Improve Your Posture: Seven Small, Easy Things You Can Do To Get A Better Posture

If you’ve ever suffered from back pain, neck pain, or headaches, you know how important it is to have good posture.

If you’ve ever suffered from back pain, neck pain, or headaches, you know how important it is to have good posture. Often, these problems can be traced back to poor posture habits that we develop over time. The good news is that improving your posture can start with making small changes every day that will add up and help you improve overall!

What Improving your posture can do for you

Sitting posture

Better posture can help alleviate back pain, neck pain, and headaches while improving overall wellbeing. 

Good posture enables you to maintain proper alignment of your spine and joints, improving your breathing and digestion.

Additionally, better posture can help increase your energy levels and make you look taller and more confident!

What causes bad posture?

Several things can lead to bad posture, including:

  • Sitting in the same position for long periods
  • Wearing high heels or uncomfortable shoes
  • Carrying heavy bags or purses
  • Using a computer or phone for extended periods
  • Poor muscle tone


These habits can cause tension and pain in the neck, shoulders, and back, leading to poor posture.

Small changes that make a difference to good posture

You can improve your posture by making small steps

You might not think that something as small as your posture could make a difference in your overall wellbeing, but it can! By making simple changes to how you stand and sit, you can improve your posture and feel better every day.

Top tips on how to improve your posture today!

Bad posture can lead to all sorts of problems. For example, it can make you look heavier and shorter than you actually are. Additionally, poor posture can cause back and neck pain, headaches, fatigue, and even digestive issues. And if that wasn’t enough, slouching has also been linked with depression and anxiety. So basically, better posture is important for your physical and mental health!

These small tweaks will eventually lead to better posture overall and hopefully less pain and discomfort in your day-to-day life.

01: Check Your Chair

If you sit at a desk all day for work (like many of us do), it’s essential to have a good chair supporting your back.

You want to ensure that your hips are higher than your knees and that your back is straight and supported.

If your chair isn’t doing the trick, try using a small pillow or rolled-up towel to support your lower back.

Switching sitting postures often is one of the most effective ways to enhance posture while seated. Avoid crossing your legs or ankles. Rest your forearms and elbows on a desk or table to keep your shoulders relaxed. Avoid twisting at the waist; instead, turn the entire body.

Stand up frequently!

02: Get Moving

Walking can assist your posture

A sedentary lifestyle is one of the worst things for your health. Sitting in the same position for long periods is not good for your posture (or overall health).

Make it a point to get up and move around every 30 – 60 minutes.

Take a walk around the block, do some stretches, or just stand up and move your body. Getting your blood flowing will help to improve your posture and reduce stiffness and pain.

03: Sit Up Straight

This one might seem obvious, but it’s worth repeating: sit up straight! It sounds so simple, but it’s incredible how often we catch ourselves slouching. So every time you notice yourself slouching, sit up tall and take a deep breath.

Slouching puts unnecessary strain on your spine and can lead to rounded shoulders and a forward head. It can change the position of your rib cage and potentially affect your breathing.

It might take some practice, but eventually, sitting up straight will become second nature.

04: Strengthen Your Core Muscles

Strengthen your core to improve your posture

Having a strong core is vital for good posture.

Strong abdominal and back muscles help to support your spine and improve your posture.

If your abdominal muscles are weak, it can cause you to slouch and put a strain on your back. However, there are several exercises you can do to strengthen your core, and even just a few minutes a day will make a difference.

Note: sitting for long periods can lead to weakening and ‘switching off’ of your core.

05: Wear Comfortable Shoes.

Wear comfortable shoes for better posture

This is especially important for women who often wear high heels.

Wearing too high or too tight shoes can throw off your posture and lead to pain in your back, neck, and feet.

Wear shoes that provide good support and make it comfortable walking in whenever possible.

06: When Lying Down.

It’s essential to consider your sleeping positions when lying down, too.

When you’re resting, try to keep your spine neutral. That means keeping your head, neck, and back in line. You might need to experiment a little to find the most comfortable position for you, but it’s worth it for better sleep and less pain.

Be mindful that you may put too much pressure on your neck when trying to sleep. Use a pillow that supports your neck and doesn’t let your head fall forward or to the side – keep your neck straight.

07: Be Mindful of Your posture When Standing

Standing posture

The final change is simply being aware of your posture throughout the day. It’s easy to get caught up in our thoughts and forget to pay attention to how we’re standing or sitting.

But the more you focus on good posture, the easier it will become.

Final thoughts on better posture and how to improve it

Making small changes to your posture daily can significantly impact your overall wellbeing. For example, better posture can lead to less pain, better mental health, and improved digestion. So if you’re looking for ways to improve your posture, start with these seven easy changes.

And remember to be mindful of your posture throughout the day! With a bit of effort, you’ll see a big difference in your posture (and your health).

Finally, if you’re looking for a more permanent solution, it’s always best to consult with a healthcare professional.


PostureGeek.com does not provide medical advice. This information is for educational purposes only and is not intended to be a substitute for professional medical attention. The information provided should not replace the advice and expertise of an accredited health care provider. Any inquiry into your care and any potential impact on your health and wellbeing should be directed to your health care provider. All information is for educational purposes only and is not intended to be a substitute for professional medical care or treatment.

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