How to Improve Your Posture

Your head is pushed forward, your shoulders are rounded, and people keep telling you to stop slouching. You might blame hours of scrolling or desk work for your posture. But here’s the truth: there’s no such thing as “bad” posture. Forward head posture isn’t inherently harmful and doesn’t directly cause neck or low back pain. Your body is built to slouch sometimes, so stop being your own posture police!

What’s causing my neck pain if not posture?

It’s likely time. Staying in any position—slouched or “perfectly” upright—for too long without moving can lead to discomfort. Try sitting bolt upright for three hours; your neck and back will likely complain just as much. 

So what should I do for my neck and back pain?

•  Move Regularly: Break up prolonged sitting or standing with light movement to keep your body limber.

•  Practice Body Awareness: Check in with your body during work. Notice shoulder tension? Adjust your posture, tweak your workspace, or step away to relax.

•  Change Positions Often: Alternate between sitting, standing, and moving while working to avoid staying static too long.

Should I work on my posture?

Why not? Standing taller, sitting straighter, and pulling your shoulders back can boost confidence, increase flexibility, and help you feel better overall. Here are three simple exercises to support your posture:

Shoulder Blade Squeezes

Gently squeeze your shoulder blades together and push them downward, hold for 5 seconds. Repeat 10 times.

 Chin Tuck Against Backrest

Sit with your back against a chair’s backrest. Gently tuck your chin toward your neck, keeping your head level, as if creating a “double chin.” Hold for 5 seconds, repeat 8–10 times.

Pec Stretch

Stand in a doorway, place your forearms on the doorframe, and gently lean forward to stretch your chest. Hold for 20–30 seconds, repeat 1–2 times.

These quick exercises and habits can make a big difference. If you have questions about posture or pain, our ProHealth team is here to help!