How to Fix and Improve Bad Posture

Whether it’s from long hours at a desk, scrolling on your phone, or simply not paying attention to how you carry yourself, bad posture is incredibly common and often correctable. Poor posture can cause tension, back pain, reduced flexibility, and even breathing issues. The good news? With a few practical changes and exercises, you can begin retraining your body toward a healthier, more upright stance.

Here are 11 posture tips you can start using today, plus simple exercises that can make a real difference over time.

1. Stand Up Straight (But Don’t Overdo It)

Proper standing posture isn’t about forcing your body into a rigid position it’s about balance and alignment. Try this checklist:

• Keep feet hip-width apart

• Distribute weight evenly across both legs

• Avoid locking your knees

• Gently engage your core (think: belly button to spine)

• Tuck your chin slightly and align your head over your shoulders

• Gently pull shoulder blades together and down

2. Alternate Between Sitting and Standing at Work

If you have a sit-stand desk, use it! Switching positions every 20 to 60 minutes helps reduce strain on your back and hips.

Tips:

• Start with short standing intervals and increase gradually

• Wear supportive shoes

• Use an anti-fatigue mat if standing for long periods

3. Practice Better Sitting Habits

Slouching at your desk or on the couch can lead to stiffness and poor circulation. Try this ergonomic setup:

• Screen at eye level (within 30°)

• Elbows at a 90° angle

• Wrists neutral (not bent up or down)

• Use a lumbar cushion for back support

• Feet flat on the floor or on a footrest

• Hips, knees, and ankles bent at 90°

4. Don’t Overcorrect Your Posture

Suddenly holding a "perfect" posture for hours can lead to soreness. Instead:

• Start with 10–15 minutes a few times per day

• Increase as your body adapts

• Consider a posture corrector short-term to gently train your muscles

5. Wear Supportive Footwear

Your posture starts at your feet. High heels or worn-out shoes can throw off your body’s alignment.

Look for shoes with:

• Good arch support

• Firm heel fit

• Wide, non-restrictive toe box

• Cushioned soles

Pro tip: Buy shoes in the afternoon when feet are slightly swollen for a better fit.

6. Stop Crossing Your Legs When Sitting

Crossing your legs can misalign your pelvis and spine, potentially causing:

• Lower back pain

• Hip tightness

• Numbness or tingling from nerve compression

Instead, sit with both feet flat on the floor to keep your hips even and spine neutral.

7. Get Up and Move Frequently

Movement is one of the best ways to counteract posture-related issues.

Aim for:

• At least 5 minutes of activity (e.g., walking, stretching, stair climbing) every 40–50 minutes of sitting

8. Be Mindful of “Comfortable” Slouching

That ultra-soft couch or recliner might feel great short-term, but it often encourages poor posture.

Tips to stay supported:

• Avoid leaning to one side

• Use a rolled towel behind your lower back

• Keep feet supported

9. Sleep With Spine Support in Mind

Your posture doesn’t take a break when you sleep. Keep your spine aligned with:

• Back sleepers: Try a contour pillow and a supportive mattress

• Side sleepers: Use a firm pillow between your knees

• Stomach sleepers: Place a small pillow under your pelvis and use a flat pillow or none at all for your head

10. Stretch Daily to Improve Flexibility

Tight muscles pull your body out of alignment. Gentle daily stretches can loosen up key areas and make good posture easier to maintain.

11. Use Breathing to Support Better Posture

Poor posture can limit your lungs’ ability to expand. Practicing diaphragmatic breathing can:

• Strengthen your core

• Improve oxygen flow

• Relax tense muscles

Try this:
Lie on your back with one hand on your chest and one on your stomach. Inhale slowly through your nose, letting your stomach rise (not your chest), then exhale through your mouth.

Exercises to Improve Posture

Add these simple moves to your routine to strengthen key muscles and improve flexibility:

Chin Tucks

• Sit up straight, look ahead

• Gently pull chin back to align ears with shoulders

• Hold for 3 seconds

• Repeat 10 times

Doorway Stretch

• Stand in a doorway with hands on each side

• Lean forward gently

• Hold for 10 seconds

• Repeat 3 times

Shoulder Blade Squeezes

• Sit tall

• Squeeze shoulder blades together (don’t shrug)

• Hold for 3 seconds

• Repeat 10 times

Superman Hold

• Lie on your stomach, arms extended

• Lift arms and legs off the floor

• Hold for 3 seconds

• Repeat 10 times

Seated Hamstring Stretch

• Sit on the edge of a chair

• Extend one leg, heel on the ground

• Hinge forward at the hips

• Hold for 10 seconds

• Repeat 3 times per leg

When to See a Professional

If you feel pain when trying to improve your posture or if you’ve been diagnosed with joint, spine, or muscle conditions consult a physical therapist. They can tailor an exercise plan to your body’s specific needs.

Good posture is about more than appearance. It’s a foundational element of musculoskeletal health, affecting everything from energy levels to digestion. With consistency and small daily habits, you can build better posture and feel stronger, taller, and more confident.

If you found this helpful, please share or subscribe to our newsletter for more fitness and health tips.