5 Ways to Improve Posture as You Age

Prolonged poor posture can lead to backaches, headaches, neck pain, and overall stiffness, which may become more persistent as you age and the wear and tear of degenerative changes starts to set in.

Improving your seated and standing postures and implementing mobility and strength training routines can help reduce related symptoms.

1. Adjust how you sit.

Many posture problems are linked to a sedentary lifestyle, characterized by spending too much of the day sitting. For some, this is unavoidable. However, there are some strategies to support better posture while seated:

• Sit tall with the head high and in line with the spine, avoiding an anterior head carriage position.
• Keep the shoulders back and down, avoiding a hunched forward or rounded position.
• Engage the core to help keep the lower spine curvature neutral and not rounded or slouched.

If you sit for extended periods throughout the day, set up an ergonomic workstation and take frequent breaks to move your body. If possible, invest in a standing desk and aim to use it 50% of the time.

2. Try mobility work.

Mobility practices such as yoga, Pilates, and Tai Chi can help improve posture by mobilizing joints and muscles and activating and strengthening the muscles associated with maintaining good posture, such as the core, spinal accessory muscles, and pelvic stabilizers.

If you don’t stretch or move regularly, gradually scale up as you gain more experience to avoid injury. Be mindful of how your body feels, and work with an instructor who is sensitive to your needs.

3. Prioritize your bone health.

Maintaining healthy bones is crucial for maintaining good posture. Osteoporosis is a condition that causes weak, brittle bones. It arises with aging or hormonal changes due to menopause. It can affect the bones of your spine and lead to a stooped posture.⁴

Steps to prevent osteoporosis and preserve bone health include:

• Limit alcohol: Since alcohol use can contribute to osteoporosis, limit or avoid alcohol.
• Nutrients: Aim to get vitamin D, calcium, and protein from your diet or supplements. Foods rich in these include leafy greens, nuts, dairy products, yogurt, and salmon or other fatty fish.
• Quit smoking: Smoking tobacco impacts bone health; stopping this habit helps prevent osteoporosis, along with other health benefits.
• Weight-bearing exercise: Weightlifting or weight-bearing exercises like brisk walks, jogging, or stair climbing help prevent osteoporosis.

4. Find good footwear.

Another way to support your spine position is to consider your footwear. Wear comfortable, flat-heeled shoes that offer good arch and foot support.

High-heeled, narrow, or flat shoes with little to no support can lead to altered biomechanics, such as pronation (the foot rolls too far inward when you step), a collapsed arch, or an anterior pelvic tilt. These issues can impact overall posture, balance, and gait.

5. Strengthen your core.

Your core consists of the muscles of the hips, pelvis, back, and abdomen. Weakness, poor activation, and diminished mobility in these muscles are often at the root of poor posture.Strengthening your core muscles can improve spine position and prevent posture-related pain.

Exercises for Better Posture

There are many ways to target the core, pelvic floor, and spinal accessory muscles to improve posture and postural endurance. Exercises to try include the following:

• Plank: Lie face down on a mat or the floor with your legs extended, elbows bent under your shoulders, and forearms and palms on the ground. Draw your belly button up toward your spine to activate your stomach muscles. Hold the plank for 30 to 60 seconds before returning to the starting position.
• Squat: Start with your feet hip-width apart. Keeping your back straight, slowly lower yourself to a squat position, with knees in line with your feet. Hold it for 2-3 seconds, then rise back to standing. Keep a neutral spine throughout the movement.
• Supine pelvic tilt: Lie on your back with your knees bent and feet on the ground. Engage your lower abdominal muscles by tucking your pelvis and flattening the curve in your lower back by lowering it to the floor or drawing your belly button to the floor. Bring your lower rib cage to the floor; hold for 10 seconds and repeat for 10-15 repetitions.
• Wall sit: Sit with your shoulders and back against a wall, knees above the ankles, forming a 90-degree angle for 15 to 60 seconds. Work your way up to longer holds.

How Poor Posture Affects Health

Poor posture can lead to a wide range of health issues. Potential risks of slouching, slumping your shoulders, or other postural issues include:

• Joint mobility problems or reduced range of motion
• Loss of flexibility
• Musculoskeletal misalignment (misaligned bones and uneven muscles)
• Neck, shoulder, and back pain
• Poor balance and increased risk of falls
• Problems digesting food and breathing
• Spinal fracture or injury

When to Get Help

If poor posture disrupts your daily life, you should seek medical care. A healthcare provider can identify potential causes and manage their effects. Signs to seek care include:

• Frequent or chronic headaches, backaches, or shoulder pain
• Movement difficulties, loss of range of motion in the arms or neck
• Stiffness after sitting or standing for long periods
• Symptoms worsening despite home remedies and self-care strategies