How to Improve Posture with These Simple Daily Habits

05/04/2025

Brought to You by movéo physio

At movéo physio, we see first-hand how poor posture can lead to back pain, muscle tightness, and fatigue, especially in today’s tech-driven world. Whether you spend long hours at a desk, on your phone, or working from home, small daily changes can make a big difference in improving posture and preventing discomfort.

Here’s our expert guide to simple, effective habits you can start today.

1. Be Mindful of Your Sitting Posture

Slouching is one of the biggest contributors to back and neck pain. Here’s how to sit with proper alignment:

  • Sit back in your chair with both feet flat on the floor.
  • Keep your shoulders relaxed and avoid hunching forward.
  • Support your lower back with a cushion or ergonomic chair.
  • Adjust your screen to eye level to prevent neck strain.

movéo Tip: If you work at a desk, consider booking an ergonomic assessment with our team. We’ll help you set up a workspace tailored to your posture needs.

2. Take Regular Movement Breaks

Staying seated for too long causes muscles to fatigue, making you more prone to slouching.

Try to stand up and stretch every 30–60 minutes.

Quick Movement to Try:

  • Stand up, clasp your hands overhead, and stretch side-to-side.
  • Roll your shoulders back 5–10 times to release tension.

movéo Insight: Incorporating regular movement throughout your day helps “reset” your posture and keeps your muscles active.

3. Strengthen Your Core

Your core muscles are your posture’s foundation. A weak core can make it harder to maintain good posture, but strengthening exercises can help.

Try these beginner-friendly exercises:

  • Plank: Hold a forearm plank for 20–30 seconds.
  • Bird-Dog: On all fours, extend opposite arm and leg, hold, and switch sides.
  • Bridge: Lie on your back, lift your hips, and squeeze your glutes.

movéo Tip: Our physiotherapists can design a personalised core-strengthening program to support better posture and reduce back pain.

4. Adjust Your Standing Posture

When standing, focus on proper alignment to avoid strain:

  • Distribute weight evenly across both feet.
  • Engage your core muscles to support your lower back.
  • Keep your ears, shoulders, hips, and ankles in a straight line.

movéo Challenge: Next time you’re waiting in line or standing still, check your posture. Small adjustments like these can become second nature over time.

5. Mind Your Screen Time

Constantly looking down at your phone or laptop contributes to “tech neck,” a major cause of poor posture.

  • Hold your phone at eye level whenever possible.
  • Use a laptop stand or external monitor to elevate your screen.

movéo Tip: Follow the “20-20-20 rule”. Every 20 minutes, look 20 feet away for 20 seconds. This simple habit relaxes your neck, eyes, and shoulders.

6. Stretch Regularly

Tight chest and shoulder muscles often pull your body forward into a slouched position.

Simple stretches can open up your chest and improve alignment:

  • Chest Opener: Stand in a doorway with arms at 90 degrees, press gently forward, and hold for 20 seconds.Shoulder Rolls: Roll your shoulders backward to release tension.

movéo Recommendation: Stretching daily not only improves posture but also increases flexibility and prevents stiffness.

Why Posture Matters and How movéo physio Can Help

Improving posture isn’t just about looking confident—it reduces pain, prevents injury, and supports a healthier spine.

At movéo physio, our expert team offers:

  • Postural Assessments: Personalised analysis to identify posture imbalances.
  • Tailored Treatment Plans: Combining physiotherapy, strength exercises, and education to help you feel and move better.
  • Ergonomic Advice: Practical solutions for your work and daily life.

If you’re struggling with persistent pain or want to improve your posture, don’t wait. Book an appointment with movéo physio today, and let us help you take the first step toward better posture and a pain-free life.

Contact Us

Visit our website at moveophysio.com.au or call us on 9687 0635 to schedule a consultation. Let’s get you moving better with movéo physio!