Poor posture can cause pain and stiffness
On this page
Key takeaways
- Simple exercises can help improve alignment
- A few daily changes can support long-term posture health.
Get moving with a quick posture reset
If you’re feeling stiff or sore after sitting for too long, you’re not alone. Improving your posture can help reduce back and neck pain, and it only takes a few minutes a day.
Bupa physio Carly Stewart shares 3 posture exercises you can do at home.
3 simple exercises to improve your posture
Hi, I'm Carly, a physiotherapist here at Bupa.
Holding the right posture and being aware of it can really help prevent pain and stiffness.
There are 3 key areas that you want to target the neck, the middle back and the lower back.
The first thing you're going to do is some neck retractions to help with the neck.
So, finding a wall, putting your heels against it, making sure your shoulders are against it, and then from there you're going to push your head into the wall and do some neck retractions.
You're going to hold this for 5 to 10 seconds on each repetition and do about 10 reps. This can help prevent neck pain and stiffness and keep the neck in alignment.
Next up is the middle back.
And for this we're going to do some shoulder attractions.
So, pulling your shoulders straight back and down, making sure you don't shrug them up towards your shoulders, holding for 5 to 10 seconds and relaxing again, 10 repetitions really opens up the chest.
The next is the lower back.
It's really important to make sure that this prevents a lot of pain and dysfunction in this area.
So, what you want to do is some pelvic tilts. Putting your hands on your hips, standing up, you're going to slowly arch your back and then push your hips forwards, squeezing your glutes as you do so, tilting your hips and repeating.
So, going from one extreme to the other really allows you to loosen up the lower back and engage your core.
Doing all 3 at once helps align your posture, making sure that you pull your core forwards, shoulders nice and back and down and head and neck back.
Being aware of your posture is really key to reducing pain and injury, particularly in your lower back. We'll see you next time.
Simple ways to improve your posture
While exercises are a great place to start, small daily habits can also make a big difference.
1. Set up an ergonomic workspace
Make sure your chair, desk and screen are all set up to support your body. Your feet should rest flat on the floor, knees at a right angle, and your screen should be at eye level.
2. Strengthen your core muscles
Your core plays a big role in keeping your spine aligned. Try planks, bridges or seated leg lifts each day, and consider seeing a physiotherapist for a personalised plan.
3. Take regular movement breaks
Try standing up, stretching or taking a short walk every 30–60 minutes. It helps reduce stiffness and keeps your muscles from fatiguing.
4. Be mindful of your posture throughout the day
Quick checks can help: Are your shoulders back? Chin tucked? Weight evenly balanced? Use your phone or a mirror to check in with your posture regularly.
5. Support your posture while sleeping
Your sleep setup matters too. Make sure your pillow and mattress support your spine. If you sleep on your side, try placing a pillow between your knees to reduce strain on your hips and back.
Members First Network
Our extensive network provides certainty of costs for extras services: dental, physio, podiatry and chiropractic.
Make one small change this week
Posture is something we build through daily habits. Whether it’s trying one of Carly’s exercises or tweaking your workspace, small changes can add up over time. Choose one of the tips from this article to try this week, your body will thank you for it.
At Bupa, trust is everything
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
1Physiotherapy Board of Australia. (n.d.). Managing posture and movement.
2Better Health Channel. (2023). Posture and back care.
3Harvard Health. (2022). Posture exercises to prevent pain.
You might also like
5 key stretches to help relieve lower back pain
Sore lower back? These 5 simple physio-approved stretches can help ease pain and release tension at home.
Tech neck: What is it and how to stop it
If you’re getting a pain in the neck from too much time looking at your phone, you might have ‘tech neck’. Find out how to ease the pain.
Neck pain workout: Simple stretches to relieve pain
Stiff, sore neck? Try this gentle physio-led neck workout to ease tightness, improve posture and relieve pain from desk work or tech use.
Shoulder pain workout: Simple physio exercises for relief
Ease shoulder pain and stiffness with this short physio-led workout. Improve posture, strength and mobility with simple moves you can do anywhere.