Have you ever tried to “sit up straight” only to find yourself slouching again five minutes later?

Maybe you’ve pulled your shoulders back, lifted your chest, and thought, “Right, I’ve got this” — and then boom…gravity wins.

You’re not lazy. Your body’s not broken. It’s just that forcing good posture doesn’t work. Here’s why — and what to do instead.

Posture shouldn’t feel like a workout

Whenever I meet someone new and mention I’m a posture specialist, I watch the same thing happen like clockwork — they straighten up, puff out their chest, and yank their shoulders back like a soldier on parade.

And then they usually laugh and say something like: “Sorry — I know I slouch. I’m trying!”

It’s such a common response because, since childhood, we’ve been told to “sit up straight” and “stand tall.” But no one ever explained how to do it — or what “good posture” even means.

The truth? If your body is in balance, good posture should feel natural. Effortless. Like breathing.

What babies and toddlers can teach us

Pay attention the next time you see a toddler sit, crawl, and roll around on the floor.

One second they’re upright with perfect alignment, and the next they’re upside-down in a chair like a mini yoga guru on a sugar high.

They don’t try to sit up  straight — they’re just free to move, because their muscles are balanced and working as a team.

As we get older, we sit more. We repeat the same movements. Injuries happen. Stress builds. The body starts compensating. Muscles tighten, joints shift, and slowly but surely, we lose that effortless alignment.

That’s why trying to hold yourself upright through sheer effort doesn’t last. The supporting muscles simply aren’t in the right shape to keep you there.

So… is good posture supposed to feel natural or forced?

Natural. Always.

If your “good posture” feels hard to maintain, it’s usually a sign that certain muscles are overworking while others are underworking.

It’s not a discipline problem, it’s a mechanical imbalance — and that can be fixed.

The solution? Not bracing or tensing, but restoring balance to your body so that sitting, standing, and moving well becomes second nature again.

How to fix your posture without forcing it

The best way to work on it is with a short, daily sequence of posture correction exercises — simple movements designed to restore alignment, reduce compensation, and re-educate your body.

These are the same techniques I use with clients every day, whether they’re dealing with:

• Chronic back, neck, or shoulder pain

• Postural collapse from years at a desk

• Or just wanting to look and move better without it feeling like hard work

How to start

One of the first posture correction exercises I often give to clients is something called Static Back. It might look basic, but it’s one of the most effective ways to let your spine, pelvis, and upper back realign — naturally and gently, without force.

Here’s how to do it: [Instructions for the Static Back exercise]

This isn’t a magic fix, and it won’t solve everything, but for most people, it can be a powerful first step toward real, lasting change.

 

Written by Ameet Bhakta
Posture Specialist | Health Through Posture
Clinics in London, Tunbridge Wells & Online
Trusted by GPs, consultants, athletes & busy professionals