Is it actually possible to improve one's posture?
February 10, 2023 5:56 AM   Subscribe

If you had bad posture, especially forward-slumping shoulders, and you tried to change that, did it work long-term? If so, what did it take?

I’m a woman in my mid-50s. I’ve had bad posture as long as I can remember. I suspect that having a back-brace when I was 12 or so contributed to the problem – it did correct the scoliosis I had, but I wonder if it let my core muscles weaken because it held me up without them.

It’s been contributing to some shoulder problems, for which I recently had two months of physical therapy. To address both the problems and the postural causes, I did daily stretching and strengthening exercises, and they also tried kinesiology taping. There are also plenty of articles about improving posture, and as many methods for it. But no matter how I go about it, it seems exactly as impossible as, say, trying to learn to always hold my arm up in the air. Gravity eventually wins.

Is it actually possible to improve one’s posture long-term? If you did it, how? Or is posture improvement just another of those things (like weight loss) for which there’s advice and products and practices, but not much evidence that most people can sustain meaningful change?
posted by daisyace to Health & Fitness (30 answers total) 40 users marked this as a favorite
 
I have similar posture issues (especially shoulders/neck slumping forward) and a few months ago I bought one of those posture correcting devices that look like backpack straps/a laser tag harness.

I admit I didn't wear it religiously, because I have sensory issues and found it very uncomfortable to wear over any kind of clothing (I usually wear loose shirts, and the sensation of crumpling fabric underneath the harness was a big sensory no for me), but I definitely noticed an improvement in my posture while wearing it and a few days after wearing it, and it helped my brain map where my muscles were supposed to be when forced into better posture. I keep meaning to try it without clothes on first, but I don't have a ton of naked free time programmed into my life right now. I suspect if I'd committed to it, it would still be helping. I also find it easier to move my body into that position without the device on now I know what it feels like to wear the device.

The other big thing that's helped with my posture is weightlifting, particularly exercises that focus on core & upper body strength. My partner claims to have noticed significant improvements since I started doing three weightlifting workouts a week last October. My program isn't specifically about posture, so I'm not going to share the details here, but would be happy to talk more about the muscle groups I've been working on in a memail if that's of any interest.
posted by terretu at 6:04 AM on February 10, 2023 [4 favorites]


My standing posture definitely improved after I started going to a gym regularly and my back and shoulders got stronger.
posted by jonathanhughes at 6:10 AM on February 10, 2023 [7 favorites]


Thirding strength. I had problems from a combination of computer use and no upper body and back strength. A minimal amount of rowing and lifting dumbbells gave me enough strength in the shoulders that they no longer slump. You need to build the muscles of the back that pull your shoulders back and down
posted by slow graffiti at 6:20 AM on February 10, 2023 [3 favorites]


I don't know whether you're familiar with the Bob and Brad PT videos on youtube, but they have several that have exercises for improving posture. I haven't tried the posture ones, but their exercises fixed what my doc thought was probably a rotator cuff issue (it was early in the pandemic and I didn't want to go to PT) and a number of MeFites have also written about success with their exercises.
posted by FencingGal at 6:36 AM on February 10, 2023 [5 favorites]


There's a backwards necklace thing you can wear that will vibrate every time you slouch, if you think that not realizing that you're slouching is part of the problem.
posted by Jacqueline at 6:37 AM on February 10, 2023 [1 favorite]


I came in to suggest rowing and weightlifting as well. Also kayaking (as long as you use proper form) which is a lot of fun!
posted by warriorqueen at 6:44 AM on February 10, 2023


Fourthing strength.

I have terrible posture. When I have made an effort and gone to the gym regularly, my posture improved. When I stopped, my posture deteriotated.

When I say 'gym', I mean that I used to go to the Les Mills 'Body Pump' class, where one does light dumbbells in simple routines which works out the muscles for the whole body. You could get more fancy and try more targetted routines, and/or personal trainers, but even just light strength workouts over several months will improve your posture. It's really not much more complicated than that.
posted by moiraine at 6:46 AM on February 10, 2023


My posture improved a lot when I did horseback-riding regularly.
posted by Taro at 6:49 AM on February 10, 2023


I'm going to jump on the strength training bandwagon. Also having a trainer if you can. Mine always talked a lot about posture which helped me focus on it. I remember running into a friend from high school and when she said she was now a trainer I immediately straightened up and she said that happens a lot to her.

The strength will make it easier to maintain good posture but you'll still need to be mindful of it. I find if I catch my reflection and my posture isn't good I'll straighten up too.
posted by any portmanteau in a storm at 6:57 AM on February 10, 2023


I think reformer pilates might help but I also enjoyed the Alexander technique classes I took. The idea behind those classes (they are 1:1) is that your body is holding memories that are holding you in these positions… and that your skeleton is strong enough to hold you upright, what you need to do is tell your body to relax and release the muscles so that your skeleton can hold you up. I think I still have not great posture but I have a lot less pain. Come to think of it I think I hadn’t really understood my life story behind my scrunching and wanting to take up less space and be small and submissive…at the time I did the Alexander sessions and I would probably get more out of it now.
posted by pairofshades at 7:32 AM on February 10, 2023 [6 favorites]


For me, core strength, and not just "core == abs". Obliques, and lower and mid-back strength, and even hamstring and glutes. Having all of those strong and working together, which yoga will also help with, is what shows up as "better posture" in your shoulders.
posted by Dashy at 7:48 AM on February 10, 2023 [3 favorites]


Strength training, completely.

If the hardest 'exercise' you do with those muscles is asking them to hold you up straight, that is the hardest thing they will be able to do - that is, standing up straight will tax them to the max and eventually, as you said, the muscles will tire, gravity will win, and you will slump.

You need to train them to be much, much stronger than that, by asking them to do harder things like row, lift weights, do pilates, or whatever the strength-building exercise of your choice is. You need them to be strong enough that holding you up straight for a full day is no big deal, rather than the hardest thing they've ever been asked to do.

The good news is that strength training is actually really enjoyable and yields quick results, and if you can find an activity you like, it will reap a lot of benefits beyond just posture.
posted by Ausamor at 8:12 AM on February 10, 2023 [4 favorites]


Response by poster: This is very helpful so far -- it's great to know that strength training and other exercise really can be effective. I'm not dead-set against a trainer or class down the line, but for someone who finds sticking to exercise hard, what are the one or two best things I could do at home to take a first, easy step towards targeting this goal? (If you can link to short demos of good form for a recommended move or two, that'd be perfect!)
posted by daisyace at 8:24 AM on February 10, 2023


The Feldenkrais method is very popular for posture and there is someone on Youtube who does short videos demonstrating the technique for specific problems. The theory behind the technique is somewhat similar to the Alexander technique, in that you are allowing the body the opportunity to move more freely by releasing tension.

Here is his playlist on posture.
posted by nanook at 8:32 AM on February 10, 2023 [6 favorites]


Another vote for weightlifting or other strength training. If money and convenience were no object, I’d get a personal trainer and start powerlifting and I bet you’d be astonished by how quickly and pleasantly your posture improved.

But for what’s easy to do at home? Probably planks?
posted by LizardBreath at 8:56 AM on February 10, 2023


It sounds silly, but I've been able to correct my posture by standing straight against a wall for an hour a day (while watching TV or listening to podcasts, meditating, whatever). Its simple but has been surprisingly effective.
posted by mezzanayne at 9:06 AM on February 10, 2023 [1 favorite]


Egoscue Method physical therapy significantly improved my posture (and ended a 15-year stretch of chronic recurrent back pain that at times had me in a back brace and walking with a cane). They have in-person clinics as well as remote teletherapy, but starting with one of the books is a relatively inexpensive and effective way to see if you click with it. I'd suggest starting with Health Through Motion or Pain Free.
posted by Lexica at 10:54 AM on February 10, 2023 [1 favorite]


Yes, strength training helps. It takes time to see those improvements though. What worked for me in the out-of-shape years was to focus on at least doing core exercises (crunches, planks later as my core improved) once a day. It took time and baby steps to build core into my daily routine, but the posture improvements were noticeable fairly soon. And once core exercise was a habit, the gym habit developed soon after. Core is like a gateway drug to overall strength, in a good way :)

A quick posture fix for right now is shoulder rolls. Roll your shoulders forward, up, then all the way back, hold for a few seconds, relax and let them drop. Do a couple of times and you'll feel things getting back into alignment. The link explains it better.
posted by Hardcore Poser at 11:09 AM on February 10, 2023 [1 favorite]


I think at least half of the effectiveness of a trainer is the accountability it enforces. Not only do you need to make your scheduled appointment but they will be able to tell if you did your exercises in between sessions as well so you'll need to do those too. If you had a workout buddy then you'd at least get the accountability for the sessions you have together.
posted by any portmanteau in a storm at 12:23 PM on February 10, 2023 [2 favorites]


Physical therapy straightened out my shoulders, but I had to get injured first. :(
posted by Sauce Trough at 12:53 PM on February 10, 2023 [1 favorite]


Strength training is very important. Mobility exercises are also important.

I do a daily workout from Well+Good on YouTube. They have a few videos which relate to posture specifically.
posted by kinddieserzeit at 12:59 PM on February 10, 2023 [1 favorite]


I'm currently dealing with this right now. It's really hard! I have been doing biofeedback and physical therapy and they are both always harping on me about posture. My biofeedback practitioner recommended a product called the Upright Go 2 which I find helpful. It's a little sensor you put on your back, either with adhesive or with a backwards necklace. It's not perfect - you can definitely fake bad posture with it if you wanted to - but even just the feeling of having it on me reminds me to have good posture. I pretty much only use it while working, but that's a big percentage of my waking hours, so I think it's helping.
posted by radioamy at 5:05 PM on February 10, 2023


The crowd’s already nailed it with strength training, and I’ll say I hired an online personal trainer and work out exclusively at home so far and it’s going REALLY well! The trainer is local so we did an in-person initial assessment but they send me personalized exercises, we check in every week, and if I have issues/pain/form questions I send recordings of my workouts and they give me thoroughly detailed analyses and solutions. It honestly rules and is much more affordable than I was expecting.

I found my trainer just by googling, and my workout equipment right now is a yoga mat and a pair of adjustable weight dumbbells. I’ve struggled with posture issues and body pain for about a decade and this is making a world of difference, and the trainer aspect is truly what’s making a huge difference for me motivationally! Knowing I’ve always got someone to help me figure it out is so helpful and my enthusiasm and consistency is just as high now as it was when I started (about two months). I’d been wanting to do strength training for years and never been able to get started til now. Highly recommend going the trainer route if you can!
posted by caitcadieux at 7:43 PM on February 10, 2023


What I find works well is to practice lining my spine up against a flat bit of wall or inside a doorway. Find a doorway or a flat bit of wall in your home, preferably somewhere between your work area, the kitchen and the bathroom.

There are several different components to good posture, such as the pelvic tilt, the chin drop, and the shoulders back. Get a good video or diagram to show you what you need to do if you can't figure it out, and do it up against the flat vertical surface.

Pretend you are a marionette with a string from the crown of your head pulling up upward you are as tall as you can be, and your weight is transferred partially to the balls of your feet. Then go limp, dangling from the imaginary string, so as to un-tense everything that doesn't need to be tensed up, but which you tensed up while getting into position. Hold that pose for several seconds and then walk away still holding it.

Hold the good posture as long as you remember to. It probably won't be that good, but that's expected for early days.

The next thing you do is set a goal of doing this five times during the first day. On your way back from the bathroom, flatten up against the wall in the hall and then walk away, with your posture corrected as best you can. On your way to the kitchen pause for half a minute and straighten up this way.

Do this five times a day for a week, checking it off in a spread sheet or something for accountability. At that point you will hopefully have started turning it into a habit and also have begun to develop the muscular strength to hold better posture for a minute or two. Keep setting a minimum number of times to do it per day until it is a habit.

Once you have been doing it against the wall regularly, start getting into the good posture pose before you back up to the wall, and back up to the wall already in the position. This will let you know what parts you are getting right without the wall to help you and which parts you need to work on some more.

If you are someone who fidgets or who has nervous energy, make good posture part of your fidgeting or working off steam.

You can do the marionette held up by an imaginary string from the top of your head thing while you are seated too. When you do it seated, more of your weight will transfer back to your butt, instead of your feet or thighs. When you first sit down to work, or to eat, get into the habit of remembering your posture and instead of slumping in relief and relaxation, pull yourself into good seated posture. When you are in a meeting, adjust your posture back to a straight tall back every time a new speaker starts a presentation or every time you notice someone sip their coffee.

Try to avoid sitting too much. That is where a lot of posture problems come from. If you take public transit try standing. Standing on a bus or subway is good for your core muscles as you adjust your balance with the movement.

You can start doing this tonight, and get a good start on it long before you can get out to buy those dumbbells, or find a trainer. Weight training IS good - but it is also possible to end up lifting dumbbells while keeping very bad posture. But you surely have at least one flat vertical wall in your home or your place of work that you can use and you will know if you aren't doing it right because of the gap between your spine and the wall.
posted by Jane the Brown at 7:59 PM on February 10, 2023 [1 favorite]


You might also want to examine your furniture. Do you have a squishy couch that encourages bad posture? Generally, firm furniture will be more encouraging of good posture (it's also better for the back).

Sleeping on your back can counteract slumped shoulders somewhat.
posted by Comet Bug at 8:02 PM on February 10, 2023


my 2 cents -

I find the Gokhale Method very effective and informative on posture work. This video might be useful (haven't sat through it. I took the foundation course).

Something to be aware of: I find bra straps (much like backpack straps) cause shoulders to hunch forward to pull the weight of the straps. This solution isn't for everyone, but I ditched bras (takes mental adjustment, along with a physical adjustment of ligaments that need to get used to picking up the weight, and wardrobe changes) and it makes a huge difference for my shoulders.
posted by mirileh at 1:02 AM on February 11, 2023 [1 favorite]


1 easy suggestion - buy a resistance band (about £8), i recommend searching for a "red resistance band" should be a long loop about 1-2 cms and in the description it may say 5-15kgs resistance (the band resistance us variable so will always be a range). Perform retract to rows/ single arm banded rows and band pull aparts ( start with aiming for 2- 3 sets of 8 - 10 and work up when that becomes easy). That is my best one trick that could resolve 80% of this type of postural issue.
posted by eastboundanddown at 1:50 AM on February 11, 2023 [1 favorite]


Response by poster: Thank you very much everybody! This is great info.
posted by daisyace at 1:56 PM on February 11, 2023 [1 favorite]


You've had a lot of people recommending exercises and gadgets. I'd like to second the earlier poster who mentioned Feldenkrais/Alexander technique. Meet with an Alexander technique teacher a few times and take their mind-body strategy to heart.
posted by lewedswiver at 4:58 PM on February 11, 2023


I'm a bit late to the party, but had to post because your situation resembles mine. I too am a mid-50s woman with lifelong back pain and posture issues. I have scoliosis, though I never wore a brace. It's relatively mild and most people can't tell if they aren't looking.

I have experienced big improvements through overall strength training which I do at home with small dumb bells. Others have provided great tips for staying motivated, such as visible tracking. I use this and it really helps.

If I find myself really not wanting to work out, it's usually because of specific exercises that I dislike. I also eliminate them (replacing with something else that targets the same muscles) or "hide" them in the middle of the workout (keeping the beginning and end pleasant is important for motivation).

I currently use the free version of the 7M app, which lets you build two custom programs. I do about half lower body and half core/upper body. I'd be happy to share some of the most effective ones if you send me a private message.

I have tried assistive therapies for decades, mostly physio, but also Alexander, Feldenkrais, chiropractic, and massage. None of these have provided lasting benefits for me. I found yoga unhelpful as well. I have stuck with all of these for at least a year and some for much longer.

Some things that have made a difference for me:
- realizing that I have to put effort into posture all day. Even daily workouts of 30-60 minutes isn't going to make up for 23 hours of slumping.
- getting my ergonomics right (I have a desk job) really has helped my shoulder, especially a vertical mouse with a thumb roller
- a specific shoulder stretch https://www.youtube.com/watch?v=EPreVTw-egg showed me how much tightness in the front of my body was pulling me forward

Good luck! I know it's not easy.
posted by Frenchy67 at 5:22 AM on March 22, 2023


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