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How to Fix Bad Posture: Simple Habits That Actually Work

With more time spent on screens, bad posture is quietly affecting more and more people. Bad posture over time can result from working in an office, browsing on your phone or getting in and out of your car. Yet, it’s worth knowing that you can improve your posture by trying and using the proper techniques regularly.

It will explain why you might have poor posture, how to know if it’s happening to you and, above all, how to address it today.

What Makes Posture Poor?

Poor posture is most often caused by:

  • Prolonged time sitting in postures that cause your shoulders to round and your head to stick forward
  • Muscles in your upper back and core are weak.
  • Poor arrangements of workspace either at your office or home
  • Not being able to move or be flexible
  • Problems such as muscle imbalance can result from always performing the same movements or not moving enough.

Gradually, these habits cause your body to change which can result in back, neck and breathing problems.

Understanding When Your Posture is Bad

Even if posture doesn’t always stand out, there are a few telltale symptoms to watch out for.

  • Rounded shoulders
  • Posture where the head rests forward
  • Pain or tightness that happens regularly in the lower back
  • A shoulder or hip is positioned higher than their partner’s
  • Trouble balancing one’s body while holding a straight position

Looking at yourself briefly in a mirror or letting someone capture a side photo helps you identify if everything is aligned.

5 Ways to Improve Your Posture

1. Make sure to train your core as well as your upper back.


Your spine is supported by a strong core and your upper back holds your shoulders in place. These should be part of your everyday life.

  • Planks of any kind
  • Bird dogs
  • Resistance band rows provide an excellent challenging exercise for better postures and back muscles.
  • Wall angels

Simple exercises done at least 3 times each week help realign your spine and help you stop slouching.

2. Relax tensed areas in your body.


Pulling your body out of its natural shape can happen if you have tight hip flexors, hamstrings or chest muscles. Frequent stretching helps your body move better and stay upright. Try:

  • Chest openers also go by the name of doorway stretches.
  • Stretching the muscles along your hip
  • Hamstring stretches
  • Doing thoracic spine extensions

By doing a daily mobility routine, you can feel your posture evening out and reduce stress.

3. Try to sit in a better position.

Sitting in front of a desk for long periods means you should focus on good alignment.

  • Place your feet firmly on the floor when you exercise.
  • Strip the knee so the leg drops down about 90 degrees.
  • Sitting position designed with a slightly curved lower back
  • Watch out for your neck by standing in front of the TV screen.

You could use a back support pillow or an adjustable chair to naturally keep your posture correct.

4. Make use of the Reminders and Tools features.

In today’s society, it’s easy to drop healthy routines. Let the items listed below help you:

  • Posture reminders on your phone or on your wrist
  • Planning moments every 30–60 minutes to walk or move around
  • Wearing a posture corrector brace (but only for a short time) to build your muscles

Simply putting a note on your monitor that says “Sit Tall!” could remind you to sit correctly all day.

5. Be Sure to Stay Moving all Day

Living a sedentary life is bad for your posture. Here’s what you can do to stop this:

  • Walking for a few minutes at regular times during your workday
  • Get up and do a short movement routine after every 60 minutes that you sit.
  • Meeting while standing up or standing desks are used in these cases.
  • Using yoga or Pilates to help with your posture and improve your flexibility

Improving posture isn’t about doing a few exercises; it’s about moving regularly and not holding certain positions for long periods.

Deciding When You Should Visit a Professional

Should poor posture bring on constant back or neck pain, see a physical therapist or chiropractor for help. They have tools to diagnose the issue and create personal exercises to treat the source.

Final Thoughts

Changing your posture isn’t something that happens in just one night. Doing the same exercises several times a week helps build strength, remain supple and think about posture. If you hold this form for enough time, your body will adapt and good posture will come easier to you.

With regular effort focused on posture, you’ll experience less pain, a higher level of confidence and smoother movements in life.

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