These spine-friendly exercises could be the secret to better posture

| Healthy You | Exercise and Fitness

Bearded man in long-sleeve gray shirt looks up to ceiling, stretching back in front of desk

Learn what you can do to give your back the support it needs.

As you were growing up, did your parents ever tell you to “stand up straight” or “don’t slouch”?

It was pretty good advice.

Your posture — or how you routinely hold your back and body — can make a difference in how you feel and move.

Karl Turner, PT, a PeaceHealth physical therapist in Vancouver, Washington, shares a few key points about this important subject along with several gentle exercises that can help you support your back health.

Why posture matters

In general, the most effective posture is one that keeps the natural curves of the spine — not too much in any direction and not too rigid.

Look around when you’re in a crowd and you might notice different postures. Some people have swayback where their lower back thrusts forward. Others hunch over from their shoulders and upper back. Some lead with their head in front of their body.

There are lots of reasons for the differences. They could be due to someone’s physical makeup, medical conditions, past injuries or daily habits.

“One example of a daily habit that can affect posture is working long hours on a computer. It’s easy to lean your head forward toward the screen,” says Turner.

While that’s a hard habit to break, it’s definitely worth paying attention to since poor posture can lead to several health concerns. Fatigue, difficulty walking, muscle strain, risk for injury and neck or back pain are just a few that can develop over time.

Steps to help

Here are a few things you can do to practice better posture:

  1. Get to know your back. Your spine is made up of 33 vertebrae in five segments: cervical (neck), thoracic (upper and middle back), lumbar (lower back), sacrum (pelvis) and coccyx (tailbone). And your back has five major muscles in three layers. Do you feel pain or weakness in one of the areas? Knowing more about the makeup of your back can help you talk with your doctor when something doesn’t feel right.
  2. Take a brisk walk for 20-30 minutes daily.  If that’s too difficult, walk for as long as you can two or three times a day. Walking helps you build or maintain muscle strength and flexibility.
  3. Watch your posture when you walk. Wear shoes that support the arches of your feet and help keep you steady as you move.  Read how shoes make a difference.
  4. Set up your computer workstation to encourage healthier movements. See these instructions. The same tips can apply to using a tablet or smartphone. It’s part of doing what you can to avoid bending or craning your neck for long periods of time.
  5. Use chairs or other everyday items that support your body’s needs. When you sit in a chair or the car, you can use a rolled up towel or cushion to keep the natural curve in your back.
  6. Adopt healthy sleep positions. See two ideas that can work as you rest. Your choice of mattress or pillows can also affect your back.
  7. Take stretch breaks. Watch the video below to learn a sequence of gentle exercises you can do while sitting or standing. These can help reset your posture and avoid potential tightness.

If you have any injuries or conditions, ask your primary care provider about exercises that are safe for you.

Cervical retraction

  • Sit tall. 
  • Put your feet flat on the floor.
  • Gaze forward.
  • Pull your head straight back, pulling your chin into your throat. 

Controlled joint rotation 

  • Sit tall. 
  • Put your feet flat on the floor.
  • Look down. 
  • Bring your chin close to your chest. 
  • Tilt your left ear to your left shoulder
  • Gradually look up and backwards.
  • Bring your right ear to right shoulder.
  • Circle all the way around and end with your chin near your chest.
  • Reverse the direction.

Upper back stretch 

  • Slide your chair three feet away from your desk or table.
  • Stretch your hands out on the desk or table. 
  • Flatten out your back.
  • Hold the stretch for several counts.

Controlled upper back spine rotation

  • Sit upright.
  • Cross your hands on the opposite shoulder.
  • Round your upper back forward.
  • Drop left shoulder to the left.
  • Circle to the back.
  • Drop right shoulder to the right.
  • Drop to the front.
  • Do clockwise and counterclockwise. Repeat.

Pelvic tilt

  • Sit in a chair.
  • Put your hands on your hips.
  • Roll your pelvis forward and backward. Repeat.

Standing lumbar extension 

  • Stand up.
  • Put your hands on your hips.
  • Let your hips push forward.
  • As you lean backwards, let your head and chest face the ceiling. 
  • Stand back up. Repeat.
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