Maintaining proper standing posture is essential if you’re looking for how to fix bad posture, prevent discomfort, reduce pain, and improve your overall well-being. Whether you’re at work, home, or on the go, understanding your posture type is the first step toward meaningful improvement. In this guide, we’ll help you identify which posture type you might have and provide step-by-step tips and exercises to correct it.

Good posture isn’t just about looking confident — it’s vital for your long-term health. When your spine is aligned and moving well, it supports optimal nervous system function and overall vitality.

In fact, research suggests that up to 90% of the stimulation and nutrition to the brain comes from movement of the spine. That means how you stand, sit, and move each day has a direct effect on how your brain performs.

When posture is poor — whether you’re slumping at a desk or stuck in a rigid, overcorrected position — spinal movement is limited, potentially affecting everything from focus and energy to mood and coordination.

Characteristics:

• Increased Lower Back Curve: Known as hyper-lordosis, this posture is marked by an excessive curve in the lower back.

• Muscle Imbalances: The psoas and erector muscles tend to be tight, causing the pelvis to tilt forward, often accompanied by tight hamstrings.

• Common in: Dancers, pregnant women, and gymnasts.

Tips to Improve:

• Yoga Poses: Incorporate poses such as the Cat Pose (which involves arching the lower back) and the Child Pose.

• Lunge Pose: Helps in stretching and loosening the hip flexors.

• Chair Squats: Use chair squats to target and strengthen the gluteus maximus, which can help realign the pelvis.

Characteristics:

• Forward Head Position: The head juts forward past the shoulders, placing extra strain on the neck.

• Triggers: Often associated with prolonged computer or device use.

• Daily Impact: Extended sitting periods can exacerbate this issue.

Tips to Improve:

• Pec Stretching: Stretch the pec muscles at the front of the chest to relieve tightness.

• Rhomboid Activation: Strengthening the rhomboid muscles in the upper back can help pull your shoulders back.

• Chin Tuck Exercises: These exercises can improve the alignment of your neck and head position.

Characteristics:

• “Stand Up Straight” Look: This is the posture people often assume when told to “stand up straight.”

• Muscle Fatigue: Despite appearing erect, muscles fatigue quickly in this posture, making it difficult to maintain.

• Features: The chest is lifted and the pelvis is tilted forward, leading to a shortened low back and hip flexor muscles with an exaggerated lumbar curve.

Tips to Improve:

• Balanced Posture Training: Focus on exercises that reinforce natural posture rather than rigid, unnatural “military” alignment.

• Dynamic Movements: Incorporate exercises that promote fluid movement and strengthen the muscles responsible for maintaining natural spinal curves.

Step 1: Assess Your Current Posture

• Take a side-profile photo or video: Stand naturally and have someone take a full-body photo from the side, or use a mirror. Look for visual signs such as a forward head, rounded shoulders, or exaggerated lower back curve.

• Check for physical signs: Do you experience back, neck, or hip tension? Fatigue when standing for long periods? These are often related to postural imbalances.

Step 2: Identify Your Posture Type

Use the posture descriptions above to match your body alignment with one of the common types — Hollow Back, Flat Pelvis, Slumping, Round Shoulders, or Military posture. Identifying the correct type is essential to knowing which muscles need to be stretched and which need to be strengthened.

Step 3: Apply Targeted Exercises and Stretches

Each posture type benefits from different corrective movements:

• Hollow Back: Stretch hip flexors and strengthen glutes with lunges and chair squats.

• Flat Pelvis: Focus on back extensions and chest-opening exercises to improve upright alignment.

• Slumping: Stretch pecs, strengthen upper back, and practice chin tucks to bring the head back into alignment.

• Round Shoulders: Do postural yoga like cat/cow and engage rhomboids with resistance training.

• Military Posture: Avoid over-correction. Instead, practice natural spine alignment and avoid rigid tension.

Keep in mind: move gently and consistently. Overstretching or forcing posture change can create new issues.

Step 4: Integrate Posture Awareness into Daily Life

• Set posture reminders: Use phone alarms or sticky notes to check in on your posture throughout the day.

• Adjust your environment: Ergonomic chairs, proper monitor height, and supportive shoes can make a big difference.

• Take breaks: If you sit or stand for long periods, move every 30–60 minutes. Gentle stretches and mobility drills help keep the spine healthy.

Step 5: Track Progress and Adjust

• Reassess weekly: Take updated photos or notice how your body feels after a week or two of consistency.

• Listen to your body: Some discomfort may be part of change, but pain is a signal to pause and seek expert input.

• Consider professional guidance: A qualified practitioner can help address muscle imbalances, offer hands-on adjustments, and develop a personalised plan for lasting change.