Mmemories of my mother reminding me of “Stand up straight!” come to mind whenever I think of my sometimes less than stellar posture. When I was younger, I may have thought it was just a little harmless, but now that I’m in my 30s, I can really feel that back pain after a day at the office. It’s hard not to think I should have heeded that advice a little more. (Okay, okay, I hear you, mom!)
According to National Library of Medicine, correct posture can reduce back pain, a problem that affects more than a quarter of the working population. But while most of us know we need to focus on keeping our bodies aligned, how much should we really work there? According to the physiotherapist Femi Betiku, DPT, a certified Pilates instructor for Pilates clubthe answer is quite often—daily, to be exact.
“I would recommend that posture exercises be done daily alongside mindfulness to correct poor posture at work, home, in the car, etc.” said Dr. Betiku. “Many times it takes a high frequency of reps to build strength in those postural muscles, as well as a high frequency of cues to correct posture throughout the day.”
It may seem like a big commitment, but it’s worth it if you’re considering the alternative. A slouched position puts excessive pressure on the muscles around the spine, as well as on our discs and ligaments, causing inflammation and pain. Poor posture can also increase muscle tension in the neck and shoulders, leading to headaches and stiffness. Perhaps more surprisingly, Dr. Betiku explains that poor posture can also lead to decreased lung capacity.
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“Your overall fitness is very much related to your posture,” he says. “A growing number of studies show that poor posture alone will affect overall lung capacity.” When you slouch, your lungs get compressed and you can end up having breathing problems. “Those with poor posture will not be able to enjoy optimal physical fitness with cardio training,” he adds.
The good news? Troubleshooting this midday habit is quite simple. It just takes consistency and a bit of focus. “Postural exercises can literally be done anywhere,” says Dr. Betiku. “At work, when stopped at a red light, while cooking. It’s all about intention and awareness.
Dr. Betiku’s Two Best Posture Exercises
1. Bring your shoulder blades together
Sit up straight with your arms at your sides and your hands resting on your knees, then focus on your shoulder blades and bring them together. “This will activate some of the major postural muscles in the upper back,” says Dr. Betiku. Hold the position for five deep breaths.
2. Extend your upper back
Sit up straight and cross your arms over your chest. Focusing on the center of your back, extend the part of your upper back that sits between your shoulder blades – “as if you were shining your heart towards the ceiling at a forty-five degree angle,” says Dr. Betiku . • Repeat three or five times.
For both exercises, try to do them once a day. make one part of your morning routine, something you do every time you go to the bathroom or sit down after lunch. Once it’s a daily habit, better posture will follow.