Back pain bugging you lately? You’re not alone. Around 80% of people will experience it at some point. And while injuries or medical conditions like scoliosis can play a role, in many cases, back pain creeps in because of how we sit, stand, and scroll.
The good news? Small posture tweaks can make a big difference. Whether you’re working from home, commuting, or just glued to your phone a little too often, here are some easy ways to relieve back pain by improving your posture.
Common posture habits that could be hurting you
Modern life isn’t great for our backs. From slouching over screens to leaning on one leg, these everyday habits may be causing more harm than you think:
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Slouching or slumping while sitting
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“Text neck” – looking down at your phone for long periods
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Cradling your phone between your shoulder and ear
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Leaning on one leg while standing adds strain to one side of your lower back and hip
Sound familiar? You’re not alone but with a few mindful changes, you can start feeling better quickly.
5 Simple Posture Fixes for Everyday Life
🧍♀️ 1. Stand Tall
Visualise a line running from the floor, through your spine, and out the top of your head. Keep your hips level and shoulders relaxed, it’ll help reduce pressure on your lower back.
📱 2. Be Phone Aware
Using your phone for hours without thinking about posture? Try holding it at eye level, keeping your shoulders down, and moving every 30–40 minutes.
💻 3. Sit Smart
Working at a desk? Your chair should support your lower back, your feet should be flat on the floor, and your screen should be at eye level. Ideally, your hips should be slightly higher than your knees.
🧠 4. Keep Your Head Up
Your head weighs around 5kg, that’s a lot of strain if it’s constantly leaning forward. Keep it aligned with your spine to relieve neck and upper back pressure.
🤸♀️ 5. Stretch It Out
Take stretch breaks every 30 minutes, roll your shoulders, stretch your arms and fingers, and stand tall to reset your posture.
Try these posture-perfecting practices
If you’re ready to level up your posture game, these body-awareness practices can help realign and strengthen your posture long term:
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Alexander Technique retrains how you move and hold yourself
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Yoga improves flexibility and strengthens your core and spine
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Pilates boosts posture awareness and strengthens stabilising muscles
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Feldenkrais Method teaches mindful movement to improve coordination
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Body Balance blends yoga, Pilates, and t’ai chi for strength and posture
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Barre workouts inspired by ballet focus on lengthening and lifting
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Pole fitness builds core and back strength while improving confidence
You don’t need to try them all, just find one that fits your lifestyle and keeps you moving.
Final Thoughts: Small Shifts = Big Relief
Back pain can seriously affect your quality of life, but the way you sit, stand, and move each day can have a powerful impact. Posture might not seem like a big deal, until you start to feel the difference.
💡 The more aware you are of your body, the stronger and more aligned you become.
