Back pain is a major problem for Americans these days. Bad posture can cause all kinds of problems in your day to day life, though, and not just in your back. To avoid these kinds of issues, follow these four steps to improve your posture.

Adjust Your Habits

A major cause of poor posture is bad habits building up over time. With many people spending hours a day in a seated position, it's crucial to keep a straight back while doing so to avoid falling prey to low back pain. If you work at a desk, consider investing in a cushion that will help you sit up straight. You should also make sure that when you are sleeping, your back is properly aligned. Bad sleeping positions can cause a lot of stress on your back. You can easily use a pillow to help your spine align properly.

See a Specialist

When it comes to fixing your back pain, you might not understand what exactly is causing the bad posture. If you have made some adjustments and it isn’t helping, consider going to a chiropractor to get help. They can help you figure out exactly what is going on and give you the tools to fix it. They can give you exercises to decompress your back or to strengthen your back. If your problem is more skeletal, they can help you figure out how to best treat that as well.


This may seem counter-intuitive, especially when you are trying to fix your posture, but exercise can help you overcome your back problems. Exercise like swimming or yoga don’t put a lot of stress on your back, but they do help you stretch out and relax your back muscles. Yoga especially focuses on balancing your body and puts an emphasis on proper posture. These exercises can help you develop better habits and understand how to properly align your spine.

Take Breaks

Staying in one position for too long can be uncomfortable, so remember to take frequent breaks. If you stand for long periods of time, sit down when you can. Likewise, if you're frequently sitting during the day, take a few minutes to stand up and walk around. This gives your body a chance to relax and use a different set of muscles. It's important to keep good posture while doing either of these, though. Standing up against a wall or lying flat on the floor are two good ways to help stretch out your back, too.


Following these four simple tips can help to dramatically improve your posture, both sitting and standing. The key to success, though, is staying aware. Remind yourself to straighten your back periodically and you should be feeling better in no time.

Author's Bio: 

Eileen O'Shanassy is a freelance writer and blogger based out of Flagstaff, AZ. She writes on a variety of topics and loves to research and write. She enjoys baking, biking, and kayaking. Check out her Twitter @eileenoshanassy.