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Good posture: How to improve your posture and reduce back pain

It’s time you improve your posture, a skill we often take for granted, yet it’s the foundation of our overall health and well-being. Think about it, our posture is the first thing people notice about us, even before our facial expressions or the clothes we wear. It’s the unspoken language of confidence, energy and vitality. But unfortunately, screen time and sedentary lifestyles have gotten the best of many people. However, posture is not just about looking good (although let’s be real, it helps). It’s about feeling good too. 

When you stand tall and proud, your body will be able to function at its best. Your breathing will be deeper, digestion smoother, and energy levels will increase. On the other hand, bad posture can lead to a host of issues, from back pain and neck pain to fatigue and even depression. 

So, therefore, it is time you started standing straight. No more hunching, slouching, drooping, bending, stooping, ah i could use all the synonyms in the dictionary, but you get the idea. Good posture is so important and it impacts people’s lives in ways they never imagined. And you will be happy you decided to start practicing it today. It’s gonna take a little bit of time, but this article will give you the best tips to get there faster. Sounds good right?

Key takeaway 

Your posture says a lot about you, which is why you need to work on it. This is different from trying to grow your butt, get a nose job, or get bigger boobs. Good posture is like giving your body a VIP treatment. When you stand or sit up straight, it’s like telling your body, “Hey, I got your back, literally!” How you stand not only makes you look taller, and more confident but also helps your muscles and bones work the way they’re meant to. In addition, they’re also beneficial to your mental health,  and overall wellbeing. So, stand tall, shoulders back, chin up, and rock that awesome posture. 

How to fix your posture and reduce back pain 

A girl demonstrating good sitting posture and a  bad sitting one

Good posture is essential for maintaining a healthy back and preventing back pain. When you slouch or hunch over, you put unnecessary strain on your muscles and joints, which can lead to discomfort, fatigue, and even long-term damage.

Here are some tips for improving your posture and reducing back pain: 


The first step to improving your posture is to become aware of your current posture. Throughout the day, take notice of how you’re sitting, standing, and moving. Pay attention to how your body is aligned, and where you’re putting your weight. When you start to be intentional about how you stand or sit during the day, it’ll get you quicker results. 


If you weren’t aware that stretching plays a significant role in fixing how you sit or stand, you’ve been missing out on some goodness. Stretching can help loosen tight muscles that pull your body out of alignment. So, therefore, focus on stretches that target your neck, shoulders, and back. 

Get started with stretching exercises here 


By building strong core muscles, you will be doing your spine a huge favor. Building your core muscles can help support your spine, and improve your posture. Therefore, try incorporating exercises like planks, bridges, and pelvic tilts into your workout routine.

 Check your ergonomics

Make sure your workspace is set up to promote good posture. This includes using a supportive chair, keeping your computer monitor at eye level, and taking regular breaks to stretch and move around.

Mindful movement

When you’re moving, try to keep your body in an aligned position. Avoid slouching or hunching over, and keep your weight evenly distributed on both feet. The power of mindfulness can never be overemphasized, you need to learn how to start practicing mindfulness if you don’t know how. And even if you already know, there’s no harm in a little reminder right?

Therefore click here to learn the best ways to practice mindfulness. 

Shoulder roll 

Now and then roll your shoulders back and down. This helps open up your chest and prevents rounding of the shoulders. 

Mirror check 

Use a mirror to check your posture throughout the day. And make adjustments where you see fit to maintain proper alignment. However, this is not the avenue for you to check the mirror a million times a day, so you don’t obsess over it. Always remember to keep things balanced. 

Remember, improving your posture takes time and practice, but it’s worth it in the long run. By making a few simple changes to your daily habits, you can reduce your risk of back pain and maintain a healthy, happy spine.

Now that we’ve gone over how to start practicing good posture, let’s look into the benefits of standing properly. 

Benefits of good posture 

Maintaining a good way of sitting/ standing offers numerous benefits that impact our overall health, well-being, and quality of life. Here are some of the advantages of keeping a good form:

1. Reduces back and neck pain

A good standing form helps distribute the weight of our body evenly, reducing the strain on our back and neck muscles. This leads to a significant decrease in back and neck pain, which makes it easier to move around and perform daily activities without making a complaint or two.

2. Improves breathing

When we slouch, our lungs have less room to expand, leading to shallow breathing. However, good posture opens up our chest cavity, allowing our lungs to take in more air, and improve oxygenation and overall respiratory health.

3. Boosts energy

 Poor posture leads to fatigue and low energy levels. By maintaining a good standing position, we reduce the effort our muscles need to expend, by helping them conserve more energy which leaves us feeling more vibrant, and alert.

4. Enhances digestion

Believe it or not, standing or sitting properly helps our digestive organs function better, and helps reduce symptoms of indigestion, bloating, and cramps. Overall, it helps your internal organs function optimally by not compressing them. 

5. Improves mental health

Did you know that good posture has been linked to reduced stress, anxiety, and depression? It promotes a sense of confidence, and self-esteem, and can significantly boost your overall mental wellbeing.

6. Increased productivity

By reducing fatigue and discomfort, a good body balance enables us to focus and work more efficiently, leading to increased productivity and better performance.

7. Supports weight management

Bet you didn’t know that maintaining a good body stance can help our metabolism function better, support weight loss, and help maintain it as well. 

8. Improves athletic performance

Good posture enhances balance, coordination, and overall physical performance, making it essential for athletes and fitness enthusiasts. Therefore, anyone who is looking to improve their physical fitness and performance should start paying attention to their body form. 

9. Reduces headaches

Tension and strain on our neck and shoulder muscles can lead to headaches. However, keeping a good body form helps alleviate this tension, reducing the frequency,  and severity of headaches.

10. Promotes better sleep

Carrying yourself properly during the day translates to better sleep at night, as your body can relax and recover more efficiently.

11. Increases lung capacity

Keeping a good body posture will help your lungs expand fully, and increase lung capacity, and oxygenation. Therefore, you’ll be able to breathe better without taking too much energy to do so. 

12. Supports spinal health

This is one of the top reasons to maintain proper sitting and standing positions. It helps reduce wear and tear on our spine, minimize the risk of spinal injuries, and degenerative conditions like scoliosis and kyphosis.

13. Enhances professional and social confidence

Good posture projects confidence, authority, and professionalism, all which have a positive impact on our personal and professional lives. With that said, maintaining a good body  offers a wide range of benefits that impact our physical, mental, and emotional wellbeing. By incorporating it into our daily lives, we can experience improved health, increased energy, and a better quality of life.

Ways a bad posture can affect your life 

 Bad posture can have a negative impact on your overall health. It’s like your body’s way of sending smoke signals that something needs attention. 

Here’s how bad posture can affect you:

1. Musculoskeletal issues

Poor posture can lead to muscle imbalances, back pain, neck pain, and even joint stiffness over time. Ahh the list goes on and on. It’s like putting extra weight on your body’s support system, imagine how horrible that is. You’ve got to stop making your body suffer and start helping it feel better, by working on how you position yourself at all times. 

2. Digestive problems

Slouching can compress your internal organs, potentially affecting digestion and causing issues like heartburn and constipation. It’s like squishing your body’s inner workings, doesn’t that sound painful? Imagine what they are going through when you stand or sit poorly.

3. Breathing difficulties

When you hunch over, it restricts the space for your lungs to expand fully, which ends up impacting your breathing and oxygen intake. It’ll feel like you’re putting a crimp in your body’s air supply, that’s so bad. 

4. Mood and energy

Bad posture can also affect your mood and energy levels. Discomfort and pain from hunching all day can decrease focus and productivity. Studies suggest that slouching may contribute to feelings of stress and fatigue. To create a better picture of how that happens, is like dimming your body’s natural light.

5 . Bedtime issues 

You’re not going to get quality night sleep if you slouch or hunch during the day, it’s going to lead to uncomfortable sleep positions, and cause sleep disturbances, all which can affect your morning vibe. However, with some habits or morning rituals, you can fight again these morning cramps. 

6 . Confidence 

Poor posture can make you appear less confident and less professional. No, it doesn’t make you look mysterious, as that high-school girl or boy portrayed in movies. It’s actually a bad thing to droop all day, it’s just not going to make you look good. Also, it kinda lowers your rep at your place of work, school or anywhere you stay around people for a long period. 

By being mindful of your body stance and making efforts to improve it, you can help prevent these potential health issues, and keep your body in harmony.

Also, remember, correcting bad posture takes time and effort, you may not be able to correct it immediately because you’re already used to doing it. However  the benefits it offers to your physical and mental health are worth it, so just be patient.

Exercise and good posture (do exercises improve it?)

Yup it sure can. Exercises can be a fantastic way to improve your posture. By strengthening the muscles that support your spine, and practicing movements that promote better alignment, you can make significant strides in enhancing your posture.

These exercises will help improve your posture 

I’d love to share some exercises with you that can help improve your posture. Here are a few that you might find beneficial:

1. Plank

This exercise helps strengthen your core muscles, which are essential for maintaining a good sitting and standing position. Start by holding a plank position for 20-30 seconds and gradually increase the time as you get stronger. 

However, if you can’t hold it for 20-30 seconds that’s fine just go for 5-10 seconds, and 10-15 seconds, and so on. You don’t have to be a pro to start planking, the key is to just start, which is the first step to becoming good at it. 

2. Bridge

Bridges target the muscles in your lower back, glutes, and hamstrings, which can support your spine and improve how you stand, walk and sit. Lie on your back, bend your knees, and lift your hips off the ground, you will form  a straight line from your shoulders to your knees. 

3. Bird dog

This exercise engages your core muscles, and stabilizes your spine. To perform this exercise, get on your hands and knees, extend one arm and the opposite leg simultaneously while keeping your back straight.

4. Cat-Cow stretch

This yoga pose helps to improve flexibility in your spine, and can alleviate tension. Start on your hands and knees, arch your back up like a cat, then drop your belly and lift your head like a cow.

5. Shoulder blade squeeze

Sit or stand with your shoulders relaxed. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Then hold for a few seconds and release.

6 . Squats 

If you start squatting today, in a week time you will begin to see results in how you stand. The amazing thing about how it works is you automatically adjust your standing and sitting position, due to squats. How? Because performing squats regularly can increase your body’s awareness, helping you become more mindful of your posture and make adjustments to maintain proper alignment. 

Squats work multiple muscle groups, including the core muscles (abdominals, obliques, and lower back). And stronger core muscles help maintain good body balance by supporting the spine, and promoting proper alignment which can help improve hip mobility and reduce stiffness. This increased mobility can help maintain proper balance and reduce the likelihood of slouching.

Incorporating these exercises into your routine can strengthen key muscles, improve flexibility, and ultimately help you maintain better form.

These tips will help you maintain a good posture throughout the day

1. Practice mindfulness: Be aware of your posture during daily activities like sitting, standing, or walking. Mindful sitting and stayawareness can help you make adjustments as needed.

2. Set reminders: Consider setting reminders on your phone or computer to check your posture  periodically. This can help you stay mindful of your alignment throughout the day.

3. Adjust your workstation: If you work at a desk, ensure your computer screen is at eye level, your feet are flat on the floor, and your chair supports your lower back. Proper ergonomics can promote good form as time passes by. 

4. Take breaks: If you sit for long periods, make it a habit to stand up, stretch, and walk around every hour. Movement can prevent stiffness and improve your form. 

5. Strengthen core muscles: Engaging in exercises that strengthen your core muscles can provide the support needed for good posture. Remember the exercises we discussed earlier?

Specific lifestyle changes 

Ways to maintain good posture while sleeping

Maintaining a good form while sleeping is crucial for waking up feeling refreshed. Here are some tips to help you out:

1. Choose the right pillow

Make sure your pillow supports the natural curve of your neck. It should keep your head in line with your spine, whether you sleep on your back or side. 

2. Sleeping positions

If you’re a back sleeper, consider placing a small pillow under your knees to help maintain the natural curve of your lower back. If you’re a side sleeper, place a pillow between your knees to keep your hips aligned.

3. Mattress matters

 A mattress that provides proper support is essential for good posture while sleeping. It should keep your spine aligned in a neutral position. If your mattress gives you cramps every day, it might be time to change it. 

4. Avoid stomach sleeping

Sleeping on your stomach can strain your neck and back. If possible, try to avoid this position to maintain better posture during sleep. Even if it’s your go-to sleeping position you have to keep making conscious effort to not do it. And eventually, your body will accept your new sleeping position. 

5. Stretch before bed

If you haven’t started stretching before bedtime, start doing it. Gentle stretching before bedtime can help relax your muscles and prepare your body for a comfortable sleeping position.

How to improve your posture while walking

1. Mindful walking

Pay attention to your body alignment while walking. Remember to keep your head up, shoulders back, and relaxed, and engage your core muscles to support your spine.

2. Imagine a string

One helpful way to pay attention to your form while walking, is visualize a string pulling you up from the top of your head, elongating your spine, and helping you walk tall with proper posture. 

3. Engage your core

Tighten your abdominal muscles slightly while walking, it’s like sucking in your tummy. This can help stabilize your spine, and improve your posture. However you don’t have to do it every single time you’re walking, it’s just something you can practice periodically.

4. Relax your shoulders

Avoid hunching your shoulders forward. Keep them relaxed, and pulled back slightly to open up your chest and maintain a more upright posture.

5. Focus on foot placement

Ensure your feet are pointing forward and landing heel first, then rolling through to your toes. This can help with proper body alignment while walking.

How to teach kids good posture

Teaching good posture to young children is crucial as it helps develop a lifelong habit, and reduces the risk of back and neck problems later in their lives. Here are some tips to teach your kids good form: 

1. Lead by example

Children often mimic their parents’ behavior, so make sure you’re modeling good posture yourself. In other words practice what you preach, it’ll help you teach them better and also make them abide to your teachings.

2. Start early

 Teach good posture habits from a young age, even as early as 2-3 years old. The earlier the better right? 

3. Use positive feedback

Kids love to see their parents happy about what they do, especially at something you taught them. Therefore, praise your child when they maintain good form, it’ll encourage them to continue the habit. 

4. Make it fun

Include games and activities that promote good posture, like “Stand up straight like a superhero!” or “Walk like a proud lion!” This’ll make things fun for them and therefore make them want to stick to it. 

5. Practice together

Children love doing things with their parents, it makes them relate to you. So therefore, engage in activities that require good posture, like reading, drawing, or playing musical instruments.

6. Create a posture-friendly environment

Ensure their chair, desk, and computer are at comfortable heights, so it can keep them consistent.

7. Encourage core strengthening exercises

Who said children wouldn’t love to exercise with their parents. It makes them feel like they’re doing something extraordinary. Strong core muscles support good posture. Therefore, try fun activities like planks, bridges, or yoga together.

8. Remind them gently

If you notice poor form, gently remind your child to straighten up without scolding or criticizing. 

9. Make it a habit

Incorporate good posture into daily routines like standing up straight during mealtimes or when walking.

10. Be consistent

Encourage them to maintain a good form wherever they are. Whether at home, school, or during activities.


What are some exercises I can do at my desk to improve posture?

To improve your posture while at your desk, you can try some simple exercises. One effective exercise is shoulder blade squeezes. To do it: Sit up straight, squeeze your shoulder blades together, hold for a few seconds, then release. 

This exercise can help strengthen your upper back muscles, and improve your posture. Another exercise is neck stretches: Gently tilt your head to one side, hold for a few seconds, then switch to the other side. This can help relieve tension in your neck and improve your overall form.

How often should I take breaks to check my posture?

You can aim to check it  every 30 minutes or so. Setting a timer or using an app that reminds you to check can be helpful in maintaining good alignment throughout the day. It’s all about finding a balance that works for you. 

Is it normal to feel pain while trying stretch exercises to improve my posture?

Yes, it is normal to feel some pain or strain while stretching. You know why? Because you haven’t been doing it, your body isn’t used to it, your muscles are tight, and you’re just starting. So when you just start to do stretch exercises, you will feel tightness in your muscles, and it can be uncomfortable. The best thing to do is to not push yourself, and focus on small wins, you can’t become flexible in a day. It is going to take some time, so just exercise some patience and keep showing up. Remember that consistency is what matters, so keep being consistent, and you’ll be going further in your stretches in no time. 

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