Your Health In Mind with Michael Storm and Dr. Dean Lloyd, September 11, 2025

Posture

Tools: Ma roller, neck pillow, massage chair, therapist, ergonomic chair and desk, Phone app https://www.uprightpose.com/lp/pbv2/

https://www.amazon.com/s?k=healthy+ergo+study+desk+and+chair&hvadid

1. Good posture is essential whether you are standing, sitting or lying down. Posture refers to the body’s alignment and positioning. Long-term “bad” posture—in which the spine and/or limbs are out of alignment—leads to problems with the muscles and bones, which are caused by stress from gravity. Eventually, you will develop pain, soreness and stiffness throughout your body that can affect your daily functioning.  “As a physical therapist, posture is usually the first thing I look at when I evaluate someone,” DiVincent says. “It’s almost impossible to treat any issue without at some point addressing the position that the person holds their body in all day. It’s really fundamental to a lot of different conditions and injuries.”  Any time you’re holding your body in a position that’s not optimized, you’re risking strain and injury.  

2. There are simple exercises you can do to correct your posture. “There are a few important exercises you can do that will make you more mindful of how your body is aligned,” DiVincent says.   The most common posture problem when sitting is called upper cross syndrome. In this arrangement, the head is bent in a forward position. The upper spine has a rounded shape, curving outward at the upper back and shoulders, and shoulders are hunched up toward the ears.  Posture check:  Sit with your feet flat on the floor. Tuck your chin and move your head back. Lower your shoulder blades and pinch them together on your back. When standing, lower cross syndrome can lead to pain in the lower back and legs. In this position, the lower back is arched and the pelvis is tilted forward. This position leads to weak abdominal (stomach) and gluteal (butt) muscles. The thigh, calf and hip muscles may become very tight.  Posture check:  Stand with your feet hip-width apart. Position your knees over your ankles and make sure they’re not locked. Hold your pelvis in neutral alignment. Move your head and shoulder blades back. When lying down, poor posture can also cause back pain and muscle strain.  Posture check:  If you’re a side sleeper, put a pillow between your knees and a thicker pillow under your head. If you’re a back sleeper, put a pillow under your knees. Use an average-size pillow and make sure it’s under your head, not your shoulders. Try to avoid sleeping on your stomach, which can strain your back and neck. It’s also important to use good posture when getting in and out of bed. Bend your knees, roll to your side, slide your legs off the edge of the bed and use your arms to push up to sitting.

3. For good posture, it’s vital to both strengthen and stretch your muscles. “Stretching and strengthening have vastly different purposes but are equally important,” DiVincent says.   Stretching is helpful for tissues that have gotten short or tight because they’ve been held in the same position for too long. Strengthening, on the other hand, involves regularly contracting the muscles, which helps to make them stronger.   “When you’re physically stronger, you’re able to hold more load,” she adds. “In this case, the load refers to the weight of your own body.”  Each of these forms of exercise can make the other one more effective: It’s difficult to strengthen your muscles if you don’t have the flexibility to do the exercises that are needed, but strengthening without stretching will lead to more tightness and pain.  

4. Stretching your muscles benefits your posture in many ways.  Tight muscles can lead to imbalance, in which some muscles are short and strong, and others are long and weak. It can cause pain not only in the muscles themselves but also in the joints and nerve tissues. Tight muscles increase the risk of strain injuries.  With stretching, it’s important to be able to differentiate between a little bit of pain that means you’re activating your muscles and pain that means you’re pushing them too far. “You need to make sure you’re not injuring yourself while stretching,” DiVincent says.  Guidelines for stretching:  Stabilize one end of the area that you’re stretching. For example, if you’re stretching your hamstring, keep your hip stable and just move your leg out; if you’re stretching your calf, keep your heel in one place and lean your body weight forward to feel the stretch. Relax the muscles as you stretch. Check your alignment. Hold each stretch for 15 to 30 seconds and repeat two to three times. Don’t forget to breathe! 

5. Strong muscles are key to maintaining good posture. Strengthening should be a part of your daily routine in order to maintain proper posture. Weak muscles put joints and other tissues at risk of injury and make it difficult to maintain proper posture. A number of things can cause muscle weakness including injury, immobility, neurological conditions, nerve entrapment and arthritis.   When you do exercises for strength, focus on key areas of your body, including your shoulders and upper back, core, hips and legs. Strengthening work should lead to muscle fatigue, but not pain.  “Mild muscle soreness is normal and appropriate after strengthening,” DiVincent says. “But it’s a good idea to give your muscles a rest day in between exercises.”  

6. One of the best things you can do to maintain good posture is to move often. “No posture is good for too long a period of time,” DiVincent says. “You may have the best ergonomic situation possible, but if you sit at your desk for 10 hours a day, you’re going to have pain.” She recommends that people check in on their posture every 15 minutes and get up to move around every half hour or so.

Astrid J. DiVincent, PT, DPT, OCS

https://medlineplus.gov/guidetogoodposture.html

https://callixe.com/pages/np5-pa

Posture is an often overlooked but important aspect of daily life. Good posture is a core part of a healthy body’s foundation. Meanwhile, poor posture can cause negative and uneven damage, leading to bigger issues down the road, says Christina Markar, DC, a chiropractor in Wayne, New Jersey. It can continue into back pain, neck pain, headaches, and body fatigue; it can also bring about alignment issues that cause our internal organs to function less efficiently—slowing digestion and other vital processes.¹

Susilowati, IH, Kurniawidjaja, L M, Nugraha, S, Nasri, SM, Pujiriani, I, & Hasiholan, BP. The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work from home program of the university community. Heliyon, 2022;8(10):e11059. doi:10.1016/j.heliyon.2022.e110

If you struggle with poor posture, posture correctors can assist you in learning to engage the correct muscles.

Posture is an often overlooked but important aspect of daily life. Good posture is a core part of a healthy body’s foundation. Meanwhile, poor posture can cause negative and uneven damage, leading to bigger issues down the road, says Christina Markar, DC, a chiropractor in Wayne, New Jersey. It can continue into back pain, neck pain, headaches, and body fatigue; it can also bring about alignment issues that cause our internal organs to function less efficiently—slowing digestion and other vital processes.¹

Susilowati, IH, Kurniawidjaja, L M, Nugraha, S, Nasri, SM, Pujiriani, I, & Hasiholan, BP. The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work from home program of the university community. Heliyon, 2022;8(10):e11059. doi:10.1016/j.heliyon.2022.e11059

 If you struggle with poor posture, posture correctors can assist you in learning to engage the correct muscles.

Most posture correctors gently pull your shoulders back and align your spine properly. This helps train your muscles to maintain good posture even when not wearing the device. Many posture correctors also have adjustable straps that allow you to customize the level of support you need. We tested 22 posture correctors in The Verywell Testing Lab to evaluate their effectiveness, comfort, adjustability, and overall value. We also had a physical therapist from our Medical Expert Board review this information for accuracy related to support and fit concerns.

By Lindsay Modglin

Do Posture Correctors Work?

A good posture corrector helps train your muscles to sit up straight by placing the right amount of pressure on your body, says Rishabh Nanavati, rheumatologist at ClinicSpots. He explains that it’s important to wear it for the right amount of time as wearing it too often or too long can cause harm, and too little won’t be effective. How long is that? Well, it depends on your device and your familiarity with the device itself. Gbolahan Okubadejo, MD, FAAOS, board-certified spinal and orthopedic surgeon at The Institute for Comprehensive Spine Care, suggests starting with 15 to 20 minutes daily and adding more time, between 30 minutes and an hour daily, until your body adjusts to the proper positioning.

It’s possible to improve your posture, even if you’ve been slouching for years. However, retraining your muscles and spine will take time and effort. Wearing a posture corrector can help speed up the process by providing support and reminding your body to align properly.

What Healthcare Providers Want You to Know

• Fit: A posture corrector should fit snugly without rubbing or irritating the skin. It should support your posture when relaxed without restricting motion, says Kevin Lees, DC, director of chiropractic operations at The Joint Chiropractic. It should also be comfortable to wear for extended periods. Pay close attention to the size range and the type of strap it uses so you can ensure a proper fit for your build and body type.
• Support and comfort: Your posture corrector should have straps that disperse the weight across your back and shoulders. It should also be made from breathable material to prevent skin irritation and padded straps if you plan to wear it for extended periods. Lees says to ensure your corrector addresses the weaker areas of your postural muscles and to consult your chiropractor if you’re struggling to find the right support.
• Adjustable straps: Adjustability is crucial, as a posture corrector that’s too loose will not provide enough support, and one that’s too tight can be uncomfortable to wear. Posture correctors with adjustable straps usually have velcro closures that allow you to tighten or loosen the device as needed. Some also have loops that can be adjusted to change the length of the straps.
• Materials: Lees suggests breathable, washable materials that won’t create friction when moving. Breathable materials won’t irritate your skin or cause you to sweat. Washable materials are important for maintaining hygiene, as you’ll need to clean your posture corrector regularly.