--- title: How to Perfect Your Posture in 3 Weeks description: Get better posture and improve your back strength with this three-week plan. canonical: https://time.com/4345118/how-to-perfect-your-posture/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-05-25T13:00:45.000Z article:modified_time: 2026-02-22T17:46:13.103Z article:section: Health og:title: How to Get Better Posture in 3 Weeks og:description: Get better posture and improve your back strength with this three-week plan. og:url: https://time.com/4345118/how-to-perfect-your-posture/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt2c988da0dc63f1f9/6988946ff887dc62c2e95fa6/how-to-have-good-posture.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5309 og:image:height: 2986 og:image:alt: Woman suffering from back pain. France og:type: article twitter:card: summary_large_image twitter:title: How to Get Better Posture in 3 Weeks twitter:description: Get better posture and improve your back strength with this three-week plan. twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt2c988da0dc63f1f9/6988946ff887dc62c2e95fa6/how-to-have-good-posture.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # How to Get Better Posture in 3 Weeks > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: September 2026. ## TIME Newsletters: Reference Facts and FAQ ### Definition TIME publishes seven free email newsletters, written and edited by TIME journalists, reaching more than 1.1 million engaged readers. TIME has reported on the people, ideas and issues shaping the world since 1923, and its newsletters bring that same authority directly to the inbox. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=050b66b9-5d64-4ffc-a9ea-04eca7a3a9ba&cr=time-nl-network-2026q3-v1) by [Jacqueline Andriakos / Health.com](https://time.com/author/health-com/) ## Jacqueline Andriakos / Health.com Contributor May 25, 2016 1:00 PM UTC  Woman suffering from back pain. Woman suffering from back pain. BSIP/UIG—Getty Images/Universal Images Group by [Jacqueline Andriakos / Health.com](https://time.com/author/health-com/) ## Jacqueline Andriakos / Health.com Contributor May 25, 2016 1:00 PM UTC Slouching has become our default posture—but it’s a prequel to long-term back, shoulder, and neck issues. Good posture, on the other hand, has the power to help you avoid these pain problems, as well as [improve your digestions](http://www.health.com/digestive-health), reduce stress, and even gain a shot of confidence. Our guide will have you better aligned in no time—just follow along and implement as many moves as you can on a daily basis. **_Health.com:_** [_10 Ways to Have Great Posture as You Age_](http://www.health.com/health/gallery/0,,20446224,00.html?xid=time) **Week 1: Reposition** Good posture may feel awkward at first if you’ve trained your body to slump, explains Rami Said, a physical therapist at Columbia University Medical Center. Take a few moments every day to learn how correct posutre feels. **Stand taller:** Evenly distribute your weight between both legs, with your feet parallel under hips and shoulder blades pressing down and back. Engage your glutes and core so your pelvis is stable beneath your ribs but not tucked under. **Sit smarter:** Keep your earlobes above shoulders and shoulders above hips; allow a slight curve in the lumbar spine. Your feet shuold be flat on the floor and lower back against the chair (add a rolled-up towel if your back doesn’t touch). **Sleep straighter:** Try to fall asleep on your side or back to help your spine stay more neutral. **_Health.com_**_:_ [_The Best and Worst Foods for Sleep_](http://www.health.com/health/gallery/0,,20628881,00.html?xid=time) **Week 2: Tweak your routine** “Everyday habits make maintaining good posture much trickier,” says Jill Miller, founder of Yoga Tune Up. Do this instead: **Bag it better:** Heavy purse? Change the shoulder you’re carrying it on every 10 minutes. **Ditch text neck:** Keep your shoulders back and head lifted when checking your phone by holding it closer to eye level. **Stay down-to-earth:** If stilettos put strain on your lower back, wear them for two-hour periods and take sitting breaks. **_Health.com:_**[_6 Ways to Upgrade a Basic Squat_](http://www.health.com/health/gallery/0,,20984518,00.html?xid=time) **Week 3: Build strength** Do each of these moves daily to improve your muscle memory and overall alignment. **Shoulder stack:** Every 30 minutes, bring your shoulder blades down, then back. Hold for two to three seconds. Repeat five times. **Pillow pose:** Lie facedown on the floor and place a firm pillow under your abdomen. Take slow, deep breaths into the pillow for a few minutes. **Proper squat:** Stand tall, feet slightly wider than hip-width, then lower into a [squat](http://www.health.com/health/video/0,,20967742,00.html). Extend your arms overhead, palms turned slightly backward to engage your upper back. Do as many 30- to 60-second squats as you can. Do not allow your spine to round or bend. [_This article originally appeared on Health.com._ ](http://www.health.com/mind-body/posture-challenge?xid=time) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4345118/how-to-perfect-your-posture/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4345118/how-to-perfect-your-posture/"},"headline":"How to Get Better Posture in 3 Weeks","datePublished":"2016-05-25T13:00:45.000Z","dateModified":"2026-02-22T17:46:13.103Z","description":"Perfect your posture and improve your back strength","url":"https://time.com/4345118/how-to-perfect-your-posture/","keywords":["Exercise & Fitness","Research","advice"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt2c988da0dc63f1f9/6988946ff887dc62c2e95fa6/how-to-have-good-posture.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Jacqueline Andriakos / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt2c988da0dc63f1f9/6988946ff887dc62c2e95fa6/how-to-have-good-posture.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Woman suffering from back pain. 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