According to various studies, a significant portion of the population experiences posture-related problems, ranging from mild discomfort to chronic pain. For example, the American Chiropractic Association reports that 31 million Americans experience low-back pain at any given time, and poor posture is often a contributing factor. Relatedly, the Australian Institute of Health and Welfare reported in 2015 that 1 in 7 or 3 million Australians experience back problems and recommended developing good posture as one of the steps towards prevention. More recently, according to the Australian Bureau of Statistics, as of 2022, back problems accounts for 15.7% and is the second most prevalent chronic condition in Australia with 71.6% of those affected also suffering from multimorbidity or more than one chronic condition.
These statistics regarding posture-related issues are not only concerning. They are a call for action.
This month of May, the Posture Month, is a timely reminder to pay attention to one of the most overlooked aspects of health and wellness: posture.
In the quest for better posture and spinal health, we’ve gathered insights from chiropractors, fitness experts, and other thought leaders on effective strategies for long-term improvement.
Here’s what they have to say.
Practice the Brugger Relief Position
“One highly effective strategy for correcting poor posture and maintaining optimal spinal alignment is the practice of “The Brugger Relief Position.” This exercise involves sitting at the edge of a chair, feet flat on the floor, and slightly wider than shoulder-width apart.
Then, extend your arms behind you with palms facing forward and gently arch your lower back, opening up the chest. Hold this position for 30 seconds to a minute, several times a day. It directly counteracts the effects of prolonged sitting by strengthening the muscles responsible for good posture and decompressing the spine.
Easily integrated into daily routines, taking short breaks to perform this exercise can lead to significant improvements in spinal health and posture over time.”
Dr. Peter Hinz, Founder, Chiropractor, and Certified Acupuncturist, Cool Springs Chiropractic
Incorporate Yoga into Daily Routine
“There are numerous yoga poses that can very effectively improve posture and spinal alignment, such as Mountain Pose. This foundational pose is great for properly aligning your spine and strengthening your core, both of which support good posture. To make Mountain Pose or other yoga poses part of your daily routine, I recommend finding the time and conditions to practice that work best for you. Maybe you like practicing yoga first thing when you wake up to energize you and ensure there’s time in your day.
Perhaps you’ll prefer practicing such poses during breaks at work when your back is feeling stiff and you need to encourage better posture. You might find that it’s hard for you to practice yoga at work where you’re distracted, instead preferring to practice at home after work where you’re more comfortable and relaxed. Consistency is key for achieving long-term results.”
Brandt Passalacqua, Founder, Director, and Lead Teacher, Breathing Deeply Yoga Therapy
Target Core with Isolating Exercises
“One highly effective strategy for correcting poor posture and maintaining optimal spinal alignment is the practice of strengthening the muscles that support the spine, particularly the core muscles. Exercises such as planks, bird-dogs, dead bugs, and bridges can help strengthen the muscles of the abdomen, back, and hips, which play a crucial role in supporting the spine and maintaining proper posture.
To incorporate these exercises into a daily routine for long-term improvement, individuals can follow these steps:
Start with Proper Form: Learn the correct form for each exercise to ensure that you’re targeting the right muscles and minimizing the risk of injury.
Schedule Regular Sessions: Aim to perform these exercises at least three to four times per week, gradually increasing the intensity and duration as your strength improves.
Integrate into Daily Routine: Incorporate these exercises into your daily routine by doing them at convenient times, such as first thing in the morning, during breaks at work, or as part of your evening wind-down.
Use Reminders: Set reminders or cues to prompt yourself to do these exercises regularly, such as setting alarms on your phone or leaving visual cues in your living space.
Progress Gradually: As you become stronger and more comfortable with the exercises, gradually increase the difficulty by adding resistance, increasing the duration of holds, or trying more challenging variations.
Combine with Stretching: Pair these strengthening exercises with stretching routines targeting tight muscles, such as the chest, shoulders, and hip flexors, to further improve flexibility and posture.
Seek Professional Guidance: If you’re unsure about which exercises are best for your specific posture issues or if you have any underlying health concerns, consider consulting a physical therapist or qualified fitness professional for personalized guidance and instruction.
Consistency and patience are key when it comes to improving posture and spinal alignment. By incorporating these strengthening exercises into your daily routine and gradually progressing over time, you can make significant strides towards better posture and overall spinal health.”
Serg Bayracny, Fitness trainer, Workout Guru
Perform Wall Angels Regularly
“One of the most effective strategies I’ve used in my orthopedic practice to correct poor posture and maintain optimal spinal alignment revolves around a simple yet powerful exercise: the wall angel. Given my background in treating a variety of orthopedic conditions and focusing on the shoulders and knees, I’ve seen how this exercise greatly benefits those suffering from poor posture due to everyday habits like slouching over computers or smartphones.
The wall angel exercise is performed by standing with your back flat against a wall, feet about four inches from the base. With your arms in a ‘W’ position (elbows bent at 90 degrees and squeezed into the wall), slowly move them up to form a ‘Y’ and then back down. This movement is tremendously effective because it engages the shoulder blades and upper back muscles, which are crucial for proper posture.
For long-term improvement, I recommend incorporating wall angels into your daily routine—aim for three sets of ten repetitions. This could be done in morning stretches, during a break in your workday, or as part of a cool-down routine after other exercises. Consistency is key to transforming your posture and enhancing spinal alignment over time, reflecting the significant improvements my patients have experienced when they make this exercise a regular part of their lives.”
Robert McLaughlin II, MD, President, Boston Concierge Orthopedics
Embrace Deadlifts for Posture Correction
“As someone who used to be skeptical about improving posture and thought that it could not be fixed by simply doing a few exercises, I now feel that I was horribly wrong. After frequently going to the gym and working with a trainer, my posture is now better than it used to be.
First of all, working with computers is a common cause of poor posture for many individuals, including myself. And the best way is actually not spending much time in front of computers and phones. Unfortunately, this is not a practical solution for most people.
Going to the gym regularly is a great start. What is better is to work with a trainer. Of course, you do not have to work with a trainer, but it would be better if you tried this. Additionally, deadlifts are more than just great exercises for building strength and muscle mass; they are also one of the most effective strategies for correcting poor posture. I would never have believed this if someone had told me this a few years ago, but now, after improving my own posture, I am a firm believer in the power of deadlifts.
Simply go to the gym, do not be a stranger to the deadlift, and watch your posture improve.”
Burak Özdemir, Founder, Online Alarm Kur
Add Chest and Shoulder Stretches
“A frequently neglected part in the correction of posture has to do with what’s tight within your chest and shoulders. Our technology-driven, desk-bound lives tend to fix us into a hunched position. This tightness in your front body can pull your spine out of its ideal alignment, making a slumped posture almost inevitable.
And you would do well to counteract this by simply adding some easy chest and shoulder stretches to your regular routine. One of the greatest of all time is a simple, classic doorway stretch. For this exercise, place your forearms against the frame, flush with it, and then step carefully forward until you feel a comfortable stretch in your chest and shoulders.
Hold for 30 seconds, and repeat several times a day. Another very basic stretch you would want to do is an arm overhead reach with interlocked fingers and flipped palms upward. Focus on your spine lengthening as you gently press towards the ceiling for 30 seconds, repeating throughout the day a few times.
Make it part of your daily routine—incorporate this into your mornings, into your breaks at work, or into your evening wind-down. Remember, improving posture is also about strengthening the right muscles. Stretching and massaging those muscles are essential for releasing the tightness provoked by the way we live in the modern world, so that your body can return to its natural and healthy position.”
Kim Christink, Founder and Owner, Bayridge Counselling Centres
Build Stretching into Everyday Activities
“One of the most effective strategies for correcting poor posture and maintaining optimal spinal alignment is building regular stretching into your daily routine. Stretching helps alleviate muscle tightness and imbalance, preventing the pain and strain injuries that often accompany poor posture.
To integrate this practice effectively, you can make stretching a part of your everyday activities. For instance, consider doing gentle stretches during breaks at work or as part of your morning routine. Ensure you stabilize the part of the body you’re stretching, relax your muscles during the stretch, maintain proper alignment, and breathe naturally. Holding each stretch for 15 to 30 seconds and repeating it two to three times ensures effectiveness without risking injury.
By making stretching a habitual activity linked with daily tasks, such as stretching while waiting for the coffee to brew or during TV commercials, you can maintain and enhance your spinal health over the long term. This consistent approach not only corrects posture but also enhances overall flexibility and reduces the risk of future discomfort.”
Danilo Miranda, Managing Director, Presenteverso
Maintain Posture During Core Exercises
“One forgotten aspect of good posture is having a strong core. Your core muscles—abdominals, back, and hips—should function as a natural brace for your spine.
Building the strength in these muscles will help maintain proper alignment, reduce stress on your back, and make slouching much harder. Regrettably, the modern-day type of living often leads to weakened core muscles due to some factors, which are inclusive of other types of posture issues and even back pain.
Strengthening your core should be part of your daily routine, even if it is small. As the core strengthens, the person naturally stands taller. You might even find that the annoying back pains are subsiding, slowly but surely, as those all-important muscles kick in to support your body.”
Hamzah Khadim, President and CEO, Logik Digital
“Seek Professional Guidance: If you’re unsure about which exercises are best for your specific posture issues or if you have any underlying health concerns, consider consulting a physical therapist or qualified fitness professional for personalized guidance and instruction.”
– Serg Bayracny, Fitness trainer, Workout Guru
Share Your Thoughts
Join us in celebrating Posture Month this May by taking a stand for your health! Together, let’s raise awareness about the importance of good posture and its impact on our overall well-being. Here’s how you can get involved:
- What are your biggest challenges when it comes to maintaining good posture throughout the day?
- Share your favorite tips or techniques for improving posture in everyday activities.
- How do you plan to incorporate posture awareness into your daily routine beyond Posture Month?
Feel free to comment below with your thoughts and ideas! Let’s start a conversation about the power of posture for better health and vitality.
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My biggest challenge beyond long periods in front of the computer is the odd positions I can take when reading for long periods of time. But yoga really does help. I do it in the evening; this way, I know what my body needs according to the day; maybe it’s a more restorative practice like yin yoga or maybe something with more movement.
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It’s great to hear that yoga helps you! Adapting your practice to your body’s needs each day sounds like a wonderful approach. Keep it up!
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Great tips well shared 👍
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Thank you, Priti. All the best.
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💐
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This is beautiful
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Great suggestions, I’ll give some of them a try. While waiting for knee replacement surgery for the last 3 years my posture has suffered. Thank you for the information.
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That sounds like a challenging situation, but I’m glad you found the suggestions helpful! Remember, these are expert opinions, so it’s always a good idea to consult with a healthcare professional for personalized advice. Wishing you all the best with your knee replacement surgery and your journey towards improved posture!
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