How to improve bad posture

Ten pros and cons of improving your posture

You may not maintain proper posture all the time; many of our posture-driven behaviors are unconscious. Instead of feeling pressure to be perfect, focus on improving poor posture and maintaining good posture in a way that helps you move easily throughout the day, suggests Dr. Archambault. These are the tips our experts recommend.

1. Don’t skimp on stretching and strengthening

When he sees a patient with neck or shoulder pain that may be related to posture, McCluskey refers them to a physical therapist, who typically provides postural exercises for the back and trunk, including strengthening and stretching. “All of those muscles need to be strong and toned in order to maintain good posture,” he says. They shouldn’t be too tight either, adds McCluskey.

A review of 22 randomized controlled trials conducted in Iran (consisting of more than 1,000 participants) found that physical therapy may offer benefits for head, neck, and upper body posture among adolescents, adults, and older adults, but the authors noted that more high-quality randomized controlled trials are needed.

Of course, you can also do back and abdominal exercises and stretches on your own. “I often refer patients to physical therapy to specifically work on those things, but there’s no reason you can’t do it at home,” as long as you do it properly, McCluskey says. Some moves that might help include head retraction, shoulder retraction, and Bird Dog.

2. Adjust your computer monitor to eye level

This is the right height for working at a desk all day while maintaining proper posture, McCluskey says. “Because if you have to look at the monitor, it’s easy for your shoulders to bend forward and you have to crane your neck,” he says. Ergonomic chairs and standing desks can also help, he adds.

If your workstation puts your body in poor posture, you are more likely to experience lower back pain and headaches, according to a research survey of 511 people..

3. Don’t spend a lot of time in heels

You may love your favorite stilettos, but they’re not the best for your posture. “Wearing shoes with high heels makes it more difficult to maintain your posture,” says McCluskey. This is because heels change the position of the pelvis and all the back muscles attached to it, he says.

While there isn’t a lot of scientific research on the effect of high heels on posture, a very small, old study conducted in Korea that included 13 women found that walking in heels puts extra strain on the muscles of the neck and back that can contribute to pain in those areas.

Comfortable, supportive, flatter shoes are a safer bet if you’re concerned about improving your posture, he adds.

4. Practice good posture

Think about the McCluskey wall test above and how it felt to adopt better posture. Next, remember to routinely straighten up throughout the day, especially if you notice yourself leaning forward, McCluskey advises. “Think about squeezing your shoulder blades together and making sure your neck isn’t pushed forward,” he says.

5. Don’t look at your phone too much

McCluskey says he sees many patients with “text neck” problems from hunched over their cell phones for hours a day, including younger patients, because it’s now more common for children to have phones. In fact, research out of Greece suggests that compared to standing in a neutral position, adults and even children have worse head and neck posture when looking at a phone, which can contribute to neck and back pain.

Take frequent breaks from using your cell phone and try to improve your posture when talking on the phone as well.

6. Consider posture devices

There are several wearable devices that can act as a posture trainer. Some stick to your clothing or between your shoulder blades to let you know when you’re slouching and remind you to straighten up, McCluskey says. Others you wear like a bra or a shirt; These may be tight or restrictive enough to actively prevent you from bending your shoulders forward, he notes. You can buy them online or at some sporting goods or electronics stores.

Postural devices are still relatively new and more long-term research is needed to fully understand their potential benefits. But according to a systematic review conducted in Australia, preliminary findings suggest they can accurately detect poor posture.

7. Don’t carry a bag on one side

If possible, distribute the weight of a heavy bag across both shoulders by using a backpack instead of a purse, tote bag, duffel bag, or briefcase. Archambault says he sees people carry a bag loaded on one side of their body and lean in the opposite direction to compensate for the weight. A small study of 34 women in Korea found that this can disrupt posture and cause aches and pains.

8. Try ‘Adult Tummy Time’

“Tummy time” refers to placing the baby on his or her stomach to stimulate the development of the muscles in the neck, shoulders, and arms.

But social media users have recently come together to support adult tummy time as a way to improve posture and undo the effects of slouching in front of a laptop or smartphone. This involves lying face down, propped up on your elbows, with a slight arch in your back, similar to a gentle yoga backbend.

“When you’re lying face down, you use gravity to help you straighten your body,” McCluskey says. You’ll likely feel a stretch in your upper back as well, which can help improve flexibility there and promote better posture, he adds.

9. You don’t sit down all day

If you lead a sedentary lifestyle, find reasons to stand frequently so you don’t perpetuate poor posture by sitting for too long. Lower levels of physical activity are associated with changes in the curve of the spine, weaker and stiffer back muscles, and a narrowing of spinal joints, which can lead to back pain and other posture-related problems, according to a study of 82 young adults in Croatia.

Consider taking phone calls while standing or walking, or drinking more water to take more bathroom breaks throughout the day, suggests Archambault.

10. Do a body scan when you wake up

If you work at a desk, check in with yourself every time you get up to use the bathroom or fill your coffee cup, says Archambault. She suggests asking yourself: ‘What position am I in? Is it comfortable? How long have I been holding this?

If you notice discomfort for an extended period of time, make adjustments that support your posture when you sit down again.