Stand Taller, Sit Smarter: Daily Habits That Support Your Spine
Small changes in how you sit, stand, breathe and sleep add up fast.
Are you struggling with back pain and wonder if your posture might be to blame? If so, now's a great time to start correcting your bad posture to help your back.
Experts say that around eighty percent of people will struggle with back problems at some point in their life, so it's important to stay on top of these issues before it's too late.
Back pain is awful, but your posture can make it worse.
Read on to learn the top six tips for better posture.
Like those proposed by Dr. Karl Knop, different exercise forms can help improve your core strength and help your posture. Some of these exercises use foam rollers or balance balls for added benefits.
Make sure you have the equipment you need to do exercises for posture as successfully as possible — the Exercise & Spine Alignment hub walks through the stretches and tools step by step. The Neck Shaper kit is a fantastic solution to help relieve back pain and restore mobility in the neck.
It sounds weird, but changing how you breathe can help change and improve your posture. Many people breathe from their chest, which can cause problems. Breathing from your chest puts pressure on those muscles, throwing off your posture and causing you back pain.
Instead, it would be best if you focused on taking deep breaths from your stomach. It would help if you also practiced your breathing patterns to make sure that they're stable. If you're not used to breathing from your stomach, try lying on your back with your hand on your stomach and taking deep breaths. This can help you change your patterns. Eventually, with enough practice, you'll be able to breathe from your stomach with ease.
Over the course of your workday, you may find yourself slouching over your desk. That's a normal impulse, but it's awful for your posture and can exacerbate your back pain. It would help if you instead were looking into the best sitting position for lower back pain.
To sit up straight and keep your posture in line, sit up in your chair but keep your shoulders relaxed. Ensure that your feet are flat on the floor so that you're not struggling to touch the ground. Keep your back at the back of your chair so that you're being supported properly by your chair.
Make sure you're using an office chair that properly supports your back, too. Look into ergonomic office chair options for your posture needs. When you're working, make sure your computer screen is level with your eyes to prevent straining your back unnecessarily.
It would be best if you also looked into your lumbar support options for alleviating back pain, particularly in your lower back. And, if you're having trouble keeping your posture in check while sitting and working, there are other options out there.
Try out a standing desk so that you can work on your feet. Or, sit on an exercise ball to help you train yourself to sit properly throughout your workday.
Your sitting position isn't just important when you're working at a desk. Many people spend a lot of their life driving, so you should make sure you're also positioned properly while you're driving.
Many of the same principles apply, but you'll also want to make sure you're sitting in a way that's safe to drive, as well.
Having strong core muscles can help your posture and prevent you from struggling with long-term back pain. Weightlifting, yoga, and pilates can target specific areas to help you improve your posture and prevent back pain. Basically, any form of exercise that focuses on your core can help you out on the posture front.
It would be best if you worked on improving your exercise stamina overall before diving into the deep end. Make sure you're getting plenty of cardio to keep your strength up while you try to improve your core and back muscles.
And, if you have pre-existing conditions or other concerns, talk to your medical provider before changing up your exercise routine.
Did you know that the position you stand in can affect your posture? There are common pitfalls to avoid that can help fix you up.
Avoid leaning on one leg when you stand, which puts too much pressure on one side of your back and can cause imbalance and uneven hips.
Many people stick their bottom out when they stand, which can negatively impact their posture. This is especially true of people who often wear high heels. When you're standing, try and hold your weight on the balls of your feet, and stand with your feet shoulder-width apart.
When you're on the phone, stay away from cradling your phone between your ear and your shoulder. Instead, try and stick with your headphones or a wireless headset to prevent problems.
How you sleep can also affect your posture, and therefore can cause you back pain. Instead of sleeping on your back or your front, try and sleep on your side, which can cause less stress. Make sure that your neck is being properly supported by your pillow when you're going to sleep. You can also put a pillow between your legs to ensure your back stays aligned.
If you're waking up in pain, you might have a bigger problem. Consider getting a new mattress and pillows that help support your body and help you sleep better. You'll probably want a firm mattress rather than a softer option.
One of the signs you may need to replace your mattress is if it's sagging. If your mattress or your bedspring sags, it's certainly time to replace them ASAP.
Posture support is something I build into ordinary days, not just workout time. Like when I'm sitting on a couch, I use a very different low back roll to support good posture while I'm working.
It is a small habit, but small habits are the ones that stick. Good posture is not something I save for special sessions — it rides along with whatever I am already doing. A simple roll behind the low back turns couch time into posture support time.
If you work from the couch the way I often do, try placing support behind your low back and notice how much easier it is to keep from slumping.
With these tips for better posture, you should be on your way to reducing your back problems in no time.
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Core-focused exercise leads the way. Weightlifting, yoga, and pilates can target specific areas, and exercise forms that use foam rollers or balance balls bring added benefits. Build your overall stamina and get plenty of cardio alongside the core work.
Breathing from the chest puts pressure on those muscles, which can throw off your posture. Practice deep breaths from the stomach instead — lying on your back with a hand on your stomach helps you learn the pattern until it feels natural.
Sit up with your shoulders relaxed, feet flat on the floor, and your back supported by the chair. Keep your computer screen level with your eyes, and consider an ergonomic chair, a standing desk, or an exercise ball for variety.
Hold your weight on the balls of your feet with your feet shoulder-width apart. Avoid leaning on one leg, sticking your bottom out, or cradling the phone between your ear and shoulder — headphones or a wireless headset are the better choice.
Side sleeping can place less stress on the back. Support your neck with the right pillow, place another pillow between your legs to keep the back aligned, and choose a firm mattress — replacing it promptly if it sags.
If you have pre-existing conditions or other concerns, talk to your medical provider before changing up your exercise routine. And if you're waking up in pain, that can point to a bigger issue worth having checked.
Published November 12, 2021 • Updated August 27, 2026
By Eileen Durfee, Nationally Certified Spinal Fitness Specialist, NASM-CPT, and inventor of the Creatrix Solutions spinal fitness equipment line.
Educational notice: The ideas shared here are for general education, to help you think through everyday posture habits. Our products are not intended to diagnose, treat, cure, or prevent any disease, and individual experiences vary. For guidance tailored to your own situation, please consult a qualified healthcare professional.
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