3 Exercises I’m Doing To Improve Posture And Reduce Back Pain

Hey there 🙂

Your back is one of the most important parts of your body.

It supports you through every move you make, from bending to lift your child, to sitting at your desk, to dancing the night away.

Unfortunately, poor posture and back pain are incredibly common.

Most of us don’t have the muscle strength needed to keep our spines properly aligned.

As a result, back pain becomes a daily struggle, especially as we age.

If you want to live a vibrant, pain-free life, improving your posture is key.

Why posture?

Good posture helps you stand tall, move easily, and feel more confident.

It also relieves back pain, boosts your energy levels, and enhances your overall well-being.

But here’s the challenge:
Our modern lifestyle is mostly sedentary.

We spend too much time sitting and not enough time strengthening the muscles that support good posture.

So today, I'm going to share three simple exercises that can transform your posture and help you say goodbye to back pain.

3 Exercises I’m Doing To Improve Posture And Reduce Back Pain

Step 1: Strengthen Your Core

A strong core is essential for good posture because it supports your spine and reduces strain on your back.

When your core muscles are weak, your body compensates by using other muscles, leading to poor posture and back pain.

One of the exercises I do to strengthen my core is the Bird Dog exercise demonstrated in the GIF above.

Aim for 10-15 repetitions on each side at least twice per week.

Step 2: Strengthen Your Back Erectors

Spine erectors are these muscles along your spine.

Strong spine erectors helps you maintain an upright posture and prevents slouching.

Yoga's Cobra Pose targets these muscles, helping to improve posture and alleviate upper and lower back pain.

I do the Cobra Pose regularly as part on my daily yoga practice.

It's been one of the biggest game-changers when it comes to keeping my posture upright and my lower back pain-free.

Step 3: Strengthen Your Upper Back

Strengthening your upper back muscles helps counteract the forward pull of daily activities like sitting at a desk or using your phone.

The Prone Pull Downs targets these muscles in your upper back, promoting better alignment and reducing upper back pain.

Plus, it’s another great exercise for the spine erectors. Win-win!

Aim for 10 repetitions at least twice per week.


Incorporating these exercises into your routine can lead to lasting improvements in your posture and a reduction in back pain.

Start with these simple steps and gradually build your strength.

Have a wonderful weekend ✨

Whenever you're ready, here's how I can help:

1. Zero to yoga: Boost your energy and flexibility with my Yoga for Beginners program, designed to help you start your yoga journey and experience its incredible benefits.

2. Back to shape: Regain your fitness and establish healthier habits with my beginner-friendly program, designed to help you get back on track and feel your best.