How to Correct Your Posture For A Stronger and Healthier Back

How to Correct Your Posture For A Stronger and Healthier Back

Poor posture can play a role in a number of health problems, including back pain. In this blog post, we will discuss how to improve your posture for a healthier back. Also, we will provide tips and tricks that you can use to help keep your spine healthy and pain-free!

But first…

What is the #1 Cause of Poor Posture?

One of the main causes of bad posture is sitting in the same position for long periods of time. Many people slump forward when they sit and don’t take any movement breaks for hours at a time. The main problem with this is not the forward position itself (bending forward is a very natural way for us to move) but rather with not changing your posture often enough. It’s this constant slouching which can put strain on the spine and lead to symptomatic forward head posture. Additionally, this can lead to tightness in the chest and shoulders. Over time (weeks, months or years), these muscular imbalances can contribute to poor posture. To help improve your posture, make sure to take breaks often to move around and stretch. The best posture is a moving posture!

What are 2 of the most common posture problems?

Posture problems are increasingly common as our lives become more sedentary. Here are two of the most common posture problems and some tips on how to improve them.

One common posture problem is rounded shoulders. This can be caused by sitting in a hunched position such as when working at a computer for long periods of time. To minimize the effect this has on your body, regularly stand up straight and pull your shoulders back. It will also help to stretch the muscles around your chest and shoulders a few times a day.

Another common posture problem is forward head posture (a.k.a text neck). This is often caused by looking down at a phone or computer screen for long periods of time. To correct this, try to set up your work space so that your head is up high and keep your gaze level with the middle of your computer screen. Placing your laptop onto a stack of books is a good way to raise the height of your screen. Performing some chin tuck exercises can also be very beneficial.

How can I improve my posture?

One of the best ways to improve your posture is to perform a full body strengthening routine a few times a week. Some good target muscles include your abdominal muscles, upper back muscles, and glutes. One of the many, many benefits of strength training is that it increases your tolerance to demands placed on your body (Yes, long bouts of sitting is a demand placed on your body!)

Another way to improve your posture is to stretch your muscles. Stretching can increase blood flow and minimize the tightness you feel when sitting. This will in turn help you to maintain good posture. There are a number of stretches that you can do to improve your posture. These include chest stretches, shoulder stretches, and back stretches.

Finally, it is important to be aware of your posture throughout the day. This doesn’t mean you need to be focused on your posture 24/7, but recognizing when you’re starting to feel stiff and taking a movement break goes a long way! A few minutes of walking around and stretching your muscles every 30-60 minutes will help to keep your posture in check.

There you have it! Some simple ways to improve your posture. Following these tips can help improve your posture and reduce your risk of developing back pain or other health problems. If you have any questions or concerns, be sure to speak with a physiotherapist. They can provide you with additional tips and a customized treatment plan to improve your posture. You can use the search box somewhere on this page to find a top physiotherapy clinic near you.


This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

About Frankie Rubino

My journey as a physiotherapist began after the completion of a Specialized Honours program in Kinesiology from York University. I then received my Master’s of Science in Physiotherapy from McMaster University in 2019, where I am now an Assistant Clinical Professor in the Physiotherapy program. I have dedicated my career to working in orthopedic private practice where I’ve had the opportunity to work with clients of all ages. I’ve helped clients as young as 4 years old recover from fractures to those in their 90s looking to improve their quality of life. When I’m not teaching or working with clients I’m focused on all things soccer or hitting the mats in Brazilian Jiu-Jitsu!

My passion for helping people manage their pain and improve their lives is what motivated me to found Continuum Physiotherapy.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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