4 Easy Ways to Improve Your Posture

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team


Maintaining a proper posture is not just about looking good, but it is essential for long-term good health. Proper posture helps you develop balance, flexibility, and strength, leading to less muscle strain, pain, and more energy. The position of your spine is the key to a good posture. Your posture should maintain the three natural curvatures present in your spine and should not increase them. Make it a point to hold your body in the right way while moving or at rest to prevent injuries, pain, and other health problems.



If you fail to maintain a good posture, the stress on the neck and back muscles may make your spine more fragile and prone to injuries, back, neck, and shoulder pain. It can also affect joint movement and increase your risk of falling. To avoid these complications, we have listed a few easy and effective ways to correct your posture.

1. Strengthen Your Core


Focus on exercises that strengthen your core to improve your posture. These include exercises that target the abdominal and lower back muscles. These muscles extend or rotate your spine to move your torso, and others stabilize your spine and pelvis at rest. Yoga, tai chi, and pilates work your core muscles using slow and controlled movements. Make sure you take out 10 to 20 minutes every day and do not overdo it, as you can strain your back and make things worse. Also, add exercises for your abs in your routine, as a big belly adds stress to your back.

2. Combat “Text Neck”



“Text neck” is the posture you form when you lean forward for long periods to look at your smartphone or laptop while texting or reading something. This posture can cause shoulder pain, neck pain, and headaches, as it compresses the muscles in front of the neck and at the same time stretches the muscles behind. Stretch your neck at regular intervals while using your smartphones, and lift the phone and move your eyes.

3. Proper Workspace Arrangement


People who work long hours on a laptop or computer should arrange their workspace correctly. And with “work-from-home” being the new trend (thanks to the pandemic), it is important to set up an ergonomically compliant workspace at home. The most important aspect is the height of your desk and chair. You should not slough but sit all the way back in your chair and place a cushion behind your mid-back. When you work, bend your knees at a right angle and keep your feet flat on the floor. The top of your computer or laptop screen should be slightly below your eye level.

4. Sleep the Right Way


Keeping your posture right while sleeping is also important. The right choice of pillow and mattress is crucial. Soft and saggy mattresses are a big no. Instead, go for a firm mattress that holds the natural shape of your spine. If you are a side sleeper, slightly bend your knees and place a pillow under your head. And back sleepers should use a small pillow under the neck and avoid using a firm and thick pillow. Also, avoid sleeping on your belly as it strains your back and spine.


Content published on this website is not intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek information from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website.

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