Back pain can really get you down — physically and emotionally. But today, I want to lift you back up. Join me on a journey to improve your posture and, in turn, your overall well-being.
As a physiotherapist, I see the problems caused by poor posture every single day in clinic. But I also get to witness the life-changing results people experience when they commit to improving it. In this blog, I’ll guide you through simple, effective changes that can relieve back pain and help you feel more in control of your body.
The Link Between Posture and Back Pain
Before we dive into practical tips, let’s look at how posture influences back pain. Whether it’s slouching at your desk or hunching over your phone, poor alignment puts extra stress on your spine and muscles — often leading to discomfort, tension, or even long-term problems.
So, here’s a quick challenge: is there anything you can adjust about your posture right now while reading this blog? If so I challenge you to change it and see how long you can maintain it for!
The Power of Postural Awareness
Improving your posture starts with awareness. It’s not about chasing perfection — it’s about small, intentional changes that reduce strain on your back. That might mean keeping your head over your shoulders, moving position so automatically engage your core, or changing where your weight is.
Need help getting started? I offer a FREE Posture Masterclass together we assess your posture make changes as above and also consider the link between this and your pain. It’s a great first step. I would love to see you there, click to learn more and enrol.
Desk Setups That Support Your Spine
If you spend hours sitting at a desk, posture challenges are almost unavoidable — but totally fixable. From adjusting your chair height to positioning your monitor at eye level, we’ll explore ergonomic changes that support your spine and reduce back pain.
Want more detail? Check out my blog: Finding the Perfect Sitting Position: A Guide to Comfort at Work
Simple Exercises That Make a Big Difference
The real game-changer? Movement. Strengthening the muscles that support good posture — especially your back, shoulders, and core — helps prevent pain and improves how you move and feel.
If your movement is limited you will struggle to gain a good posture – stretches and mobility exercises will help.
If you are lacking strength then you will be unable to maintain a good posture for more than a couple of minutes so strengthening work will be essential to enable you to change your posture.
It’s about looking at why you are finding it difficult and looking to change it.
The Power of Posture Breaks
Even a great posture becomes problematic if you don’t move. That’s why I encourage regular posture breaks — small moments throughout the day to check in with your body, reset your position, and get things moving.
It’s a small habit with huge long-term benefits. Aim to move every 20-30 mins.
Posture in Everyday Life
Posture isn’t just a desk problem. Whether you’re commuting, scrolling on your phone, cooking dinner, or relaxing on the sofa — your alignment matters. In the masterclass we will cover tips to stay mindful and well-supported in all areas of life, without it becoming a burden.
Real Stories, Real Results
Real-Life Success Story: James, Age 47
“It wasn’t just my back that changed — it was how I moved through the day.”
James had been dealing with almost constant back pain for years. A self-employed graphic designer, he spent long hours at his desk and found that even short walks or standing in queues became uncomfortable. His GP suggested pain relief and stretches, but nothing seemed to make a lasting difference.
That changed when James joined the Back Pain Program.
What surprised him most wasn’t just the strength he gained from the exercises — it was the awareness he gained about how he stood, how he moved, and the simple habits that were keeping him in a pain loop.
By the end of the first few weeks, James had already noticed he was feeling stronger and his sitting posture felt more “natural” and less forced. But the real turning point came when he realised he could stand for extended periods without aching — something he hadn’t been able to do in years.
“It sounds dramatic, but I feel like I’ve got my body back. I’m not constantly thinking about my back or adjusting my posture every five minutes. It just feels better — stronger, more stable. I stand differently now, and that’s made all the difference.”
Final Thoughts
Your posture has the power to shape how you feel, move, and live. Improving it won’t just reduce back pain — it can boost your energy, confidence, and quality of life.
The good news? You don’t have to do it alone. With practical steps, the right support, and a bit of consistency, you can feel better. Let’s take that first step together — your back will thank you.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist
Treating Back Pain Since 2001
