5 Exercises to Improve Your Posture at Home

5 Jul, 2023

Looking to reduce back pain and improve your posture? You’re not alone. Millions of people worldwide believe that they suffer from back pain which is linked to prolonged poor posture.

The good news is that there are several exercises you can do at home to start improving your spine health and correcting poor posture. Here are five to get you started on your journey to pain-free posture!

A Clinician assisting a middle-aged man with an exercise to help improve his posture

Wall angels

This exercise helps to strengthen and maintain mobility in your back and shoulders. To do a wall angel, stand with your back against a wall and your feet shoulder-width apart. Place your hands on the wall at shoulder height, with your fingers pointing forward. Slowly slide your arms up the wall, making sure your head and back always keep in contact with the wall. Hold for a few seconds, then return to the starting position and repeat 10-12 times.

Cat-cow pose

 This yoga pose helps to maintain and improve mobility of your neck, shoulders, and lower back. To do a cat-cow pose, start on your hands and knees, with your back in a neutral position. As you inhale, arch your back, and look up at the ceiling. As you exhale, round your back and tuck your chin towards your chest. Repeat this movement 10-15 times.


Child’s pose

This yoga pose is a great way to relax your body and relieve tension in your back. To do a child’s pose, start on your hands and knees. Then, slowly lower your body down to the floor, sitting on your heels, whilst bringing your chest to your thighs and your forehead to the ground. Rest in this position for 30 seconds, then slowly return to the starting position and repeat 2-3 times.

Chest opener

This stretch helps to open your chest and improve your posture. To do a chest opener, stand with your feet shoulder-width apart. Reach your arms overhead and clasp your hands together. Slowly lean to the right, keeping your back straight and your core engaged. Hold for a few seconds, then return to the starting position. Repeat on the other side.

Plank pose

This exercise helps to strengthen your core, which can be essential in helping to support your lower back. To do a plank pose, start in a push-up position with your forearms on the ground. Keep your body in a straight line from your head to your heels. Hold for 30-60 seconds, then slowly lower yourself down to the ground.

These are a few of the many exercises you can do at home to help ease your back pain and work on your posture. If you would like more support in tackling your back pain from an Allied Health professional, a Physiotherapist can help by assisting you in developing an exercise program that is tailored to your specific needs.

Book a Mobile Physiotherapy appointment

With our Mobile Physiotherapists, you can receive personalised treatments in the comfort of your own home. Call us on 1300 122 884 to begin your journey to improved posture and reduced back pain.


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