How to Improve Upper Back Posture

Poor posture is a common problem with many causes. Common activities like driving, sitting in a chair and looking at a computer, standing for long periods of time and even sleeping can lead to poor posture. Over time, poor posture can become second nature. The drooping shoulders, collapsed chest and rounded back not only look bad, they can also cause breathing problems and even back pain. Fortunately, improving posture requires a few simple changes in your daily routine.

Instructions

• 1

  Keep your body in alignment during your daily activities. If you stand for long periods of time, make sure to distribute your body weight evenly on the front, back and sides of your feet. When sitting, sit up straight and keep your ears, shoulders and hips in one vertical line. Avoid unbalanced seated positions like crossing your legs unevenly and hunching your shoulders over.

• 2

  Ergonomic office chairs aid in good posture.

  Create a posture-friendly environment by investing in a supportive ergonomic office chair and making sure your desk and computer height are positioned so you do not have to strain your neck forward. If you experience back pain in the morning, consider replacing your mattress or purchasing a supportive mattress pad. Portable lumbar support pads or small pillows can help posture while driving.

• 3

  Wear supportive footwear while walking, exercising or standing for long periods of time. If you spend a lot of time walking with a bag, purchase a bag or backpack that is designed to minimize back strain and influence good posture.

• 4

  Exercise regularly. Aerobic conditioning like walking, swimming or cycling will promote stronger muscles all over the body, which aids in posture.

• 5

  Stretch your upper back throughout the day. For a simple back stretch, get into a seated position and lock your fingers around your knees. Straighten your elbows as you exhale and slowly raise your hands to the ceiling, lifting your upper body for a full stretch.

• 6

  Incorporate upper-back exercises into your daily routine. For a simple Pilates-based upper back exercise, lie face down on a mat. Bend your elbows and place your fingertips on your shoulders. Slowly lift your upper body off the mat, keeping feet anchored to the floor. Lift your elbows higher, keeping fingertips on shoulders and your nose pointed straight down at the floor for proper neck alignment. Hold for 15 seconds and release. Do as many reps as you can, increasing over time.