How Do I Stop Slouching When I Sit?

When I was a younger less experienced therapist I thought the idea of talking about and teaching posture was boring. Eventually, I came to the realisation that understanding and teaching key components of posture is the groundwork for a healthy spine and virtually any other treatment has to start from a place of solid understanding of posture to be effective. Since I am a person that likes to understand why I am doing something I found that explaining why posture is important to patients led to better carry over, less pain and better function. Not to mention the progressions of other exercises became more successful and easier to perform.

I hear the cue "pull your shoulders back" so often in an attempt to improve posture. What I see in response to that is almost always not helpful and in fact counterproductive. Here are the common mistakes that can make posture worse with someone attempts to pull their shoulders back.

1. Elbows go back behind the body and the hands have no place to go. This makes an impossible non functional position to maintain and does not encourage a neutral position of the neck or low back.

2. Overdoing the shoulders back action by over extending the low back. This tends to overwork the spine muscles along the entire backside

These 2 common errors in attempts at posture correction tend to leave the person feeling fatigued in the muscles along the backside of the body as well as like it is a failed attempt because it is impossible to sustain.

What to do instead?

The cueing I like to use is "Long neck" in order to stop slouching while sitting

1. visualize the back of your scull reaching for the ceiling or a gentle pull upwards from the hair on the base of your scull.

2. Pay attention to what positioning changes happen in your upper and lower back as well as where you feel the weight on your butt (if your sitting).

3. Then and only then gently create a little tension in your lower abdominals like you are pulling your belly button toward your spine, without changing the position of the rest of your body.

4. Visualize your rib cage expanding just a little to create a better base for your shoulder blades. Maintain normal breathing.

5. Now gently draw the lower edge of your shoulder blades only (not your arms or elbows) down and back as small as a caterpillar.

Now your in a good home base position to return to when you get lazy and slouchy. Following those steps helps you attain a more neutral position of the spine with activation of the muscles in the front and back of the body without overworking the wrong muscles. If you have been sitting for a period of time, check in with yourself, apply these 5 steps and stop slouching while sitting!

Good luck and keep a long neck.

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About The Author

Meet Dr. Dawn, a dedicated doctor of physical therapy since 1995. She became an orthopedic specialist in 2000 with an Orthopedic Manual Therapy Certification and earned a Doctor of Science in Physical Therapy from Oakland University in 2016 demonstrating a strong commitment to lifelong learning. Dawn opened her own practice in 2020, offering concierge physical therapy services to the Metro Detroit area.

Dawn has extensive experience working with a diverse range of patients facing both orthopedic and neurological challenges, as well as high performing athletes. However she has a strong passion and vast knowledge for working on the spine. Her years of dedicated practice and advanced training have equipped her with remarkable skills in movement assessment and rehabilitation. She takes pride in guiding clients through all stages of recovery—from post-injury or surgery rehabilitation, to  adventure travel preparation and golf performance.

Dawn was a triple sport collegiate athlete competing in diving, sailing, and gymnastics. Post college, Dawn has participated in many athletic events: fitness competitions, triathlon and ironman competitions, open water swimming and backpacking. She has overcome many of her own injuries and setbacks, most recently a total knee replacement. She has applied  her expertise into her own recovery which enables her to relate to her clients in a unique and compassionate way.

Her passion is to spread the message of empowering people to live active lives and extend their living-well years to the max, through movement. Dawn walks the talk.