How to Improve Posture to Relieve Back Pain

Back pain is a common problem that affects millions of people around the globe. This condition often leads to stress and anxiety, which can cause other health problems such as depression or insomnia.

Posture plays a major role in maintaining good health. Poor posture can lead to neck, shoulder, back, knee, hip, and leg pains. Back pain can also affect your mood and overall quality of life. If you are looking for ways to improve your posture and reduce back pain, here are some ways to get started.

The Basics of Posture

Posture is how we stand up straight, sit down straight, lift items, reach for objects, bend over, and even carry ourselves around. Good posture helps us maintain balance and avoid injury. Poor posture can lead to pain, fatigue, poor health, and decreased productivity.

Good posture involves three types of alignment:

  • Upper body alignment: This includes keeping our arms close to our sides, shoulders relaxed, and head held high.
  • Lower body alignment: This includes having knees slightly bent, feet flat on the floor, and ankles perpendicular to the rest of the leg.
  • Core alignment: This includes having strong abdominal muscles, buttocks pulled toward the midline, and pelvis tilted forward.

Maintaining good posture requires having strength and proper alignment in each of these three areas.

Exercises That Improve Posture and Ease Back Pain

Standing exercises are great ways to keep your body healthy. They can help prevent injuries like lower back pain, knee pain, and shoulder problems. Here are some simple exercises that you can do anytime, anywhere:

Reverse High 5

Stand tall and raise both arms above your head. Then, gently press your palms together as if you were giving somebody a double high five. Lower your arms and release. Do 10 reps.

Turn the palms to face the wall behind you. This helps strengthen the muscles in your upper back. Hold for 30 seconds. Repeat three times.

Stand with feet hip-width apart. Bend forward at the hips and knees, keeping your spine straight. Bring one hand toward your chest and place it against the wall. As you pull yourself into a seated position, use your free hand to push away from the wall. Return to standing. Alternate sides. Do eight repetitions.


This yoga pose is great for relieving stress and improving flexibility. Cat cow pose is a powerful way to open up your hips and lower back while stretching out your hamstrings and calves. You can do it anywhere — even standing at work.

Start on your hands and knees facing forward. Inhale and lift your head, neck, and torso upward toward the sky. Exhale and drop your belly down onto the floor, curling your tailbone under. Your hands are still on the floor, supporting you. Now inhale again and raise your arms overhead, looking straight ahead.

As you exhale, fold over your legs and bring your palms together behind your back. Keep your elbows close to your sides and your shoulders relaxed. If you feel comfortable, place one foot on each hand.

Sleep Better

When you have back pain, it can make falling asleep difficult. But there are things you can do to help ease the discomfort. Your body naturally aligns itself during sleep. If you’re used to sleeping on your stomach or your back, try changing positions. Sleeping on your side can reduce pressure on your lower back. Laying flat on your back can put too much stress on your neck. Use a firm pillow to support your head while you sleep. Avoid soft pillows that might cause neck problems.

Get Back Pain Relief From the Experts at Orthopedic & Laser Spine Surgery

If you suffer from back pain, you can consult the team at Orthopedic & Laser Spine Surgery. We can help get to the root cause of your back pain and address any underlying causes. No one wants to suffer from back pain. Our spine doctors are here to help you get the relief you need to live your best life, free of back pain. You can schedule an appointment through our contact form or call our office at (855) 853-6542.