If you havelow back painor neck pain, then you understand how debilitating this can be. Thesymptoms coming from your backmay make it difficult to sit, stand, bend, walk, and perform basic day-to-day tasks.A visit to your physical therapist is a good first step in caring for your back or neck pain. He or she can assess your situation and can offerspecific exercises and strategiesto help decrease your pain and improve your mobility.Your physical therapist will likely prescribe back exercises to help improve your overall range of motion and strength in your back. This can help you get moving better, and exercises performed regularly may help you prevent future episodes of back and neck pain.Postural correction is also an important component of any physical therapy program for low back or neck pain. Attaining andmaintaining proper posturecan help keep pressure off of spinal joints and discs and can help relieve pain that is coming from your back.A simple exercise to perform to help train your body to recognize proper posture is called theslouch-overcorrect procedure. It can help you understand what it feels like to have your spine in the optimum position to maintain proper posture. This can help decrease back pain, and proper posture may be one way to help keep the pain from coming back.1The Slouch-Overcorrect ProcedureBrett Sears, PT, 2011Before starting any exercise program for your back, you should visit your healthcare provider or physical therapist to ensure exercise is safe for you to do.To start the slouch-overcorrect exercise, sit in a chair with your back unsupported. Then, slowly allow your back to slouch down into a forward flexed posture. Your movement into this position should be slow and purposeful.After you slouch down, hold this position for one to two seconds, then move on to the overcorrect portion of the procedure.Keep in mind that if you start to feel pain while slouching, you should return to the upright position and try to maintain it.2The Overcorrect Position of the Slouch-Overcorrect ProcedureBrett Sears, PT, 2011After you spend one or two seconds in the slouched position, it is time to perform the overcorrect position of the exercise. To do this, try to sit up with an upright posture as straight as you can. It is helpful to keep your feet flat on the floor.When you sit upright, a forward curve in your spine, calledlordosis, should be accentuated.Your posture should be so upright that you feelunnatural, and you should feel a slight strain on your lower back, neck, or shoulders.Once you are in the full upright and overcorrected posture, hold the position for 1 to 2 seconds, and then slowly release your posture about 10 to 15 times. You should feel the stress and strain that was in your neck, shoulders, or lower back go away. The forward curve in your lower back should still be present, just not fully accentuated.You should now be sitting in proper posture for your back. This position may feel unnatural at first, but as you progress with the slouch-overcorrect procedure, it will start to feel more and more natural. Once you have attained proper sitting posture, the use of a lumbar roll or small pillow behind your lower back for support can help keep your spine in an optimum position.You can repeat the slouch-overcorrect procedure for 10 repetitions, and it can be performed several times each day to practice attaining and maintaining proper sitting posture.A Word From VerywellExercises and proper sitting posture are proven methods to help decrease low back and neck pain.By performing the slouch-overcorrect procedure, you can teach your spine to be in an optimum posture to help decrease and eliminate pain and keep the pain away.
If you havelow back painor neck pain, then you understand how debilitating this can be. Thesymptoms coming from your backmay make it difficult to sit, stand, bend, walk, and perform basic day-to-day tasks.A visit to your physical therapist is a good first step in caring for your back or neck pain. He or she can assess your situation and can offerspecific exercises and strategiesto help decrease your pain and improve your mobility.Your physical therapist will likely prescribe back exercises to help improve your overall range of motion and strength in your back. This can help you get moving better, and exercises performed regularly may help you prevent future episodes of back and neck pain.Postural correction is also an important component of any physical therapy program for low back or neck pain. Attaining andmaintaining proper posturecan help keep pressure off of spinal joints and discs and can help relieve pain that is coming from your back.A simple exercise to perform to help train your body to recognize proper posture is called theslouch-overcorrect procedure. It can help you understand what it feels like to have your spine in the optimum position to maintain proper posture. This can help decrease back pain, and proper posture may be one way to help keep the pain from coming back.
If you havelow back painor neck pain, then you understand how debilitating this can be. Thesymptoms coming from your backmay make it difficult to sit, stand, bend, walk, and perform basic day-to-day tasks.
A visit to your physical therapist is a good first step in caring for your back or neck pain. He or she can assess your situation and can offerspecific exercises and strategiesto help decrease your pain and improve your mobility.
Your physical therapist will likely prescribe back exercises to help improve your overall range of motion and strength in your back. This can help you get moving better, and exercises performed regularly may help you prevent future episodes of back and neck pain.
Postural correction is also an important component of any physical therapy program for low back or neck pain. Attaining andmaintaining proper posturecan help keep pressure off of spinal joints and discs and can help relieve pain that is coming from your back.
A simple exercise to perform to help train your body to recognize proper posture is called theslouch-overcorrect procedure. It can help you understand what it feels like to have your spine in the optimum position to maintain proper posture. This can help decrease back pain, and proper posture may be one way to help keep the pain from coming back.
1The Slouch-Overcorrect ProcedureBrett Sears, PT, 2011Before starting any exercise program for your back, you should visit your healthcare provider or physical therapist to ensure exercise is safe for you to do.To start the slouch-overcorrect exercise, sit in a chair with your back unsupported. Then, slowly allow your back to slouch down into a forward flexed posture. Your movement into this position should be slow and purposeful.After you slouch down, hold this position for one to two seconds, then move on to the overcorrect portion of the procedure.Keep in mind that if you start to feel pain while slouching, you should return to the upright position and try to maintain it.2The Overcorrect Position of the Slouch-Overcorrect ProcedureBrett Sears, PT, 2011After you spend one or two seconds in the slouched position, it is time to perform the overcorrect position of the exercise. To do this, try to sit up with an upright posture as straight as you can. It is helpful to keep your feet flat on the floor.When you sit upright, a forward curve in your spine, calledlordosis, should be accentuated.Your posture should be so upright that you feelunnatural, and you should feel a slight strain on your lower back, neck, or shoulders.Once you are in the full upright and overcorrected posture, hold the position for 1 to 2 seconds, and then slowly release your posture about 10 to 15 times. You should feel the stress and strain that was in your neck, shoulders, or lower back go away. The forward curve in your lower back should still be present, just not fully accentuated.You should now be sitting in proper posture for your back. This position may feel unnatural at first, but as you progress with the slouch-overcorrect procedure, it will start to feel more and more natural. Once you have attained proper sitting posture, the use of a lumbar roll or small pillow behind your lower back for support can help keep your spine in an optimum position.You can repeat the slouch-overcorrect procedure for 10 repetitions, and it can be performed several times each day to practice attaining and maintaining proper sitting posture.A Word From VerywellExercises and proper sitting posture are proven methods to help decrease low back and neck pain.By performing the slouch-overcorrect procedure, you can teach your spine to be in an optimum posture to help decrease and eliminate pain and keep the pain away.
1The Slouch-Overcorrect ProcedureBrett Sears, PT, 2011Before starting any exercise program for your back, you should visit your healthcare provider or physical therapist to ensure exercise is safe for you to do.To start the slouch-overcorrect exercise, sit in a chair with your back unsupported. Then, slowly allow your back to slouch down into a forward flexed posture. Your movement into this position should be slow and purposeful.After you slouch down, hold this position for one to two seconds, then move on to the overcorrect portion of the procedure.Keep in mind that if you start to feel pain while slouching, you should return to the upright position and try to maintain it.
1
The Slouch-Overcorrect ProcedureBrett Sears, PT, 2011Before starting any exercise program for your back, you should visit your healthcare provider or physical therapist to ensure exercise is safe for you to do.To start the slouch-overcorrect exercise, sit in a chair with your back unsupported. Then, slowly allow your back to slouch down into a forward flexed posture. Your movement into this position should be slow and purposeful.After you slouch down, hold this position for one to two seconds, then move on to the overcorrect portion of the procedure.Keep in mind that if you start to feel pain while slouching, you should return to the upright position and try to maintain it.
The Slouch-Overcorrect Procedure
Brett Sears, PT, 2011
Before starting any exercise program for your back, you should visit your healthcare provider or physical therapist to ensure exercise is safe for you to do.
To start the slouch-overcorrect exercise, sit in a chair with your back unsupported. Then, slowly allow your back to slouch down into a forward flexed posture. Your movement into this position should be slow and purposeful.
After you slouch down, hold this position for one to two seconds, then move on to the overcorrect portion of the procedure.
Keep in mind that if you start to feel pain while slouching, you should return to the upright position and try to maintain it.
2The Overcorrect Position of the Slouch-Overcorrect ProcedureBrett Sears, PT, 2011After you spend one or two seconds in the slouched position, it is time to perform the overcorrect position of the exercise. To do this, try to sit up with an upright posture as straight as you can. It is helpful to keep your feet flat on the floor.When you sit upright, a forward curve in your spine, calledlordosis, should be accentuated.Your posture should be so upright that you feelunnatural, and you should feel a slight strain on your lower back, neck, or shoulders.Once you are in the full upright and overcorrected posture, hold the position for 1 to 2 seconds, and then slowly release your posture about 10 to 15 times. You should feel the stress and strain that was in your neck, shoulders, or lower back go away. The forward curve in your lower back should still be present, just not fully accentuated.You should now be sitting in proper posture for your back. This position may feel unnatural at first, but as you progress with the slouch-overcorrect procedure, it will start to feel more and more natural. Once you have attained proper sitting posture, the use of a lumbar roll or small pillow behind your lower back for support can help keep your spine in an optimum position.You can repeat the slouch-overcorrect procedure for 10 repetitions, and it can be performed several times each day to practice attaining and maintaining proper sitting posture.A Word From VerywellExercises and proper sitting posture are proven methods to help decrease low back and neck pain.By performing the slouch-overcorrect procedure, you can teach your spine to be in an optimum posture to help decrease and eliminate pain and keep the pain away.
2
The Overcorrect Position of the Slouch-Overcorrect ProcedureBrett Sears, PT, 2011After you spend one or two seconds in the slouched position, it is time to perform the overcorrect position of the exercise. To do this, try to sit up with an upright posture as straight as you can. It is helpful to keep your feet flat on the floor.When you sit upright, a forward curve in your spine, calledlordosis, should be accentuated.Your posture should be so upright that you feelunnatural, and you should feel a slight strain on your lower back, neck, or shoulders.Once you are in the full upright and overcorrected posture, hold the position for 1 to 2 seconds, and then slowly release your posture about 10 to 15 times. You should feel the stress and strain that was in your neck, shoulders, or lower back go away. The forward curve in your lower back should still be present, just not fully accentuated.You should now be sitting in proper posture for your back. This position may feel unnatural at first, but as you progress with the slouch-overcorrect procedure, it will start to feel more and more natural. Once you have attained proper sitting posture, the use of a lumbar roll or small pillow behind your lower back for support can help keep your spine in an optimum position.You can repeat the slouch-overcorrect procedure for 10 repetitions, and it can be performed several times each day to practice attaining and maintaining proper sitting posture.A Word From VerywellExercises and proper sitting posture are proven methods to help decrease low back and neck pain.By performing the slouch-overcorrect procedure, you can teach your spine to be in an optimum posture to help decrease and eliminate pain and keep the pain away.
The Overcorrect Position of the Slouch-Overcorrect Procedure
After you spend one or two seconds in the slouched position, it is time to perform the overcorrect position of the exercise. To do this, try to sit up with an upright posture as straight as you can. It is helpful to keep your feet flat on the floor.
When you sit upright, a forward curve in your spine, calledlordosis, should be accentuated.Your posture should be so upright that you feelunnatural, and you should feel a slight strain on your lower back, neck, or shoulders.
Once you are in the full upright and overcorrected posture, hold the position for 1 to 2 seconds, and then slowly release your posture about 10 to 15 times. You should feel the stress and strain that was in your neck, shoulders, or lower back go away. The forward curve in your lower back should still be present, just not fully accentuated.
You should now be sitting in proper posture for your back. This position may feel unnatural at first, but as you progress with the slouch-overcorrect procedure, it will start to feel more and more natural. Once you have attained proper sitting posture, the use of a lumbar roll or small pillow behind your lower back for support can help keep your spine in an optimum position.
You can repeat the slouch-overcorrect procedure for 10 repetitions, and it can be performed several times each day to practice attaining and maintaining proper sitting posture.
A Word From Verywell
Exercises and proper sitting posture are proven methods to help decrease low back and neck pain.By performing the slouch-overcorrect procedure, you can teach your spine to be in an optimum posture to help decrease and eliminate pain and keep the pain away.
2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kim D, Cho M, Park Y, Yang Y.Effect of an exercise program for posture correction on musculoskeletal pain.J Phys Ther Sci. 2015;27(6):1791–1794. doi:10.1589/jpts.27.1791Chun SW, Lim CY, Kim K, Hwang J, Chung SG.The relationships between low back pain and lumbar lordosis: A systematic review and meta-analysis.The Spine Journal. 2017;17(8):1180-1191. doi:10.1016/j.spinee.2017.04.034
2 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kim D, Cho M, Park Y, Yang Y.Effect of an exercise program for posture correction on musculoskeletal pain.J Phys Ther Sci. 2015;27(6):1791–1794. doi:10.1589/jpts.27.1791Chun SW, Lim CY, Kim K, Hwang J, Chung SG.The relationships between low back pain and lumbar lordosis: A systematic review and meta-analysis.The Spine Journal. 2017;17(8):1180-1191. doi:10.1016/j.spinee.2017.04.034
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kim D, Cho M, Park Y, Yang Y.Effect of an exercise program for posture correction on musculoskeletal pain.J Phys Ther Sci. 2015;27(6):1791–1794. doi:10.1589/jpts.27.1791Chun SW, Lim CY, Kim K, Hwang J, Chung SG.The relationships between low back pain and lumbar lordosis: A systematic review and meta-analysis.The Spine Journal. 2017;17(8):1180-1191. doi:10.1016/j.spinee.2017.04.034
Kim D, Cho M, Park Y, Yang Y.Effect of an exercise program for posture correction on musculoskeletal pain.J Phys Ther Sci. 2015;27(6):1791–1794. doi:10.1589/jpts.27.1791
Chun SW, Lim CY, Kim K, Hwang J, Chung SG.The relationships between low back pain and lumbar lordosis: A systematic review and meta-analysis.The Spine Journal. 2017;17(8):1180-1191. doi:10.1016/j.spinee.2017.04.034
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