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Improving your posture takes a little work and patience, but it’s well worth it–good posture can help you look and feel better. If you want to stop slouching or get relief from back pain, start to work on your posture in all parts of your life, whether you’re sitting at your computer or standing. We’ll give you easy strategies to check and correct your posture, as well as exercises to help strengthen your muscles.
Steps
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Make sure your back is at a right angle to your thighs. Keep your thighs at a right angle to your calves. Keep your shoulders straight and squared, your head upright, and your neck, back, and heels aligned. [1] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Align your back with the back of the office chair. This will help you avoid slouching or leaning forward, which you may find yourself doing after sitting too long at your desk.
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Check your posture by sitting on your hands. Put your hands under your sit bones while you are sitting on the floor. Make sure that your palms are facing down. Adjust your position until you can feel the weight centered on each of your palms. This is your optimal seated position.Advertisement
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Adjust your legs and keep your feet flat while sitting. Your feet should be flat on the floor, facing forward. [2] X Expert Source Adam Shuty
Certified Strength & Conditioning Specialist Expert Interview. 26 August 2020. Don't cross your legs or ankles. Make your thighs parallel to the floor. [3] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source- If your feet don't touch the floor, use a footrest.
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Find a supportive chair to help you maintain good posture. Use a chair that's ergonomically designed for proper support, meaning it supports all of your back, even the curve at the bottom. Also, make sure it's designed for your height and weight. [4] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- If you can't get a new ergonomic chair option, try using a small pillow for lumbar support in the small of your back.
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Adjust your computer monitor to help with your posture. If you work on computers at an office, angle the monitor slightly upward so that it forces you to sit up. However, don't set it so high that you push your chin out to see it. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- You may need to move your chair up or down if you can't angle the monitor properly.
- Adjust your chair and your position so that your arms are flexed, not straight out. Aim for roughly a 75- to 90-degree angle at the elbows. If they are too straight, you're too far back, and if they are more than 90 degrees, you're either sitting too close or you're slouching.
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Make adjustments to your seat to maintain good posture while driving. Adjust your seat to maintain a proper distance from the pedals and steering wheel. If you're leaning forward, pointing your toes, or reaching for the wheel, you're too far away. If you are bunched up with your chin on top of the steering wheel, you're too close.
- Use lumbar support for the curve of your back when possible. Adjust the head rest so the middle of your head rests against it. Your head shouldn't be more than 4 inches (10 cm) away from the headrest while driving. Keep your back against the seat and your head against the head rest.
- Your knees should be at the same level as your hips or slightly above.
- Good posture is also important for safety in the car. Your car's protective systems protect you best when you are sitting properly in the seat.
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Take standing breaks when you're sitting for long periods. Even if you're using perfect posture while sitting, you need to stand up and stretch or walk every hour or so. Just walking around the room or getting out of your car for a few minutes can help. [6] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- If you tend to get engrossed in your work, set an alarm to remind yourself to take a break.
- In addition, these breaks are also good for your health as your body needs movement throughout the day.
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Find your center by standing up straight and tall. Keep your chin level with the ground, your shoulders back, and your stomach in. Let your arms fall naturally at your sides. [7] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Place your feet about shoulder-width apart, the same stance you would use for working out.
- Imagine a string holding you up. As you stand tall, imagine a string is coming from the ceiling, pulling you upwards. Keep your lower back inline, and don't move to your tiptoes. [8] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Visualization techniques like this one can guide your sense of the proper position you should be in.
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Use a wall to teach yourself correct posture. Stand with your back against a door or wall. Just touch the wall with the back of your head, your shoulders, and your butt. Your heels should be 2 to 4 inches (5.1 to 10.2 cm) away from the wall. Slide your hand behind your back to check for space.
- You should be able to slide your hand behind your back but only by a little bit. If you have more space than that, pull your belly button back towards your spine to help flatten your back a little.
- If you can't slide your hand behind your back, arch your back so that you can.
- Try to hold this position as you move away from the wall, rechecking as needed.
- Away from the wall, if you simply put your head back, tuck your chin in, and pull your abdominals in, then you will find that your spine, shoulders, and chest automatically go into the positions that they're supposed to be in for good posture. Think about it: If you put your head back and tuck your chin in, then your chest will automatically be out front. And the good change in spine position will automatically push your shoulders back, to the correct position, and encourage the proper curve to the middle of your back (near the bottom of the rib cage). Then, it becomes quick and easy to think: "Head back, chin tucked, abs in." Go back to the wall again and notice that the wall actually guides you to achieve this very posture of "Head back, chin tucked, abs in"
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Have someone tape an X on your back to help correct your posture. Make an "X" from your shoulders to your hips. Add a straight line of tape across your shoulders closing the top of the X. Wear this during the day to help retrain your back.
- This technique works really well if you hold your shoulders back before taping.
- Use a tape meant for skin, such as a medical tape.
- Instead of tape, you can buy a posture corrector online.
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Keep your weight on the balls of your feet. When you rest on your heels, your natural tendency will be to slouch. Instead, stand up straight, shifting your weight forward a bit. [9] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Now rock back so that your weight is on your heels. Notice the way your entire body shifts into a "slouchy" posture with this single motion.
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Walk as if you have a book balanced on your head. Imagining a book on your head will help you keep your head up and your back straight. If you're having trouble imagining it, try a real book for a few minutes. [10] X Research source
- Have a good standing posture while moving. Walking with good posture is simply an extension of standing with good posture. Keep your head up, shoulders back, chest out, and eyes looking straight ahead while you walk.
- Avoid pushing your head forward.
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Pick supportive footwear for standing and walking. Choose shoes that have ample padding to help you hold yourself upright. In addition, make sure they have good arch support. Good posture starts with your feet. [11] X Research source
- Avoid shoes with high heels, as they can change your body's alignment.
- If you're standing for long periods, add padding to the floor for additional comfort.
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Provide support for your back with pillows while sleeping. No matter whether you sleep on your back, stomach, or side, adding pillows can help provide support. Basically, you want to add a pillow anywhere there's a space between your body and the mattress. [12] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U.S. focused on clinical care and research Go to source
- For instance, if you sleep on your stomach, which is the worst position for your back and posture, place a flat pillow under your stomach to provide support. Choose a flat pillow or no pillow for your head.
- If you sleep on your back, place a small pillow behind your knees, and choose a supportive pillow for your head.
- If you sleep on your side, place a pillow between your knees and pull them up towards your chest. Pick a pillow for your head that keeps your spine straight, or use a full body pillow.
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Turn your body as 1 unit when laying down. Avoid turning at your waist while you are in bed. Instead, keep your back straight and your stomach muscles tight, and turn your whole body when you want to reposition yourself.
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Sleep with good posture by choosing a comfortable mattress. While you may have heard that one mattress or another is best for a healthy back, the truth is whatever works for you is best. Choose one that lets you rest comfortably and wake up pain free. [13] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U.S. focused on clinical care and research Go to source
- Remember to replace your mattress every decade or so.
- If your mattress isn't providing the support you need, add a board between the box springs and mattress, which should keep it from sagging.
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Improve your core muscles with deep abdominal stretching. Lie on your back, with your legs bent to about 90 degrees at the knee and your feet on the floor. Pull your bellybutton up towards your chest and hold it for 10 seconds. [14] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Your core muscles are essential to support your posture, so the more you can work them, the better your posture will be.
- Repeat 8 times, and practice it daily.
- Breathe normally during this exercise, as you are training your core to be able to maintain this position during normal activities in daily life.
EXPERT TIPPhysical TherapistEric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.Strengthen your posture naturally. Posture braces can help remind you to stand up straight, but relying on them too much can weaken the muscles that support good posture. It’s better to actively work on your posture, doingg exercises that strengthen your back and shoulders so you can maintain your posture on your own.
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Do a shoulder blade squeeze. While sitting in a chair, sit up straight and squeeze your shoulder blades together. Hold for a count of 5, and then release. Repeat this 3 or 4 times daily. [15] X Expert Source Eric Christensen, DPT
Physical Therapist Expert Interview. 29 June 2021. [16] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source- You can also use exercise bands to increase the resistance for a stretch like this. [17]
X
Expert Source
Eric Christensen, DPT
Physical Therapist Expert Interview. 29 June 2021.
- You can also use exercise bands to increase the resistance for a stretch like this. [17]
X
Expert Source
Eric Christensen, DPT
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Train your muscles for better posture with strength training. Exercises that strengthen the muscles across your upper back and shoulders help you maintain good posture. Try the following strength exercise, with or without hand weights:
- Start by squaring your posture. Extend both arms straight out in front of you with your palms up. Bend your forearms toward your shoulders, trying to touch your shoulder blades with your fingertips.
- Do 10 repetitions with both arms, then alternate 10 reps for each arm by itself.
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Pretend you're a penguin to stretch your shoulders. While you wait for a web page to load or the bread to toast, place your elbows at your side, and touch your shoulders with your hands, creating your "penguin wings." Keeping your hands on your shoulders and your ears aligned, raise both elbows (count 1, 2) and lower them back down (count 1, 2).
- Do as many reps as your wait allows. You'll be surprised how many stretches fit into 30 seconds.
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Use stretching for a sore neck or back. Tilt or stretch your head in all 4 directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling your head in a circle, as it may cause further strain.
- For another exercise, get on your hands and knees. Curl your back upwards, like a cat, and then do the opposite, dropping your stomach down and curling your back downwards.
- Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy from sleep. Doing periodically throughout the day will help to raise your energy level.
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Try a doorway pec stretch for your chest. Put your arm against a door frame with your elbow about 2–3 in (5.1–7.6 cm) higher than your shoulders. Step forward with the leg that's on the same side as the arm you've propped up, and lean your weight on your arm. You should feel a pull from the front of your chest through your shoulder.
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Try a foam roller to open up your chest and shoulders. Lay on the floor with a foam roller underneath your back, running lengthwise from the back of your head down to your tailbone. Let your arms drop to the side and take a deep breath as you relax. This will help stretch all of the muscles in your chest, back, and shoulders.
- This is a good exercise if you tend to spend a lot of time sitting hunched over a computer for work. [18]
X
Expert Source
Eric Christensen, DPT
Physical Therapist Expert Interview. 29 June 2021.
- This is a good exercise if you tend to spend a lot of time sitting hunched over a computer for work. [18]
X
Expert Source
Eric Christensen, DPT
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Practice yoga to increase flexibility and help with posture. Yoga is excellent for posture and for your health in general. It can also improve your balance. Yoga works your core muscles, making them stronger and helping you to keep a proper body alignment.
- Yoga will also help by teaching you how to hold an erect posture while sitting, standing, and walking. Look for classes in your area, or scout YouTube for instructional videos.
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Expert Q&A
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QuestionWhich strengthening exercises improve posture?Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.Exercises like resistance rows or resisted lat pulldowns work well if you have exercise band or weights lying around. For a simpler option, try squeezing your shoulder blades back.
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QuestionHow do you fix posture with a foam roller?Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.Take out a foam roller and run it lengthwise down your spine, keeping your tailbone and the back of your neck supported. Then, let your arms drop to the side as though you're making a snow angel—this helps open up your chest and mid-back, which reverses any slouching posture.
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QuestionWhat stretch can I do to correct my posture?Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.Try the doorway pec stretch. Stand in front of a doorway with 1 arm resting flat on the doorframe, positioning your elbow 2-3 in (5.1-7.6 cm) above your shoulder. Then, step forward with the leg opposite from your arm. As your weight shifts forward, you'll feel a pull through the front of the chest, which helps reverse any slouched posture.
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Tips
- Sometimes having a slogan will remind you to correct your posture when you’re slouching. When you catch yourself slouching,say in your mind (or out loud) “Don’t be a couch,quit the slouch” or something like that. If you want,you could memorise a line from a song that has some connection with slouching or bad posture (e.g Have some composure,where is your posture?).Thanks
- Raise screens or books up to eye level instead of looking down to read.Thanks
- Consider getting an ergonomic assessment at work if your job requires you to sit in front of the computer for long periods of time.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- It is much harder to have good posture if you're overweight. Losing weight can help improve your posture, reduce back and knee pains, improve productivity, lengthen your life, and overall, you'll be much happier.
- Try to spend time doing things other than being on your phone all day. Being on your phone makes you lean over, which makes you get in the habit of having bad posture.
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Warnings
- When you begin to correct your posture, you will most likely experience some soreness as your body tries to adjust to something new.Thanks
- When you're lifting something off the ground any heavier than your cat, always bend at the knees, not the waist. Your back muscles are not designed for taking the weight, but your leg and stomach muscles are.Thanks
- Consult with a doctor if you are experiencing severe back pain.Thanks
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References
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ Adam Shuty. Certified Strength & Conditioning Specialist. Expert Interview. 26 August 2020.
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ https://www.health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ https://www.spine-health.com/wellness/ergonomics/five-more-tips-reducing-back-pain-office
- ↑ https://www.spine-health.com/wellness/ergonomics/five-more-tips-reducing-back-pain-office
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
- ↑ https://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx#back-extensions
- ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview. 29 June 2021.
- ↑ https://www.health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain
- ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview. 29 June 2021.
- ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview. 29 June 2021.
About This Article
Article Summary
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To improve your posture, practice sitting so your back makes a right angle with your thighs. Make sure your feet are flat on the floor and facing forward when you're sitting down. You can also try placing a small pillow behind the arch of your back when you're sitting down so you don't slouch forward. Once an hour, make sure to stand up from your seat and stretch so that you're keeping your spine healthy. For tips on how to improve your posture with exercise, read on!
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Reader Success Stories
- "I have significant scoliosis, so I'm familiar with much of the info here. I've also had surgery that does not permit core exercise because of the potential harm in hernia progression. But the isolation of the exercises for the arms and upper back are perfect for improving those muscles, which help in reducing some pain overall for the back muscles which are working against each other bilaterally. Overall, good stuff!" ..." more
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"I have significant scoliosis, so I'm familiar with much of the info here. I've also had surgery that does not permit core exercise because of the potential harm in hernia progression. But the isolation of the exercises for the arms and upper back are perfect for improving those muscles, which help in reducing some pain overall for the back muscles which are working against each other bilaterally. Overall, good stuff!"
..."
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"Having been slumped over a desk for the best part of 17 years my posture has taken a battering. A friend recently described me as a hunchback and that was it, time to address the ugliness. This article has been fabulous in offering pragmatic advice that is easy to understand with useful reasoning. The exercises are easy to do and I could really feel them working. My aim is to reteach my back, abdomen and shoulder muscles to reposition themselves in all day-to-day actives. Goodbye hunchback."
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"Try farmer carries. I have a slight kyphosis which affected my posture until I started lifting weights, farmer carry is a specific exercise that helped me. Just pick up the heaviest dumbells you can grip at your sides for 30~120 seconds. Your body will be forced to compensate the weight with good aligned posture. Good luck."
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"I have lived with arthritis for years and needed to remind myself if I was contributing to the pain and discomfort through poor posture. I learned that I had allowed my condition to change my posture, and so now am determined to correct it as much as is possible."
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"I was feeling very uncomfortable at my desk at work and was reading the articles from here on best practices for improving my posture. I knew better from my dance background, but I needed more suggestions for when I'm not as physically active. Thank you so much!"
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