Posture Exercises to Help Your Back

How come some people just seem to naturally stand so straight and tall, displaying what looks like THE perfect posture? In many cases that type of posture doesn't come naturally, but instead is something these people have learned to acquire, often with the help of posture exercises.

As if your exercise routine isn't already taking up enough of your time...

There are postures exercises that you may want to add to it - with your doctors advice, of course. Exercises that may resolve specific, poor posture patterns and provide much needed back pain relief.

Fortunately, many exercises can be done within seconds, and when used regularly, may ensure that good posture becomes a habit.

Did you know...
It is possible to stand taller with posture exercises!

Correcting Bad Posture

You can't begin to correct posture problems if you don't know whether or not you have them. What's the best way to find out? Although back aches are often a tell tale sign, not everyone with incorrect posture has soreness or stiffness - YET!

You can make a posture assessment by standing sideways in front of a mirror. Stand in a typical position, as though you are having a conversation with someone. Don't cheat! How do you look?

Check to see if you show signs of any of the poor posture traits shown below. If so, use the accompanying guidelines as a starting point for better posture control.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

These posture exercises that I do over exaggerate proper posture - intentionally and to the point where they are meant to subconsciously trick the mind into proper back posture habits.

Breathing normally is important with these exercise and is something easily overlooked when doing exercise that involves the stomach muscles.

Protruding Abdomen and Buttocks
Symptom: Abdomen sticks out in the front and buttocks protrude in the rear.

1. Tilt pelvis so that the front moves up and under.
2. Keep chest and shoulders upright and gently lift up and in with the stomach muscles - as if pulling the stomach away from a waistband.
3. Hold for 5-10 seconds.

Sitting while Standing
Symptom: Knees and ankles pitch forward as they would when assuming a sitting position.

1. Allow an imaginary string on top of the head to pull the body upwards, straightening the entire body along the way.
2. Inhale to allow the chest to expand and fill with air while rising up above the pelvis.
3. Without locking knees move them into a straight position and assume an overstretched straight leg and torso posture, letting the string pull upward.

Ostrich Stance
Symptom: Knees may be locked or bent backward, with the heels bearing the body weight. Chest may be leaning forward onto the pelvis, with the head and neck falling into a forward pitch.

1. Unlock knees and move them slightly forward over the front of the ankles.
2. Level pelvis as in the exercise above.
3. Inhale to allow chest to expand and fill with air while rising up above pelvis.
4. Imagine a string on the top of the head pulling the upper body towards the ceiling.

1. Bring pelvis back by lifting the abdomen up and in, to the point where there is better weight distribution through the feet.
2. Inhale to allow chest to expand and fill with air while rising up above the pelvis.
3. Imagine a string on the top of the head pulling the upper body towards the ceiling.

You may also be interested in:
Back Strengthening Exercises, Back Stretching Exercise, Sitting Posture

Exercises to Improve Posture

Basically, posture exercises can consist of any exercise which strengthens the neck, shoulder, leg, or core muscles, and has the potential to improve posture. Pilates, yoga, walking, and even heavy-duty bodybuilding can help with posture problems.

The posture exercises listed here simply target the primary areas which affect posture, but with some imagination many other exercises can be as useful.

Exercise should NOT be performed without first talking with your health care provider. Otherwise you are at risk of serious injury.

This, by far, is one of the easiest posture exercises of all, an exercise so simple and quick to do that I use it several times a day to help with my own posture.

1. Stand in a corner with feet around 2 feet from the wall.
2. Place palms flat against opposite walls.
3. Slowly lean in toward the point where the walls meet and then push back out.
4. Repeat 10 times.

1. Gently push pelvis to the floor or the pillow if using one.
2. Lift right arm 2-4 inches above the floor. Hold for 3-10 seconds and then lower slowly. Repeat 5-10 times and then do the same with the left arm.

1. Gently push pelvis to the floor or the pillow if using one.
2. Lift right leg 2-4 inches above the floor. Hold for 3-10 seconds and then lower slowly. Repeat 5-10 times and then do the same with the left leg.

1. Gently push pelvis to the floor or the pillow if using one.
2. Lift one arm and the opposite leg 2-4 inches above the floor. Hold for 3-10 seconds and then lower slowly. Repeat 5-10 times and then do the same with the opposite arm and leg.

1. Lie on back with knees bent.
2. Slowly pull abdomen up and in. Lower abdomen should feel flat.
3. Flatten lower back to the floor. Hold for 5-10 seconds.

As I've become more comfortable with this exercise, i've increased the duration to up to 60 seconds and do it while walking, sitting, or standing. I find the exercise easier to do when I imagine lifting my upper body weight off my hip joints.

Bridge Building
...I use this to strengthen abdominal muscles, buttocks, back and thighs.

1. Lie on the floor with knees bent and feet flat on the floor. Tilt pelvis so that lower back is against the floor.
2. Tighten lower abdomen and buttocks. SLOWLY lift them off the floor, one vertebra at a time. Do not arch back.
3. At the height of the lift maintain a straight line posture with back flat.
4. SLOWLY lower the body, starting with the uppermost vertebra and ending with your tailbone.

Neck Strengthening
...promotes strong neck muscles which make it easier to raise the head and hold it upright.

I sit or stand in a relaxed position and adjust my head so that it is properly aligned with my spine.

Backward Resistance

1. Place a hand on the back of the head, at the base.
2. Simultaneously and GENTLY, push the hand forward and push the head backward. The head should remain in proper alignment while feeling the resistance of the hand.
3. Hold for 5-30 seconds.

Side Resistance

1. Place a hand on the side of the head over ear.
2. Simultaneously and GENTLY push hand toward head, while pushing the head in the direction of the hand. The head should remain in proper alignment while feeling the resistance of the hand.
3. Hold for 5-30 seconds.

Want to mix it up a bit with your posture exercises? You may want to ask your doctor about some back stretching or back strengthening exercises.