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Healthy Diet

Exercises to improve your posture: a comprehensive guide

10/06/20244 min read

Written byLaura Harcourt

Reviewed byAndrew Chambler

If your bad posture is causing neck and back pain, here are some easy exercises to improve your overall posture and relieve your discomfort.

Summary

1What is good posture?

Good posture is more than standing or sitting up straight with your shoulders back to look your best – it’s about correctly positioning your body...

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2What is bad posture?

Bad posture occurs when your body’s positioning is misaligned, leading to an increased level of stress on your joints and muscles. Common signs of...

Jump to details below

3Posture improving exercises

Several exercises can improve your posture by strengthening key muscles, increasing flexibility and promoting correct head, spine and joint alignment.

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Jump to section

What is good posture?
What is bad posture?
Can you fix bad posture?
How to correct posture
Posture improving exercises
The final say
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Healthy Diet

Have you ever caught yourself slouching at your desk? Or hunching your shoulders as you walk? You’re not alone.

Poor posture is something that affects many people. But, over time, it can result in discomfort and pain.

Fortunately, some simple exercises and lifestyle adjustments can sometimes be all it takes to improve your posture and reduce your level of discomfort. Join us as we run through what some of these exercises are and explain how to correct your poor posture.

What is good posture?

Good posture is more than standing or sitting up straight with your shoulders back to look your best – it’s about correctly positioning your body whenever you’re in these positions.

Good posture allows you to distribute the force of gravity more evenly through your body, reducing the amount of strain you put on your muscles, joints, ligaments and tendons.¹

Maintaining a good posture can also offer several benefits for your physical and mental well-being. For example, it can:^2-10

reduce your likelihood of musculoskeletal issues, including back pain, shoulder and neck pain
allow your lungs to fully expand, improving your breathing, circulation and energy levels
improve digestion and organ function by reducing slouching and compressing abdominal organs
enhance spinal health by maintaining a natural curvature and preventing excessive stress on your vertebrae
reduce fatigue from misaligned body positions, helping you feel more alert and focused
prevent headaches from tension in the neck and shoulders
increase self-esteem by making you appear taller, more assertive and self-assured
improve your mood and mental health by contributing to feelings of positivity, openness and resilience

What is bad posture?

Bad posture occurs when your body’s positioning is misaligned, leading to an increased level of stress on your joints and muscles. Common signs of bad posture include rounded shoulders, your head leaning forward and having an arched lower back.¹¹

Over time, poor posture can contribute to various health problems, including:^9,12–19

pain in your back, hips, neck and shoulders
tension headaches
spinal misalignment
decreased flexibility and range of motion
impaired breathing
digestive issues, including acid reflux, constipation and bloating
low mood, self-esteem and confidence levels
anxiety, depression and social withdrawal
increased risk of osteoarthritis
increased risk of falls

Can you fix bad posture?

Even if you’ve had poor posture for many years, it’s often possible to improve. For most people, improving posture can be as simple as changing your approach to some activities and making some lifestyle changes.

However, if you’ve had a spinal injury or surgery to remove or fuse bones in your back, there may be a limit to your posture improvements. In these cases, healthcare professionals can help you find the best approach to tackle your posture-related issues and get you started on a physiotherapy rehabilitation programme to improve posture and mobilisation.²⁰

How to correct posture

Working on your posture is something you can easily incorporate into your everyday routine. For example, you can correct and prevent poor posture in the following ways:

Sit at your desk correctly

Spending most of your day sitting at a desk can harm your posture.

So to optimise your posture while sitting at a desk, make sure your chair supports your back and position your knees slightly below your hips. Your feet should also be flat on the floor, and your monitor should be directly in front of you, with the top at eye level.²¹

Optimise your diet

Believe it or not, your diet could also affect your posture.

Maintaining a moderate weight with a balanced diet can reduce the strain put on your spine and supporting muscles.²² Eating a balanced diet involves consuming plenty of fruit, vegetables, whole grains and lean proteins, as well as limiting any ultra-processed foods (which tend to include many additives and ingredients that aren’t typically used in home cooking, like sausages, biscuits and crisps) or sugary foods and drinks.

It’s also important to ensure your diet has an adequate intake of calcium to maintain normal bone health and enough vitamin D to help your body absorb calcium.^23-25

Stand tall

Being aware of your standing posture can help you correct it over time. So when you stand, make sure to distribute your weight evenly on both feet, with your knees slightly bent and your pelvis tucked in.²⁶

Imagine a string at the top of your head pulling you up, elongating your spine and lifting your chest.

Exercise

Regular exercise can significantly improve your posture, strengthening the muscles that support your spine and promoting proper alignment.²⁷ You can incorporate specific exercises into your daily routine that target your core, back and shoulders, such as the ones listed in the next section.

Posture improving exercises

Several exercises can improve your posture by strengthening key muscles, increasing flexibility and promoting correct head, spine and joint alignment.^28,29

Below we have highlighted some of the best yoga-based exercises to help improve your posture.²⁹

Child’s pose

Performing the child’s pose engages and stretches your back muscles as well as your shoulders and arms.³⁰

Here’s how to do it:

kneel on your shin bones with your big toes together, separate your knees hip-width apart and sit on your heels
fold forward at your hips
walk your hands out in front of you, allowing the weight of your shoulders to pull the shoulder blades down and wide
stay in this position for 30 seconds to a few minutes while breathing deeply

Forward fold

Forward fold is a purposeful extension of the entire back body, from the soles of the feet, up the backs of the legs, spanning the lower, middle and upper back and the neck. When you fold forward, you stretch this entire sheath of muscles and connective tissue, using the pelvis as a pivot.³¹

Here’s how to do it:

stand with your big toes together, heels apart
fold forward at your hips with your torso over your legs
position your hands next to your feet or on the floor in front of you
inhale and allow your spine to lengthen
exhale and lengthen your neck, extending your head towards the ground while pulling your shoulders towards your hips
stay in this position for up to one minute

Plank

Performing a plank can help strengthen your arms, wrists, spine and core muscles.³²

Here’s how to do it:

lie on your front, propped up on your forearms and toes
make sure your legs are straight with hips raised to create a straight line from head to toe
position your shoulders directly above your elbows
focus on keeping your abdominal muscles contracted during the exercise
hold this position for five to ten seconds and repeat eight to ten times

Bridge

Bridge gently stretches your chest, shoulder, and abdomen while strengthening your back muscles, buttocks (glutes), thighs and ankles. This pose can help to improve posture, counteract the effects of prolonged sitting and slouching, and may even help to relieve low back pain and ease kyphosis (curvature of the spine).33

Here’s how to do it:

lie on your back with knees bent and heels close to your bottom
place your feet shoulder-width apart and flat on the floor
lift your hips, making a straight line from your shoulders to your knees. As you come up, tighten your abdominal muscles and buttocks
lower yourself gently to the starting position
repeat eight to ten times

Downward-facing dog

The downward-facing dog position combines both strengthening and stretching – it strengthens your wrists, arms and shoulders, and stretches your wrists, hamstrings and entire back body.²⁸

Because the position lengthens your spine, it can help improve posture and counteract the effects of prolonged sitting.³⁴

Here’s how to do it:

on your hands and knees, position your hands in front of your shoulders and push into your hands while tucking your toes under your feet and lifting your heels
exhale as you raise your sitting bones towards the ceiling
bend your knees a little and lengthen your spine
ensure your head is level with your upper arms and relax your neck
press into your hands and keep lifting your heels
remain in this pose breathing for up to one minute
as you exhale, lower yourself into the child’s pose

The final say

When you maintain good posture, you allow your body to support your muscles and ligaments and reduce your risk of musculoskeletal problems. On the flip side, poor posture can result in various health complications, including back and neck pain and impaired balance.

Adopting healthy habits and practising exercises that stretch your postural muscles and relieve tension can help improve your overall posture. So why not make some of these exercises a part of your daily routine?

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Sources

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