What a Spine Specialist Wants You to Know About Fixing Your Posture

Your spine works hard for you so if you’ve been slouching through Zoom calls or scrolling TikTok with a forward-tilted neck, it may be time to straighten up. Poor posture doesn’t just affect how you look; over time, it can lead to back pain, neck stiffness, digestive issues, and more.

Fortunately, with a few simple changes, you can retrain your body and undo the damage. We asked a spine surgeon and physical therapist how to improve posture effectively and the best habits to build for long-term spinal health.

Why Posture Matters More Than You Think

When your posture slips, your body notices. “Slouching puts unnecessary strain on the spine and surrounding muscles,” says Gbolohan Okubadejo, MD, a board-certified spine surgeon. Over time, that can lead to:

• Back and neck pain

• Pinched nerves

• Tension headaches

• Compressed digestion

• Fatigue and poor balance

“Maintaining proper alignment helps protect joints, muscles, and tendons from overuse injuries and stiffness,” adds Alex Bonhomme, DPT, an orthopedic physical therapist.

And here’s the good news: Your body is resilient. Making small, mindful adjustments daily can reverse poor posture patterns and restore strength where it’s needed most.

6 Expert-Approved Ways to Improve Your Posture

1. Strengthen posture muscles with simple exercises
Wall angels and shoulder blade squeezes help build the muscles that keep you upright. “These movements help reinforce correct positioning and alleviate discomfort,” says Dr. Okubadejo. Try pulling your shoulder blades together and tucking your chin slightly while seated for an easy posture reset.

2. Stretch tight areas like the chest and hips
Posture issues often stem from muscular imbalances. “Stretching the chest and hip flexors can free up your alignment,” says Dr. Okubadejo. Chest openers, cat-cow poses, and hip flexor stretches can counteract the effects of sitting for long periods.

3. Change positions regularly
Sitting in one spot for hours is a fast track to postural breakdown. Dr. Bonhomme suggests alternating between sitting and standing, using a standing desk, or simply taking regular movement breaks to keep your muscles engaged.

4. Try a wearable posture trainer
A posture corrector, like the Upright GO 2, gently vibrates when you start to slouch. “It’s a helpful reminder not a permanent fix but it can help you become more aware of your posture throughout the day,” Dr. Okubadejo says.

5. Use the right pillow for sleep support
Posture doesn’t take a break at bedtime. “The right pillow helps maintain neutral neck alignment overnight,” says Dr. Bonhomme. Look for a contoured pillow that supports your neck without bending it forward or to the side.

6. Set posture reminders
Because let’s be real most of us forget to sit up straight after a few minutes. Dr. Okubadejo recommends using tools like PostureMinder or setting phone reminders to check in with your alignment throughout the day.

Build Habits for a Healthier Spine

Beyond posture cues, certain lifestyle changes can support your spine health and help prevent discomfort:

• Exercise regularly: Strengthening your core through Pilates, yoga, or strength training reduces pressure on the spine and supports better posture.

• Eat spine-supportive foods: Omega-3s (from salmon, walnuts, and flaxseeds) help reduce inflammation. Calcium, magnesium, and vitamin D keep bones strong and reduce osteoporosis risk.

• Stay hydrated: Your spinal discs need water to stay cushioned and flexible. Dehydration can lead to stiffness and pain.

• Invest in ergonomic furniture: A chair with lumbar support and a proper desk setup can make long hours of work easier on your body.

When to See a Specialist

If you’re dealing with ongoing pain, stiffness, numbness, or new headaches that don’t improve with posture changes, it’s time to consult a healthcare provider. “These could be signs of nerve compression or more serious spinal issues,” says Dr. Bonhomme.

Early treatment can help prevent long-term problems, so don’t ignore what your body’s trying to tell you. Posture isn’t just about how you stand it’s about how you feel, move, and function.

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