How to Fix My Body Posture?

body posture back pain

It isn’t every time that a poor health concern also severely impacts our appearance. Well, bad posture is one big exception to this rule. Not only is it terrible for our overall health, it also gives us an extremely unappealing silhouette. And whether it be a critical meeting or going out on a first date, this is not desirable! But fret not — bad posture is a common problem with even more common solutions. It is generally estimated that 8 out of 10 people suffer from back pain often due to poor body posture. A bad posture not only hampers your appearance but can also cause a host of health issues such as back pain, spinal dysfunction, respiratory problems, etc. If you are struggling with poor posture issues and wondering how to fix them promptly, keep reading — we have some solutions for you!

1. Exercise

Most people don't know how to have good posture. This lack of knowledge prevents them from taking corrective measures. Luckily, many simple exercises can gradually fix a bad posture. Let's have a look at a few of them.


This exercise helps strengthen your abdominal and gluteal muscles and helps in correcting posture.

  • Lie flat on a mat.
  • Bend your knees and fix your feet firmly on the floor.
  • Engage your core muscles, lift your buttocks, and lower back off the floor.
  • Gently return to your previous position and repeat!

High plank 

This pose strengthens your core and back muscles, vital in maintaining good posture.
  • Come down on your hands and knees. Keep your legs straight, and raise your hips.
  • Engage your core, arms, and leg muscles while keeping your back straight.
  • Keep your neck straight and look down at the floor.
  • Maintain this pose for around one minute. Repeat once more if you don’t feel winded!

2. Yoga

Yoga is an excellent antidote to poor posture — especially if practised regularly and adequately. The poses below are simple and do not require much time. Performing these daily stretches can ease pain and stiffness associated with poor posture and even help correct it!

Standing cat and cow pose 

This pose helps in relieving tension in your back, glutes, and hip muscles.

  • Begin by standing straight. Keep your feet hip-width apart.
  • Place your arms on your thighs.
  • Pull your chin downward close to your chest while rounding your spine.
  • Gently look up and squeeze your spine in the opposite direction.
  • Maintain the positions for a few breaths.
  • Repeat this exercise for a couple of minutes. 

Mountain pose 

This yoga pose teaches you how to align your body perfectly. Here's how you can do it.

  • Begin by standing straight. Your big toes must touch each other, and your heels must be slightly apart.
  • Contract your front thigh muscles and raise your kneecaps.
  • Widen your sit bones by gently rotating your thighs inwards.
  • Draw your shoulder blades back.
  • Let your arms hang by your sides with palms facing forward.
  • Keep your neck straight and hold this position for 5-10 deep breadths.

3. Lifestyle changes

A few regular practices can make a massive difference in improving your posture. Whether it be avoiding slouching at your desk, only wearing high heels occasionally, or avoiding looking down at your phone for long durations, you can make many changes to improve your physical appearance! 

Wrapping up

Fixing a bad posture is not a one-time thing. Bad posture is often the result of years, sometimes even decades, of an improper desk or walking behaviour — so fixing it is likely to be a slow, gradual process. However, it would help if you kept at it to yield the benefits of an improved posture in the long run. Remember: consistency is the key!

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