How to Fix Bad Posture: A Practical, Personalized Approach
How many times have you heard yourself say “I have terrible posture”?
How many times have you searched “how to fix bad posture”?
How often do you look at someone and admire their “perfect posture”?
If so, you’re not alone!
I work with many active people who struggle with neck and back pain when they sit or stand for long periods of time, whether for work, travel, or hobbies like cooking or baking.
In this blog, we’ll explore how to fix bad posture through the lens of finding your best, foundational posture.
Why perfect posture doesn’t exist
Why your best posture is your next posture
Why mind-body awareness of your posture matters
Tips on how to fix bad posture
When to see a physical therapist to fix bad posture
Why perfect posture doesn’t exist
If you’ve been struggling to find the perfect posture, let me take that burden off your shoulders because…perfect posture doesn’t exist.
Each of us is unique in our body structure and what feels good in our bodies. What feels good for me may not feel great for you and vise versa.
When you realize this, the mental load of trying to find and hold a “perfect posture” melts away and you can be present for what matters most to you.
You might be thinking, “But, I can’t just give up on my posture…I really do need to learn how to fix bad posture!"
That’s where finding your best posture comes in.
When you find your best posture, you’re able to move in and out of it knowing that you have a foundation to return to throughout your day.
Why your best posture is your next posture
There’s a saying: “Your best posture is your next posture,” and I wholeheartedly subscribe to this idea.
Think of a time you were sitting or standing for a long period of time. You probably started to notice some discomfort in your neck or lower back.
This is totally normal!
When you’re in one position for a period of time, your tissues, including muscles, ligaments, tendons, joint capsules, and nerves, send signals of immobility discomfort.
These tissues feel so much better when they have frequent movement because they are getting more nutrition delivered to them.
Frequent movement, think of this like a “movement snack,” doesn’t need to be super structured.
My suggestion is to keep your movement snacks simple and easy to implement.
Tips for small movement snacks
Shifting your weight in your chair
Moving from sitting back in your chair to perching on the edge of your chair
Moving from sitting to standing at your desk
Moving from static standing to rocking your weight side-to-side
The options are endless.
Now, if you do have time and a space to move around for 2-5 minutes every 30-60 minutes, that’s an added bonus!
Tips for larger movement snacks
Walk around
Bodyweight exercises - squats, lunges, step-ups, push-ups, etc
Jump around or get on your rebounder if you have access to one
Dance
Find something that feels fun for you!
Why mind-body awareness of your posture matters
The most important thing to remember to do throughout your day is to check in with your body.
When you check in, you might notice:
Whether there are any areas of tension, pain, or resistance
What changes if you shift your posture
How you’re feeling - stressed, overwhelmed, excited, or joyful
This check-in helps you connect to what you’re feeling in your body, strengthening your mind-body awareness, and creating a deeper understanding of what postures work best for you.
A few questions that can help you strengthen your mind-body awareness and help you find your best posture:
What postures feel good?
What postures are uncomfortable?
What options do you have to switch up your sitting and standing postures?
How can you switch up your posture more often during the day?
What cues or reminders might help you check in and remember to move your body?
As a reminder, there isn’t a right or wrong. This process is about building curiosity and giving yourself more options so when that neck or low back discomfort shows up in sitting or standing, you know what you can do to reduce it.
Some tips for how to fix bad posture
I intentionally held these specific suggestions on how to fix bad posture for last because I believe:
Mind-body awareness of your body and how it feels
A mindset of curiosity around your posture
Shifting from “perfect posture” thinking to trusting that your next posture is your best posture
Movement snacks and switch up your posture throughout the day
…are truly the foundation of how you fix bad posture.
That said, here are some ideas to help improve your posture in standing and sitting.
Tips to improve standing posture
Position your feet under you, starting around hip-width distance apart, then try a narrow stance, a wider stance, and something in the middle - see what feels best for you
Soften your knees just enough to give them a wiggle
Shift your weight around your feet until you settle with weight spread equally across both feet from heels to toes
Soften your hips (especially your back side - no tight butts!)
Notice the natural curve of your lower back
Gently lift your breastbone and the crown of your head toward the sky - think of a string gently pulling up to help you stand tall
Roll your shoulders up toward your ears, then back a little and down without forcing anything
Check in with how your body feels and make any adjustments to find your most comfortable standing posture
Switching up your standing posture
Normal stance
Narrow stance (feet together)
Wide stance (feet wider than hip width distance apart)
Step-stance
“Captain Morgan’s” position
Standing on a foam pad, pillow, or rock mat
Half kneeling
Walking on a treadmill
Tips for improving sitting posture
Sit in a chair with your feet on the floor
Check in with your pelvis and look for 3 points of contact - your sit-bones (right and left) and the front of your pelvis (your pubis)
Rock your pelvis forward and backward to feel how the points of contact change, then stop when you feel weight spread evenly across your sit bones and the front of your pubis - you’ll probably notice your lower back curving forward a little
Gently lift your breastbone and the crown of your head toward the sky—again, imagine a string pulling up to help you sit tall
Roll your shoulders up toward your ears, then back slightly and down without forcing anything
If your chair has a back and you can sit all the way into it, try adding a towel roll behind your lower back to fill the space between your spine and the chair
Check in with how your body feels and make any adjustments to find your most comfortable sitting posture
Switching up your sitting posture
Sitting all the way back in your chair with your back supported
Perching on the edge of your chair
Sitting on an exercise ball
Sitting criss-cross applesauce on your chair or on the floor
Hips-to-heels kneeling (with a bolster or yoga block for support and comfort)
These standing and sitting postures should ideally feel supported and easeful. If you notice you’re using a lot of effort, get curious about what you can shift to bring more ease.
When to see a physical therapist to fix bad posture
It’s a good idea to get help from a physical therapist to fix bad posture if:
You’ve struggled to find the “perfect posture”
You’re confused about what your posture should look like
Neck or low back pain in standing or sitting interrupts your work or activities
You’ve tried the suggestions in this blog and are still struggling with pain or discomfort
I want to assure you that you can improve your posture and reduce pain and discomfort in standing and sitting. And, the approach might be different than you think.
Where to find physical therapy for how to fix bad posture
If you’re in or near Bend, Oregon, I can help you with personalized physical therapy treatment to fix bad posture.
You can get started by learning more about my physical therapy services in Bend, OR or by getting in touch with me.
If you have questions, I’d love to connect, hear how your neck or low back pain with standing or sitting is impacting your well-being, answer your questions, and see how I can help you find your best posture so you can spend your day focused on what matters most to you.
You can schedule a free consultation here.
Disclaimer: this post is intended for informational purposes only and is not prescriptive or medical advice. Take what works for you and leave the rest. If you are experiencing pain, it is always in your best interest to consult with your medical doctor and/or your physical therapist.
