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What’s The Best Way To Correct Your Posture When You Are Seated?

Last updated:
9 July 2026
One comment
Written by
Kathryn Merrow
,
Neuromuscular Massage Therapist
This article was reviewed for accuracy by 
Linda Hayes
, BSc Microbiology and Laboratory Medicine.

In This Article

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Do you start having back pain when you are sitting for a while?   Here are a few quick tips that can help.

Here are some arm movements to do when you are home or work.  They will help relax the muscles around your chest, shoulders, arms and upper back.

Pretend an arm is a windmill.  If you can, rotate your arm in a full (or pretty full) circle.  Go forward and then backward.  Always do a new movement thoughtfully and gently and see how it feels to you.

Noodle is a type of stretching movement to do at home unless you have a private office at work.  It will help you open and stretch your chest muscles.

Also, imagine there are long, strong cords attached to your breastbone and to the crown of your head and they are pulling you up to heaven.

Do you feel that correction to your posture as you imagine those cords pulling straight up?  Your chest lifts and your natural curve returns to your lower back behind your waist.  🙂  Your head moves back over your body where it belongs.

A rolled towel placed behind your waist when you are seated will also help you sit up straighter.

Now you have some nice and easy ways to correct your posture when you are sitting.

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A note from Kathryn: I am not a medical doctor. I am someone with a lot of experience and training in how bodies get pain and how they get rid of it. The information here is educational and based on my 40+ years as a neuromuscular therapist. If your pain continues, gets worse, or you are worried about it, please see your doctor or a specialist. Your body is worth it.
About the writer
Kathryn Merrow is a neuromuscular therapist with more than 40 years of experience helping people find the causes of their muscle pain and release it naturally. Known as The Pain Relief Coach, she teaches simple, logical ways to understand your body so you can get rid of pain instead of just managing it. Pain is a symptom. Kathryn helps you treat the cause.
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  1. […] to stretch.  If you have the feeling that you are curling forward it’s time to stretch.  Get your arms up and back, (<– click to article.)  squeeze your shoulder blades to your spine, lift your […]

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