These 10 Exercises Will Un-Slouch Your Back to Correct Bad Posture And Remedy Back Pain

Do you slouch?

In the modern society today, there are tablets, smartphones and computers everywhere, we have jobs that require us to sit down, and that is the main reason why bad posture is an epidemic. But why is this a problem?

Surely, a nice posture looks more confident and a lot better. But, it is a little more than that. Improving the posture and fixing the slouched shoulders is good for your health in general.

Poor posture can be caused from:

  • Being overweight
  • Weak muscles
  • Tight muscles
  • Low self-confidence
  • Anxiety
  • Stress
  • Improper sleeping positions
  • Slouching

The longer you have a poor posture, the harder it gets to change it, and the higher the risk is to developing health problems like shoulder pain and back pain.

Slouching and bad posture can also cause:

  • Discomfort and joint pain
  • Poor circulation
  • Difficulty breathing
  • Sciatica
  • Digestion issues
  • Muscle strain
  • Nerve compression
  • Muscle weakness and atrophy
  • Injuries mostly in the knee, foot, hips and back
  • Stiffness
  • Fatigue
  • Headaches
  • Back pain

10 Exercises to Improve Your Posture

Improving your own posture will take some effort and time, especially if you’ve spent a lot of years in a bad posture. Changing your body posture can be a little painful at first. But remember, you are activating some muscles, that you’ve never used before, that’s why it can be a little painful, because you’re not used to it. You need to be patient, for your muscles to get stronger, and then you will start to stand confidently and notice some health improvement.

Here are the stretches and exercises that can help you improve your posture. Read what the exercise or stretch can do for you, and look in the videos below to learn how to perform the exercises.

Bow Pose

This is a pose that can help you correct your bad posture, which is by the muscles at the front of your shoulders, and can also prevent from slouching.

Back Extension

This exercise can help you improve your posture by eliminating round back, protecting your spine and also strengthening your back muscles.

Upright Snow Angles

The wall angles can be beneficial for the thoracic spine, by helping to improve a hunchback and improve the slouching.

Pectoral Doorway Stretch

With a doorway stretch can help to counteract with a sunken chest from slouching.


Almost everybody is familiar with this exercise, they are mostly to strengthen your core, but they can also improve your posture.

Thoracic Extension

This type of extension is perfect to prevent from hip, back, shoulder, and neck pain, and also to improve your posture.

Pectoral Ball Smash

Performing a pectoral ball smash can loosen your tight muscles in the front of your chest through larger point release, and also improve slouching as a final result.

Broom Shoulder Stretch

These broom shoulder stretches are perfect to stretch your tight shoulders and loosen them up a little bit.

Cat/Cow Pose

The cat/cow pose is mostly hood for back pain, and ti improve slouching.

First you need to go down on your knees and then on your hands, make sure your shoulders and palms are aligned, and the knees are aligned with your hips.

Then take a breath and pull your belly towards the inside, start stretching your back like a cat with your tailbone, and make sure your back is curved. Then go back to the staring position. Do 5 reps.

Cobra Stretch

This is one of the most famous stretches, it can open up your lungs, ribs and chest, it improves your spine posture, breathing and your general posture.

With these exercise you will be able to strengthen your muscles, improve your muscles and decrease slouching. It is best to perform them once a day, but if you have a busy schedule, then make sure you perform them at least four times a week. And don’t forget that consistency is the key to everything.

Other Tips to Improve Your Posture and Reduce Back Problems

In order to get a good posture, it is more than just performing a couple of exercises. First you mist practice that good posture, you must correct yourself at all times, and visualize that posture at all times.

  • Use comfortable mattresses and proper pillows
  • Avoid sleeping on your stomach
  • Don’t forget to sleep well
  • Put your sticky notes as reminders to correct your posture
  • Get up and walk around a little bit and stretch throughout the day
  • Use ergonomic office furniture, or sit on an exercising ball
  • Try a standing desk
  • Make sure that your monitor is at the height of your face when you work on it
  • Hold your abs tight
  • Imagine that you have a string on the ceiling that is pulling you towards it when you sit or stand
  • Remind yourself not to slouch
  • Visualize yourself standing tall

Be as much consistent as you can, and very patient. Your hard work will pay off one day. It will be soon enough, and you’ll be standing tall and notice that the pains and aches have disappeared.


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