Back pain and headaches? Learn how to improve posture with these simple techniques

Forever slouching and nursing a bad back as a result? This advice is crucial…

Good posture: illustration woman working at desk
(Image credit: Getty Images / wetcake)

What’s the secret to good posture? It’s all in the way you hold yourself.

Good posture can help us feel slimmer, more confident and, according to a recent study, could now even be a way to treat depression. So, what are you waiting for? All you need is one of the best yoga mats and you're good to go!

A study undertaken by Dr Elizabeth Broadbent for the University of Auckland has found that sitting down, all hunched over and slumped, could leave you feeling down and miserable, while sitting up straight could help you to feel less scared, more enthusiastic and more persistent. Dr Broadbent tried out her theory on 61 participants, and you can’t argue with the results. Half of the group were told to sit naturally, while the other half were told to sit up straight. They then had to deliver a five-minute speech, during which they were told to fill in a questionnaire about their mood at that exact moment.

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Those who had been instructed to sit up straight undoubtedly found that they had more energy, were more enthusiastic and even felt they spoke more articulately than normal.

In fact, good posture is crucially important for a number of reasons, most importantly for your health. Having incorrect posture can put unnecessary strain on your joints, so sitting up straight allows your muscles to actually function properly. Similarly, bad posture can cause headaches, back and neck pain, bad circulation and increased tension in your body – so practising good posture is undeniably important to eradicate these kind of issues.

Convinced? Try these easy tricks for great posture and feel yourself become instantly taller, slimmer and more confident!

How to get good posture: seven simple tricks

Try this unusual method with a piece of string

One of the most important muscles when it comes to perfect posture is called the transverse abdominis. This is a large fibrous band that wraps around our middle and is often referred to as our “core”. This acts like a corset and the stronger it is, the better posture you have (plus the flatter your abs are). A great way to strengthen this muscle is using a piece of string.

Stand tall and with good posture, then pull in your tummy muscles really tight. Now tie a piece of string around your waist, keeping that tummy pulled in; as soon as you relax your tummy muscles, the string will feel tight, so it prompts you to pull back in. This is a good drill to do every day and you only need spend a couple of minutes doing this, so it is great to do if you are chopping or cooking in the kitchen, as you can be toning your abs at the same time.

Stretch early in the morning

Re-engage your posture first thing in the morning to quickly readjust your muscles and pull everything back into place. Stand with your feet hip width apart and arms by your sides. Imagine you have a piece of string from the top of your head pulling you up to the ceiling, so you lift your entire body, making it as tall as possible but still keeping your feet firmly placed on the floor.

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Keep your tummy muscles pulled in tight and take a deep breath in; as you inhale, raise both your arms directly above your head and gently clasp your hands, then very slightly bend your upper body to the right, hold for a couple of seconds then return to the other side, while taking deep breaths in and out. Be sure to not lean forwards or backwards as you do this. Repeat these alternating side stretches 10 times every morning.

Declutter your handbag (yes, really)

Every time you sling your handbag over your shoulder, you could be sabotaging your posture; the heavier your bag is, the more weight you’re applying to one side of your body. If you must carry a heavy load, then a backpack is the optimum choice, or decant into two bags and carry one either side of your body.

(Image credit: Getty Images)

Stand up from seated regularly

Make sure you stand up from your desk or seat every 20 minutes, even if it is just to get a glass of water, stretch or walk around – this will help you limber up and prevent slouching. When we sit for long periods, we apply more compression to our spine and our shoulders can easily become rounded – often without us even noticing. Try setting a reminder on your phone.

Release your hip flexors

One of the main reasons for poor posture, or an inability to hold good posture, is tight hip flexors – these are a group of muscles towards the front of the hips near the top of the thighs. When we sit for long periods, these can become shortened and pull on the pelvis, affecting our posture. Doing pelvic tilts every day is a great way to prevent this.

Lie on your back with your knees bent and feet flat on the floor, with your arms by your sides and palms facing down.Keep your spine in neutral, i.e. in line with your hips and shoulders and not arched.

Take a big breath in through your nose and then gently exhale through your mouth as you pull your navel towards your spine, tilting your pelvis so your pubic bone lifts. Hold for a few seconds before lowering back down. Repeat 10 times.

Sit upright as much as possible

“Sitting up straight wakes up your brain stem, giving you an awakening feeling all over,” says nutritionist Charlotte Watts, author of The De-Stress Effect.

The easiest way to achieve correct posture when sitting is to practise the poses set out in the Feldenkrais Method. Developed in the mid-20th century, its gentle techniques aim to help correct poor posture habits that can cause stress and tension.

“It doesn’t matter what shape you’re in or how old you are, anyone can do it,” says Jeff Bell of Spectrum Wellness in New York. “Each move is performed slowly without pulling or pushing – it’s one of the safest forms of stretching,” he explains.

Run through these easy steps each time you sit down at home.

  • Sit upright in a chair (without leaning on the backrest) and face straight ahead.
  • Slouch by slowly rounding your back, tilting your pelvis towards your bottom.
  • Straighten, then slowly tilt your pelvis forward towards your legs, as if trying to improve your posture.
  • Tilt your pelvis back and repeat, slouching and straightening several times, noticing the difference in how your body feels.

Try yoga and pilates

Experts reckon Iyengar yoga can help lower blood pressure, ease back pain and reduce stress, as well as aid in correcting alignment. It’s important to research the best yoga mats, though, before you start practising.

Pilates aims to strengthen core muscles for a longer, leaner and more toned body. It’s ideal for those who want a longer shape or stronger back as it strengthen the mid-section muscles.

Try this gentle move to get you started at home.

  • Lie on your back with your knees drawn into your chest.
  • Slowly roll your head, neck and shoulders off the floor.
  • Extend your legs off the floor at a 45º angle, while raising your arms overhead.
  • Slowly sweep your arms out to the sides, then bend your knees and grasp your ankles. Repeat the entire sequence five times.
Amy Hunt
Amy Hunt

Amy Hunt is Life Channel Editor at, having been with the brand since 2015. She began as the magazine's features assistant before moving over to digital as a News and Features Writer, before becoming Senior Writer, and now a Channel Editor. She has worked on either women's lifestyle websites previously too—including Woman's Weekly,, Woman, and Woman's Own. In 2019, Amy won the Digital Journalist of the Year award at the AOP Awards, for her work on She is passionate about everything from books, to homes, to food and the latest news on the royal family. When she isn't editing or updating articles on cleaning, homewares, the newest home gadgets, or the latest books releases for the website, she's busy burying her nose in a gripping thriller, practising yoga, or buying new homeware of her own.