How do I fix bad posture?
Strengthen your upper back twice a week, and move often. In studies, exercise improved rounded shoulders and a forward head. But sitting up straight all day isn’t the fix.
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How do I fix bad posture?
Do two things. Do strength exercises on at least 2 days a week, as the NHS advises for adults. It says to work all the major muscles, including your back and shoulders.
And break up long spells of sitting with some movement.
Does it work? A review of 22 studies looked at people with a forward head, rounded shoulders and a hunched upper back. Exercise improved all three.
| Who was studied | What they did | What changed |
|---|---|---|
| 22 studies: forward head, rounded shoulders, hunched upper back | Strength, stretching and shoulder exercises | All three improved. |
| 7 trials, 627 people with a forward head | Exercise | Head position may change a lot. Neck pain may ease moderately. |
| 99 adults aged 60 to 88 with a hunched upper back | Classes with a physio, 1 hour, 3 times a week for 6 months | Curve 3 degrees smaller than in people without classes. Day-to-day physical function did not differ. |
| 39 desk workers with rounded shoulders | 4 weeks of home exercise, some with tape added | Tape made no difference to posture. |
Sources: Sepehri 2024; Sheikhhoseini 2018; Katzman 2017; Gunaydin 2022
The trials ran for 4 weeks to 6 months, so give your plan time.
Pick two days this week. Start with the six moves below, then add a row.
What are the best exercises for posture?
There’s no single best one. The 22-study review found strength, stretching and shoulder exercises may all help. These six come from NHS physio sheets.
Six posture exercises from NHS physios
- Chin tuck: sit up with your shoulder blades squeezed together. Gently pull your chin in, eyes forward. Hold 2 seconds, 10 times, a few times a day.
- Chair back bend: sit on a chair with a high back. Gently lean back so your upper back bends over the top of the chair.
- Seated twist: cross your arms over your chest, hands on opposite shoulders. Turn your upper body to one side, back to the middle, then the other way.
- Arms up: sit tall and lift your breastbone, or lift your arms straight above your head. Feel the stretch in your upper back, not your lower back.
- Arch and dip: on all fours, arch your back up and let your head relax down. Then let your mid-back drop, neck long, elbows straight.
- Towel roll: lie on your back on a rolled towel between your shoulder blades. Hands behind your neck, breathe in and lower your elbows apart towards the floor.
Sources: NHS neck exercise sheet; Cambridge University Hospitals NHS; University Hospital Southampton NHS
Most sheets leave the repeats for your physio to set, so start with a few and build up. One NHS sheet says a mild to moderate dull ache is normal at first. Severe pain means you’ve gone too far.
Then build strength. A row works your upper back: see our dumbbell back exercises, or band exercises if you train at home.
Not exercised for a while, or have a health condition? The NHS says to speak to your GP first.
What is good posture?
There’s no perfect posture. NHS physios in Cambridge say there’s no clear evidence that bad posture causes back or other joint pain.
Once you have pain, though, posture can affect it. And what matters most is the time you spend in one position, not the position itself.
Sitting too upright and tense without back support can be uncomfortable too.
A standing posture reset from NHS physios
- 1
Tuck your chin
Gently draw your chin in.
- 2
Lift your chest
Lift your chest bone up and forwards.
- 3
Relax your shoulders
Let them drop. Tighten your lower tummy muscles and pelvic floor.
- 4
Soften your knees
Relax your knees so they’re not locked.
At a desk, sit right back in your chair with your feet flat. Let the chair back hold you up. The NHS adds: roll your shoulders back gently and bring your neck back.
Then set a timer to get up and move. Physios suggest little and often to relearn a relaxed posture. For nights, see our best sleeping position guide.
How do I fix rounded shoulders or swayback?
Rounded shoulders often come with a hunched upper back. The NHS calls a rounded upper back kyphosis, and says your shoulders may also look rounded.
The most common type usually comes from bad posture and often affects teenagers.
| Shape | What it looks like | What to try |
|---|---|---|
| Rounded upper back | The top of your back looks hunched. Your shoulders may look rounded. | The upper back moves above, plus rows twice a week. |
| Forward head | Your head sits in front of your shoulders. | Chin tucks, little and often. |
| Swayback | Your hips push forward and your upper body usually leans back. | We found no trials of swayback moves alone. Follow the same plan. |
Sources: NHS; Czaprowski 2018; Sepehri 2024; Sheikhhoseini 2018
Swayback is one of four common posture shapes seen from the side. We found no trials testing moves for it alone.
Very hunched? The NHS says physio exercises can help ease back pain and stiffness, but won’t improve the curve. One US trial in people over 60 found the curve was 3 degrees smaller after 6 months of classes.
So train for comfort and strength, not a ruler-straight spine. For shoulder moves, see our shoulder exercises guide.
Do posture correctors and neck braces work?
We found no NHS advice to wear a posture corrector or neck brace as an adult.
The NHS uses a back brace for a child with mild to moderate Scheuermann’s kyphosis, where the spine bones grow wedge-shaped. Even then, only under a specialist.
For low back pain, NICE says don’t offer belts or corsets. And in the desk worker trial, adding tape to exercise made no difference to posture.
Put the effort into the moves instead. A cheap band and a few rows twice a week is a good start. Our back strengthening guide has more.
When to speak to a GP
Back pain: who to call
- 1
999 or A&E
Pain, tingling, weakness or numbness in both legs, loss of feeling around your genitals or anus, bladder or bowel changes, changes in how your penis or vagina feels during sex or trouble getting an erection or orgasm, chest pain, or pain after a serious accident.
- 2
Urgent GP or 111
You feel hot, cold, shivery or generally unwell, or severe pain starts suddenly or gets worse fast.
- 3
See a GP
Pain that isn’t better after a few weeks at home, or any sign in the list below.
Source: NHS: back pain
See a GP if:
- your back has changed shape, or there’s a lump or swelling
- back pain comes from between your shoulders, is worse at night or doesn’t ease with rest
- you’ve lost weight without trying
- neck pain comes with pins and needles or a cold arm, or lasts more than a few weeks
- you think you or your child might have kyphosis
A stoop in later life can come from osteoporosis, a condition that weakens bones. The NHS says it happens when bones in the spine have broken. See our bone health guide.
In many areas you can refer yourself to NHS physio without seeing a GP first.