How do I correct my very bad posture?

Question

I am only 22 years old and am worried that my posture is so bad that it's almost impossible to correct. I constantly hunch over and now whether I'm sitting or standing I already look like I'm hunch-back. If I try to sit or stand straight that will only last for a minute or 2. How can I fix this before it really is too late? Or can it already be irreversible at my age? Help.

Answer 1

You can improve this. Go to a gym and get a full body workout routine and follow it. 3 times a week.
Your torso muscles have become weak and out of balance. Most likely your shoulders are overdeveloped in relation to your back. This is common in people who work at a desk.

Probably the most important correction you can make is to get your shoulders back. Stand with your back against a wall and flatten your back up to it. Put your shoulders back until they are touching the wall, too. Do this 10 times a day, just to get them relaxed until you get started with the workout.

You are right that you need to correct this. Your spine is out of alignment and if you keep this up, you could develop osteoarthritis in your neck - which can cause problems all over your body.
Good luck. I wish I had done this at your age.

Answer 2

It's all about will power, u gotta constantly remind yourself to not hunch unless u wanna turn out looking like Quasimodo in the "Hunchback of Notre Dame". Being 22, it isn't too late but u must be sure that u are in the correct pose whether sitting or standing, not only mentally, physically try stretching ur arms upwards -90 degrees- by locking fingers and slowly push up the air. (Don't over do it, u might injured ur back!) Remain comfortably in that pose. Make ur shoulders the axis, that way u can realize that when u lower them, u gonna end up a Quasimodo!
And in any case of embarrassment, just say stretching is good for the muscles. Hope my experience helps :)

Answer 3

You just have to focus on how you are standing or sitting. You have developed bad posture out of bad habits, they are hard to fix but very possible to fix. Just remind yourself to stand straight, it will be hard the first month, but once you get it to become your habit you won' have to think about it.

As also mentioned, if you have pain with this you will want to see a doctor to make sure there is no other problem.

Answer 4

Stand up straight!!

Stop slouching!!!

The main problem is usually a lack of physical fitness - even if you don't feel fat, or think you are in good shape, chances are you don't get enough exercise.

Do lots of situps and crunches (kind of like a situp, but you lift your legs up too). Getting your abdominal muscles in shape makes a huge difference in how your back feels - do lots of stretching, and just make a habit out of keeping your shoulders back, and your back straight. As you work out it should get easier.

If you experience an abnormal amount of pain, or continue having problems despite sticking to a workout routine, then you might want to see a doctor.

Answer 5

Go to a gym and do exercises to strengthen up your back, a trainer will tell you what's good. Your back muscles are underdeveloped, thus why you slouch. If you tighten them up then it should help a ton.

Another thing, raise your monitor on your computer so it's at eye level or higher, this will prevent you from looking down. You can do this with some big books.

Hope this helps.

Answer 6

Buy yourself a large roll of 3' wide adhesive tape and have someone put it on your back, in the shape of an "X", running from shoulder to opposite side waist. You won't be able to slouch or hunch over.

Answer 7

Actually, the older you get the more difficult it is to correct your posture, but you are not that old yet. I think the tips above are really good and if they don't work, I encourage you to seek professional help.

Answer 8

Go to a physical therapist.

Answer 9

do push up and sit up to strenghten yr back muslce