Poor posture doesn’t just affect how you look—it can lead to real health problems like back pain, fatigue, poor digestion, and reduced lung function. In today’s tech-driven world, more people are searching for how to fix posture as they spend long hours sitting at desks or hunching over phones. In this blog, our expert Physical Medicine & Rehabilitation team breaks down 10 practical steps and exercises to improve posture that you can start today, whether you’re working from home, returning to the gym, or simply looking to feel better in your body.
Why Posture Matters
Good posture means your bones are aligned properly with your muscles, joints, and ligaments. When the alignment is off, the body compensates, causing strain in unexpected areas—like the lower back, neck, and even knees. At Reem Hospital Abu Dhabi, we see many patients with posture-related discomfort, especially working professionals and teenagers.
1. Be Aware of Your Posture
The first step in improving your posture is becoming mindful of how you sit, stand, and move. Awareness allows you to correct bad habits in real time.
- Keep ears aligned with shoulders
- Avoid slouching or leaning to one side
- Keep weight evenly distributed when standing
Did You Know? Studies show that simply checking your posture several times a day can lead to long-term improvements.
2. Strengthen Your Core
Your core muscles—abs, lower back, and pelvic floor—are your posture foundation. A strong core keeps your spine supported throughout the day.
Try:
- Planks:
- A core exercise where you hold your body in a straight line, like a board, supported on your elbows and toes. It strengthens your abs, back, and shoulders.
- Pelvic tilts:
- Lie on your back on the floor or a mat, knees bent, feet flat on the ground about hip-width apart.
- Relax your arms by your sides.
- Tighten your stomach muscles and gently press your lower back into the floor.
- Tilt your pelvis up slightly (your tailbone lifts a little), hold this position for 3–5 seconds.
- Relax and return to the starting position.
- Repeat 10–15 times.
- Dead bugs:
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Tighten your core by pressing your lower back into the floor.
- Slowly lower your right arm and left leg toward the floor while keeping your back flat.
- Return to the start, then repeat with the opposite side.
- Bird-dog exercises:
- Start in an all-four position (hands under shoulders, knees under hips).
- Engage your core and maintain a flat back.
- Extend your right arm forward and left leg back simultaneously—keep hips level.
- Hold for 2–3 seconds, then return to the starting position.
- Repeat on the opposite side.
These exercises to improve posture can be done at home without equipment.
3. Adjust Your Workstation
A poorly set-up workspace is one of the biggest contributors to bad posture.
Tips for fixing your desk posture:
- Your screen should be at eye level
- Keep your feet flat on the floor
- Use a chair with lumbar support
- Avoid looking down at your laptop for long periods
4. Fix Your Sitting Habits
If you’re wondering how to fix bad posture, your chair may be part of the problem. Avoid crossing your legs and try not to lean into one armrest.
Try:
- Sitting with your knees at 90 degrees
- Using a rolled towel or lumbar pillow
- Taking standing breaks every 30–45 minutes
What you wear on your feet affects your entire posture. High heels, for example, shift your weight forward and throw off alignment.
Opt for shoes that:
- Offer arch support
- Distribute weight evenly
- Fit properly (avoid tight, narrow shoes)
6. Stretch Daily
Tight muscles can pull your body out of alignment. Stretching opens up tight areas like the chest, shoulders, hamstrings, and hip flexors.
Great stretches include:
- Chest openers: Common Chest Opener Exercises:
- Wall Chest Stretch
- Stand next to a wall.
- Place your palm and forearm flat against the wall at shoulder height.
- Gently turn your body away from the wall until you feel a stretch across your chest.
- Hold for 20–30 seconds each side.
- Doorway Stretch
- Stand in a doorway.
- Place both arms on the door frame at a 90-degree angle.
- Step forward with one foot and lean through the doorway to feel the stretch in your chest and shoulders.
- Seated or Standing Clasped Hands
- Sit or stand tall.
- Clasp your hands behind your back.
- Straighten your arms and lift them gently while pulling your shoulder blades together.
- You’ll feel the front of your chest open and stretch.
- Bridge Pose (Yoga-based)
- Lie on your back with knees bent and feet flat on the floor.
- Press your hips upward while squeezing your glutes.
- Lift your chest and open the front body, engaging the upper back.
- Hip flexor lunges:
- Start in a kneeling position: One knee on the floor, the other foot flat in front (90-degree angle at both knees).
- Shift your weight forward: Gently press your hips forward so that you feel a stretch at the front of the hip of the leg that’s behind.
- Engage your core and keep your back straight.
- Hold for 20–30 seconds, then switch legs.
- Shoulder rolls: A simple move where you slowly roll your shoulders forward and backward in circles. It helps loosen tension and improve flexibility in your neck and upper back.
- Hamstring stretches: A stretch that targets the muscles at the back of your thigh. You typically sit or stand and reach toward your toes to gently lengthen the hamstrings, improving flexibility and easing tightness.
7. Train Your Back
Your upper back muscles (especially the rhomboids and traps) play a major role in maintaining upright posture. Strengthening them can reduce slouching.
Did You Know? Many posture-related issues stem from weak upper back muscles caused by hours of sitting or slouching.
Exercises to try:
- Resistance band rows: Sit or stand, hold a resistance band with both hands, and pull it back like you’re rowing a boat. This strengthens your upper back and posture muscles.
- Reverse flys: With dumbbells or bands, bend slightly forward at the waist, arms hanging down. Then raise your arms out to the sides like wings. Great for shoulder and upper back strength.
- Wall angels: Stand with your back flat against a wall, arms bent at 90 degrees like a goalpost. Slowly raise and lower your arms up and down, keeping in contact with the wall. It helps improve posture and shoulder mobility.
- Superman pose: Lie face-down, stretch arms and legs out, and lift them off the floor like you’re flying. Strengthens your lower back and core.
8. Limit Screen Time
Screens are a major posture disruptor. “Text neck” and “tech hunch” are now real clinical concerns.
Tips:
- Hold phones at eye level
- Set app time limits
- Use screen reminders to correct posture
9. Practice Posture Checks
Set daily reminders to straighten up. Some apps even buzz when you slouch.
Checkpoints:
- Are your shoulders relaxed?
- Is your head stacked over your spine?
- Are you sitting on your sit bones (not tailbone)?
Did You Know? Just 2–3 minutes of intentional posture correction a few times daily can retrain muscle memory over time.
10. See a Specialist
If posture issues are chronic or painful, it may be time to see a doctor or physiotherapist. They can create a personalized treatment plan, which may include:
- Core strengthening
- Manual therapy
- Ergonomic guidance
- Postural taping or bracing
At Reem Hospital Abu Dhabi, our physical medicine and rehabilitation team works with patients to understand how to permanently fix posture with targeted therapies and corrective movement.
Conclusion:
There’s no one-size-fits-all answer to how to fix posture, but daily awareness, stretching, and strengthening go a long way. Whether you’re working on posture for health, confidence, or comfort, small changes can have a big impact.
If you’re still unsure how to fix bad posture or if you’re dealing with ongoing pain, consider seeing a specialist. You don’t have to live with discomfort—solutions are available, and many of them are simple.
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