent Pain
Even with a well-trained dog, your own body language makes a huge difference. Dogs mirror our energy and posture — so if you’re tense, distracted, or hunched over, your dog is more likely to pull or resist.
Here’s what good walking posture looks like:
Shoulders back, chest open, core engaged.
Head up, eyes scanning ahead. Look where you’re going instead of down at your phone or your dog’s feet.
Smooth, steady stride. Avoid stiff, choppy steps or reacting too late to your dog’s movements.
Think of it as teamwork: you stay balanced and confident, and your dog responds in kind.
Common Leash Handling Mistakes That Cause Injuries
Wrapping the leash too tightly around your hand. This creates tension, hurts your grip, and sets you up for wrist and shoulder strain.
Constantly bending down toward your dog.
Slack posture or “being dragged.”
Splitting your attention between your dog and your phone.
Fixing these habits makes walks smoother, safer, and a lot more enjoyable for both of you.
Protect Your Body and Improve Walks Today
Walking your dog should benefit both of you — not leave you sore or frustrated. With the right leash skills and posture awareness, you can protect your body, prevent injuries, and make walks more enjoyable for your dog.
If you’re struggling with leash manners or want hands-on help teaching your dog to walk calmly, reach out to UpDog Pet Services at (516) 619-6394 or visit www.updogwalkandtrain.com.
And if you’re dealing with pain, stiffness, or postural concerns beyond the walk, I can personally recommend Dr. Michael Fucci at Goodlife Health. As one of his patients, I know firsthand how much his care helps me stay performing at a high level despite the miles I walk with dogs every week. His expertise can make a real difference in how your body feels and functions day to day.
Together, training and proper body care create a foundation for healthier, happier walks.
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