7 Ways To Fix Your Posture

Knowing how to fix posture is essential to help prevent pain and injuries, especially as you age. Ways to improve posture include practicing yoga and Pilates, sitting straight, and strengthening your core.

It's also essential to stretch and strengthen your muscles to improve your posture and range of motion. As you age, you lose bone density and mass, increasing the risk of falls and fractures. Balance, flexibility, and strength help keep your bones strong.

Practicing the following habits can help improve your posture. For example, try to get up for a few minutes every half hour and stretch, stand, and walk around. Read on to learn more about how to fix your posture.

Person doing upward dog stretch in yoga on a mat in their living room.

PrathanChorruangsak / Getty Images

1. Do a Plank

Physical activity can generally improve your posture, but core exercises are best. Your core includes muscles around your abdomen, back, and pelvis.

Plank is one of the best exercises for core strength. Here's how you do it:

  1. Lie face down, extend your legs, and bend your elbows directly under your shoulders.
  2. Place your palms flat on the floor, your feet hip-width apart, and your elbows shoulder-width apart.
  3. Engage your abs and then tuck your toes to lift your body. Keep your forearms on the ground, forming a straight line from your shoulders to your heels.
  4. Hold the plank for 30–60 seconds.
  5. Do not let your hips droop towards the floor or hike up to the ceiling. Keep your torso straight and rigid and your body in a straight line from your ears to your toes.

You may also try different variations, such as a one-arm or high plank. Slowly start if you are new to this exercise, and stop if you feel acute pain.

2. Sit Straight

Trying to sit tall with your shoulders dropped is a good habit to get into if you work at a desk, but it can take some getting used to. Movement practices focusing on body awareness, such as Pilates and yoga, can help you sit straight.

Make sure your desk is set up to promote proper posture. You'll want to properly position your chair, documents, keyboard, monitor, and phone. Your monitor should be at eye level avoid looking down or up for extended periods of time. Make sure your chair is high enough that your feet are flat on the floor and your knees align with your hips. 

If you find your feet are reaching for the ground but you feel your chair is at the correct height, try stacking some books or using a shoe box to put under the feet to promote optimal knee and hip alignment. Take frequent breaks to stretch and rest your muscles and eyes.

You may consider a standing desk. Standing aligns the head, legs, neck, and torso, which improves your posture.

Research has also found that sitting for too long might increase your risk of:

  • Musculoskeletal disorders of the neck, lower back, and shoulder
  • Exhaustion
  • Chronic diseases (e.g., cancer, diabetes, and heart disease)
  • Metabolic syndrome, or factors that increase your risk of diabetes, heart disease, and more (e.g., high blood pressure, blood sugar, and total cholesterol)
  • Obesity
  • Premature mortality

3. Strengthen Your Core

Your core muscles stabilize your spine and trunk. A strong core helps improve your back strength, balance, and muscular endurance. Try isometric exercises, in which you contract your muscles without moving your joints. Examples include planks and wall sits. Remember to engage your core and maintain a neutral spine while doing these exercises.

The pelvic floor muscles, which support your bladder, bowel, and uterus, are at the bottom of the core. Exercises that strengthen your pelvic floor also help control your bowel movements and prevent urine leakage.

4. Try Yoga or Pilates

Pilates and yoga help strengthen your core. Yoga poses, for example, help align, balance, and strengthen your body.

Certain yoga poses effectively stabilize your core, including:

  • Chaturanga dandasana (low plank)
  • Uddiyana bandha (retraction of the abdomen)
  • Virabhadrasana I (Warrior Pose)
  • Vrikshasana (Tree Pose)

Start practicing yoga or Pilates gradually and listen to how your body responds. Make sure your yoga teacher is sensitive to your needs and abilities and available for feedback. Try Hatha or restorative yoga, which focus on gentle movements that relax and calm your body, if you are a beginner.

5. Support Your Spine

Hormone changes during menopause can lead to muscle and bone tissue loss, increasing the osteoporosis risk. Osteoporosis causes your bones to become thin and weak, which increases your risk of falls and fractures.

Practice exercises targeting the back extensors, neck flexors, pelvic stabilizers, and obliques to support the spine and combat negative changes associated with poor posture. Seek out trainers at your gym to get help with specific exercises and machines that target the above muscles.

Spine and trunk muscular endurance is also an important factor in supporting your spine. Try doing sets of Supermans and back extensions as a way to help you stand and sit with proper posture for longer periods of time without your back fatiguing or hurting.

6. Lift Weights

Osteoporosis causes vertebral compression fractures that subtract from your height. Those fractures cause a hump in the upper back, a hallmark of old age.

You can prevent those changes by doing weight-bearing exercises, such as climbing stairs, walking, and weight-lifting. Research has found that regularly walking can improve bone density.

7. Focus On Vitamin D and Calcium

Calcium and vitamin D are essential for strong bones and muscles, which helps prevent osteoporosis. The recommended daily value (DV) is 1,000 milligrams (mg) per day for calcium and 600 international units (IU) per day for vitamin D. Women aged 51 and older need 1,200 mg of calcium per day. Adults older than 70 need 800 IU of vitamin D per day.

Many people get enough vitamin D from sun exposure and their diet. Those who live in areas that have long, dark winters may want to discuss supplements with a healthcare provider. Fatty fish and milk are rich sources of vitamin D.

Sources of calcium include:

  • Dried beans
  • Green leafy vegetables (e.g., bok choy, broccoli, and kale)
  • Milk
  • Most cheeses
  • Nuts and seeds (e.g., almonds, Brazil nuts, and sunflower seeds)
  • Salmon and canned sardines
  • Tahini
  • Yogurt

Taking vitamin D and calcium supplements increases bone strength slightly in older adults. It's unclear, however, if supplements reduce the risk of falls and fractures. Before starting any supplement, talk to a healthcare provider or pharmacist to see if it's right for you.

Tips

There are several ways to improve your posture to prevent pain and injuries. Here are some tips for maintaining good posture:

  • Lift with your hips and legs instead of your back: This helps prevent back pain and injuries when bending and lifting heavy objects.
  • Move often: Regular physical activity helps improve your posture. Aim for 150 minutes of aerobic activity and two days of muscle-strengthening activities per week.
  • Sleep well: It's important to focus on your static posture, or your posture when you are not moving. Try placing a pillow between your knees if you lie on your side and avoiding sleeping on your stomach.
  • Watch out for "text neck": Looking down at your phone may cause arm, neck, and shoulder pain. Remember to stretch your neck regularly. Try rolling your shoulders or turning your head to each side to look over your shoulder.
  • Wear supportive shoes: Opt for shoes with support and thick soles if you will be on your feet for long periods. High heels, in contrast, compromise your balance and change your gait.

A Quick Review

Good posture helps prevent your risk of pain and injuries, especially as you get older. You can improve your posture by choosing an ergonomic chair and strengthening your core. Try exercises, for example, like plank variations and wall sits. Neck stretches and supportive shoes can also help support your spine and trunk.

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16 Sources
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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