Exercises to Improve Posture for Back Pain

Sitting at a desk or driving for hours are two ways to cause your spine to tense up. You need to decompress it! Here’s some exercises to improve your posture and alleviate back pain.These movements reduce muscle tension, restore mobility, and give your spine the space it needs to breathe again.

And the best part, you’re not going to need fancy equipment. Just a floor, maybe a wall, and a couple of minutes to focus on your body.

Start with Thoracic Mobility (Thread the Needle)

One of the most common problem areas is the thoracic spine, the upper and mid-back. It tends to get stiff, especially if you spend a lot of time hunched over. To free it up, I like a simple exercise called thread the needle.

• Start on all fours. 

• Slide one arm underneath your body like you’re “threading” it through.

• Drop your shoulder down, let your chest rotate, and breathe into the stretch. 

• Slowly return and repeat, adding gentle movement instead of just holding still.

This not only opens your thoracic spine but also eases tension in your lower back muscles. Make sure to do both sides for balance.

Downward Dog (Without the Hamstring Struggle)

Most people know downward dog from yoga, but it’s underrated as a posture reset. Think of it as a gentle inversion, your spine is angled so gravity can actually help decompress it.

Don’t worry about keeping your legs perfectly straight. In fact, I bend my knees a lot so I can focus on dropping my chest and lengthening my spine rather than straining my hamstrings. Relax, breathe, and let your upper back and shoulders open.

Forward Fold (Supported or Ragdoll)

Now let’s flip things right side up again with a forward fold. This one’s amazing for releasing tension in the back of your spine.

• Hinge forward slowly, letting your arms dangle like a ragdoll.

• You can hold your elbows and gently sway side to side.

• If forward bending feels uncomfortable for your back, support your hands on a foam roll, a yoga block, or even a chair.

The goal isn’t to push yourself, it’s to allow the muscles that have been gripping tightly all day to finally let go.

Standing Spinal Decompression

This one’s one of my favorites because you can do it almost anywhere, at your desk, by the wall, even with the roof of your car after a long drive.

• Place your hands on a sturdy surface (desk, wall, countertop, even a heavy car roof).

• Step back, hinge at your hips, and focus on dropping down, through your thoracic spine.

• Gently sway side to side while breathing into the stretch. 

If you’re holding something heavy like a counter, you can lean back slightly for a little traction effect, it feels incredible.

Legs Up the Wall (The Finisher)

Finally, my favorite way to close this routine: legs up the wall. This one is so relaxing you might fall asleep in it.

• Scoot your hips close to a wall and swing your legs up.

• Let your knees soften so you’re not straining.

• Open your arms out to the sides, close your eyes, and just breathe.

This position uses the natural tension in your hamstrings to gently lengthen your lower back and decompress your spine. It’s simple, restorative, and a perfect way to end your session.

A Quick but Important Note: Stability Matters

Gentle decompression and stretching can feel great in the moment, but that relief is usually temporary. To truly break free from the back pain cycle, you need core stability—the active engagement of your deep core muscles that keeps your spine supported as you move.

Core stability is the foundation that prevents excessive strain on your spinal structures during everyday activities and bigger movements alike. Without it, stretching and mobility will always feel like “chasing relief.” With it, your body learns to move with support, so you’re not just loosening tight muscles, you’re building resilience.

This stability work is exactly what we focus on inside Core Balance Training. It’s what I’ve spent my career specializing in, and it’s what gives people the ability to integrate support into their daily life. When you feel your core engaging in the right way, you’ll notice the difference, it’s not just about feeling loose for a moment, but about creating a balanced support system through your core that holds you up all day.

If you take only one thing away, let it be this: mobility and relaxation are helpful, but stability is what truly changes the long-term outlook for your back.

Wrap Up

So here’s your invitation: pick one or two of these exercises the next time your posture feels crunched. Better yet, flow through all of them as a mini routine and notice how much taller, looser, and more energized you feel afterward.

And remember, if anything feels uncomfortable, don't push through it. Just stop and move on to the next one. All of these should feel good.

If you’re ready to feel the difference core stability can make in your everyday life for yourself, join us with a 7-day free trial. You’ll learn how to engage your core in a way that feels natural, experience the support it brings, and start carrying that balanced strength into everything you do.

Until next time, you know what to do, get down on the floor and connect to your core.