5 posture exercises to help your daily routine

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There is always more I can do to help improve my posture. I spend a lot of my day on a laptop, either sitting or standing at my desk, and find that bad posture can make my other pains worse. Today’s blog is a guest post from John at Yourbackpainrelief.com – John shares 5 posture exercises to help your daily routine.

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Poor posture is behind most back problems. Today’s modern lifestyles mean most of us spend more time sitting than we used to do. At work, we sit in front of a computer screen and when we come home, we often end up sitting in front of the telly. 

Fixing your posture so that you suffer from less back pain does not always have an easy solution. When you are serious about reducing, or perhaps even getting rid of back pain, you need to get active. The right kind of exercise will help.

Read more about the benefits of good posture in Alice’s previous post.

Walking for better posture

You may not think of walking as a posture exercise, but walking wearing a posture support is one of the best exercises you can do. Your posture support will help you to walk in the right position to benefit your back and legs. Many people with bad posture also suffer from knee pain. Working on your legs and strengthening your lumbar region will make back pain easier to control. 

Walking is a low-impact aerobic exercise which can help to improve back pain very quickly. Do what you can and try to build up your walking time each day, week or month. Invest in a good pair of walking shoes to make sure you have the right support. 

When you walk, swing your arms and stand up as tall as possible. If you find it hard to walk with your arms swinging, an option is to invest in a pair of Scandinavian walking poles. 

Walking is the best medicine quote by Hippocrates

5 simple posture exercises

All 5 posture exercises are easy to do.

The same exercises are also toning exercises. Not only will you tone your muscles, but you are also likely to lose some back fat, arm fat and help to get rid of those dreaded bingo wings. 

Pilates lumbar twists for better posture

Your Back Pain Relief recommends your routine should also include a few twists to get rid of any tension you may be feeling in your back. 

Lumbar twists are easy floor exercises you can do at home with the help of a Lumbar Support.

You will need a mat, a thick towel and a smaller towel for head support for this exercise. 

Lie down on the floor with your the smaller towel under your head, knees bent and slightly apart. 

Stretch out your arms out in line with your shoulders and make sure your back is not arched. Pull in your abdominal muscles towards the floor and slow down your breathing. 

Turn your head to the right and slowly let your legs follow until you feel your hip touching the floor. Make sure you do this slowly, don’t just let your legs drop. 

Bring your knees and head back to the original position and repeat the same movement on the other side. Try to do 10 repetitions. 


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Standing arm rotations

Believe it or not, this exercise forces you to stand up straight and is a great way to strengthen the upper arms and the muscles in your upper back. 

Simply stand up with your legs hip distance apart and hold your arms out level with your shoulders. 

Start to circle your arms forward for 10 rotations and then reverse the rotation so that you are circling your arms in the other direction. You will feel this exercise in your arms and upper back. Work your way up to 20 repetitions each way.

Side bends

This is one of the best poses you can do to improve posture. If you have a hand weight available you can use it to increase intensity. 

Stand with your legs hip distance apart, put your palms together in front of you. Raise your arms to the ceiling and stretch through your core. Slowly bend towards the right and count to 15 slowly. Do the same exercise on the other side and work your way up to 10 repetitions on each side. This is a great exercise for the office

Open up the chest

Your spine needs to have some “backward” movement as well as forward movement. 

Once again, stand with your legs hip distance apart. Raise one hand above your head and place it between the shoulder blades. Take the other hand and place it on your lower back, fingers facing upwards. 

Now try to reach the other hand. At first, you may not be able to do it, but eventually, it will become easier. Change sides and repeat. It is surprisingly strenuous but try to do at least 10 repetitions.  


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Front stretch

This is another exercise you can do to strengthen your back. 

Stand hip distance apart and stretch your arms out in front of you. Place your palms together and stretch like you are trying to reach for something with both hands. Once again, aim for 10 repetitions. 

Posture support

When you suffer from back pain, an option is to invest in a posture corrector. The best posture supports are the ones which you can wear when you exercise. They include:

  • Posture corrector
  • Posture brace
  • Posture support

All three are comfortable to wear for an extended period of time, you can even wear them when you exercise. 

However, it is important to make sure you build up the time using your posture support as it can feel quite uncomfortable to begin with. You can use it doing housework, when out walking, or even at work to help be in the correct position when working at a desk.


Thank you John for this guest post! Hopefully it will help some of you think more about your posture and maybe you’ll give the exercises a try.

Your thoughts

What do you do to look after your posture?

Let me know in the comments below, and don’t forget to follow me on Pinterest by clicking the below.

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One thought on “5 posture exercises to help your daily routine

  1. Invisibly Me says:

    Ooo I’m liking the sound of the pilates lumbar twisty one. I need to do more with stretches and exercises for my back and hips. I know it’s nerve damage, but posture can make things worse or help in easing it ever so slightly. When walking I’m now more aware of my posture and I do actually find that my walking stick (similar idea with the poles you suggested) keeps me more upright and aware of my posture, too, though I don’t use it every time I go out.

    Great tips on these different exercises!
    Caz xx

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