Top tips and exercises for fixing bad posture and back pain

Exercises to help ease a stiff and painful area in the upper back for people who work at a desk all day.

Lye on your front and position your  arms out to the side at a 90-degree angle then straighten them above your head.

Lye on your stomach, splay your arms out straight to the side , palms facing down and move them up towards the ceiling.

Next, foward facing dog goes from the foetal position to your hands and knees

Lye on front, palms up, lift your  arms up toward the ceiling.

Repeat each move several times but do not  continue if they cause any pain or discomfort.

These movements are perfect for those who work at a desk job, have rounded shoulders, poor posture or feel tight in the upper back. It is good practise to do mobility exercises as they can help to alleviate a stiff or painful upper back.

Here are some other tips and tricks people can do throughout the day to keep their posture in check including not crossing their legs when sitting down.

10 ways to improve your posture 

1. Be mindful of your posture

2. Stay active

3. Change sitting position frequently

4. Move in ways you normally don’t

5. Maintain a healthy weight

6. Relax your shoulders

7. Take a deep breath

8. Break up your day with short walks

9. Limit wearing high heels

10. Don’t cross your legs

Change  your sitting position regularly, taking short walks to break up the workday and not wearing high heels often.