7 Simple Ways To Improve Your Posture

Updated on June 18, 2021

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woman having posture problems

Proper posture can have a significant impact on your health and our self-esteem. Learning how to keep your posture right therefore makes a substantial impact on your wellbeing.

Now, it is easy to make mistakes with your posture, which can lead to pain and discomfort (boy do I know that…). Let’s take a look at some of the common posture mistakes and how to correct them!

 

7 Simple Ways To Improve Your Posture

 

1. Stop slouching in a chair

 

While slouching doesn’t immediately cause discomfort, constant bad posture while sitting can leave muscles and soft tissue sensitive. The strain put on your muscles can then turn to pain. Therefore, it is essential to get into the habit of sitting in the correct position.

At first, this seating position will feel uncomfortable because your muscles are out of practice to hold you in this correct position. However, you can help to improve your posture while seated by doing exercises that strengthen your core and bottom muscles. It is also good to do back extension exercises such as the bridge or the plank.

You might also benefit from getting a suitable desk and chair, especially if you work at your computer all day, like I do. I can’t imagine myself sitting in an incorrect work area, I would be in pain all the time!

 

2. Stop your bottom sticking out

 

If you find that your bottom tends to stick out, you might have a pronounced curve in your lower back. This exaggerated, inward curve of the lower back could result from hyperlordosis, creating a so-called Donald Duck posture.

bad posture with lower bottom arch

To overcome this problem, you need to use exercises, such as hip flexor & thigh stretches. You should also consider the plank, side-leg raises, and standing thigh stretch.

As you walk, you can correct this by imagining a string attached to your head and pulling it upwards. You should also balance the weight on both feet and keep your shoulders back. Sounds tricky, but once you get used to that, it gets easier, I promise.

 

3. Stop standing with a flat back

 

We should have a natural curve at the base of our spine. If it is flat instead of curved, it is likely causing you to stoop.

bad posture with flat back

It is a result of muscle imbalances and from spending long periods of time sitting down. The consequence of the rounded shoulders from this posture is neck and head pain.

As with most posture issues, you will do well if you strengthen your core. Yes, a lot of back problems can be solves with that! You can also work on the buttocks, neck, and rear shoulder muscles. Back extension stretches are also highly recommended.

 

4. Stop leaning on one leg!

 

Leaning on one leg is a comfortable position… However, you are putting an excessive pressure on one side of your lower back and hips. Over time, this results in imbalance in muscle strength, creating a strain on the lower back and buttocks. It is also a common consequence of carrying heavy backpacks on one shoulder and parents carrying a small child on a hip.

It takes practice to put an even weight through both feet, but if you keep practicing, it should become a habit. You can also exercise your buttocks and core, which can help to rebalance uneven hips.

 

5. Hunched back?

 

With texting and typing at your computer for a long time, it is not unusual to suffer from a hunched back.

bad posture with hunched upper back

When we are working at a computer, our heads tend to lean forward and lead to bad posture. The route out of text neck is through the upper back, neck, and rear shoulder exercises. You should also try some chest exercises and neck posture drills, gently lengthening your neck upwards as you tuck your chin in (as if you’re noding).

 

6. Stop the chin from poking out

 

The opposite of text neck is the poking chin. When we sit too low, and the screen is higher, we tend to hunch forward and push our chin out. As with text neck, you need to practice lengthening your neck but also bring your shoulder blades down and back. You might also want to pull in your lower belly muscles to maintain a natural curve in your lower back. I know, not easy, but don’t think that it’s easy for your spine to carry all that unbalanced weight…

Really though, getting rid of poking chin is a matter of how you set up your furniture. You either need to lower the screen, or increase the height of the chair to find the optimal balance.

 

7. Reverse those rounded shoulders

 

Women with a larger chest are more likely than most to experience rounded shoulders. However, it is also common in people who spend too much time building muscles in the chest and forget about the upper back. Therefore, the route to countering those rounded shoulders is strengthening back muscles using exercises such as plank, bridges, seated rows, or pull-ups.

 

Overall improvements

 

As you can see, a lot of posture problems come from muscle imbalance or incorrect position when doing daily activities.

common causes of posture disorders infographic

When you put too much weight through one part of the body, it weakens other areas. Not moving at all can also cause posture problems. Exercise and a conscious effort to hold yourself in balance will reduce pain and help you show up with confidence! Just don’t forget to do them… Okay?

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