6 Common Posture Mistakes and How To Fix Them

Posture is often overlooked as a crucial factor in our overall wellbeing. What most people don’t know is that it plays a major role on whether or not you develop any serious illnesses, if your body and its systems function effectively, and if you can experience daily activities with little to no pain.

To learn more about all the benefits proper posture can offer, check our article on Benefits of a Back Brace.

To prevent your muscles, bones, and nerves from deteriorating due to poor posture, check our list of 11 most common posture mistakes and how to fix them:

  1. Staying in one position for too long

Our bodies are designed to be active in order to keep our muscles engaged and our bones strong. Furthermore, when sitting by a desk, we tend to tuck our legs beneath the chair, which causes pressure on our lower backs.

Fix: Regularly switch positions and keep your body at a 90-degree angle while sitting, with your feet flat on the floor and the rest of your body forming a right angle.

We highly suggest stretching multiple times throughout the day to release muscle strain.

  1. Hunching one’s shoulders

Sometimes it may be comfortable to keep your shoulders forward - but it tilts the natural curve of your spine and could potentially limit how much your lungs can expand.

Fix: Focus on lengthening your spine, making your body as tall as possible, while relaxing your shoulders.

  1. Looking down for too long

You must be familiar with this - it is the position most of us fall into when working by a desk, working on our computers, or texting on our phones. This puts too much tension on our neck and upper back.

Fix: Practice bringing your line of sight at least to your shoulders’ height. You can do this by raising your computer screen or holding your phone higher

  1. Not utilizing your core muscles

Two of the most common unhealthy resting positions are either pushing your belly forward, or slouching your lower back. Bother of these can lead to lower back problems, herniated discs, or even spinal stenosis.

Fix: Engage your core muscles and use them to support your spine. You can do this by pulling your belly button inwards to your spine, but not to the point of curving it unnaturally. It may feel more like an ab workout at first, but you will soon find it automatic for you to do after some time.

  1. Not doing core strengthening exercises

Without much muscle strength and flexibility to hold yourself in a healthy, upright position, you most likely will tire out early and stop trying altogether.

Fix: We highly suggest adding exercises to enhance your core strength, back flexibility, and leg muscles. The more often you do them, the more good posture will come naturally to you, These include pilates, yoga, barre exercises, various planking positions, differing bridge positions, and the like.

  1. Not minding your sleeping position

Your sleeping position is crucial to your posture since you will be in it for a good number of hours. Learn what your sleeping position is and the best way to keep your spinal alignment straight while in it.


Side sleeper – Place a pillow between your legs

Back sleeper  – Place a pillow under your knees

Stomach sleeper  – Be sure to use a firm mattress

Need help fixing your posture?

Apart from being mindful of the above habits, we can also use a little help from posture correctors. Here are some of our best sellers:


Do you experience regular shoulder, neck and back pain? Self-care tools such as posture correctors can help to eradicate chronic pain and get your quality of life back on track! AlignMat stocks the largest range of posture braces in Australia. With multiple unisex designs, we have a brace for everyone age and body size! Our posture correctors can easily be concealed under clothing, unoticable and comfortable to wear in any situation. Making them perfect tools to help improve posture while working in the office, studying at uni, watching Disney+ at home or driving in the car! Start combating your slouching and chronic joint pain with the aid of an AlignPosture device.