How Long Does It Take To Fix Posture?

Do you have backache and neck pain due to constant slouching or forward head position? If yes, you may have developed poor posture. A good posture allows your muscles and joints to stay at their optimum angles to perform bodily movements effectively. 

In contrast, bad posture forces certain muscles and joints to work more than others, which causes muscular imbalance. It also leads to certain postural syndromes such as upper cross syndrome, lower cross syndrome, and lower back pain. The best way to treat this condition is by posture correction exercises. But how long does it take to fix posture?

Here’s what to explore:

How Long Does It Take To Fix Posture?

The time required to fix your posture depends upon your condition. Also, your posture will heal quickly if you perform correction exercises regularly. On average, it takes a few weeks to fix your posture. Most importantly, following a proper exercise regime is the key to attaining good posture. 

Remember that continuously following exercises for at least 3 to 8 weeks lets you change your posture. 

Which Problems Occur Due To Poor Body Postures?

A good posture allows you to sit, stand, walk, and sleep by putting the least strain on your muscles and joints. However, bad posture adds extra tension to your muscles and makes you prone to develop these conditions: 

Forward Head Posture

Forward head posture, also referred to as nerd’s neck, occurs when your head stays ahead of your shoulders due to the weakness of your cervical muscles. This condition is common in students or workers who use computer screens or sit in front of a desk for an excessive period.

Hunched Back Posture

Hunched-back posture happens when your upper back is in a slouched position, and your shoulders are forwarded and rounded. This condition is developed due to weak upper back extensors and tight chest muscles. Moreover, older adults are more likely to get a hunched back posture that may cause back problems in the future. 

Swayback Posture

Swayback posture does occur when you develop excessive lumbar curvature, also called lordosis. It develops due to the weakness in lower back extensors. You are at risk of developing a swayback posture if you sit for prolonged hours. 

How To Fix Posture At Home?

You can fix your posture at home using stretching and strengthening exercises to correct your spine alignment. Having a good posture promotes balance and flexibility in your soft tissues, which leads to a lower prevalence of body aches and increased energy levels. 

A good posture also removes the load from your muscles and ligaments, preventing musculoskeletal injuries. Moreover, having an upright posture induces positive emotions and reduces fatigue in people with depression and anxiety. 

Following are the posture correction exercises to correct your spinal alignment regardless of how long it takes to fix posture:

Child's Pose

Child’s pose is a stretching exercise that releases tension from your hamstring, glutes, and spine. To perform this posture, you need to follow these steps:

  • Sit on a plain surface or yoga mat on your shin with your knees flexed and your big toes touching the ground.
  • Drag both your arms on the surface and move your back forward
  • Keep moving your back forward until it is completely straightened. 
  • Then, place your forehead on the surface gently and maintain your breathing
  • Sustain this position for at least 30 seconds.
  • Do three sets of this exercise daily. Each set consists of 5 repetitions.

Gluteal Bridging

Bridging is an exercise that strengthens your abdominal and gluteal muscles and helps relieve tension in your lower back musculature. Repeat these steps to do the bridging exercise:

  • Lie flat on your back with your knees flexed and feet placed on the ground
  • Contract your abdominal and gluteal muscles and raise your body off the surface.
  • Hold this posture for at least 5 seconds.
  • Now, relax your body into a neutral position 
  • Perform three sets of this exercise every day. Each set consists of 10 repetitions. 



Plank Pose

Plank is a full-body strengthening exercise that builds your shoulders, back, abdominal, gluteal, and hamstring muscles. Also, it helps to correct your spine alignment. To do the plank exercise, follow these steps:

  • Lie on your stomach flat on a smooth surface 
  • Bend your elbows to 90 degrees and raise your body on it.
  • Use the balls of your feet to lift your heels and legs. The body should be in a streamlined position
  • Make sure to keep your chest open and shoulders back to maintain spine alignment 
  • Hold this position for at least 30 to 60 seconds.
  • Perform three sets of this exercise daily. Each set should consist of 3 to 5 repetitions.

Forward Fold

Forward fold is a stretching exercise that lengthens your spine, hamstrings, and glutes. To perform forward fold exercises, repeat these steps:

  • Stand upright with your heels slightly apart and big toes touching the floor 
  • Bring your hands in front of your body, then bend your back forward 
  • Reach your hands to touch your feet by flexing your back
  • Don’t worry if you can’t touch the feet with your hands. Go as far as possible
  • Flex your knees slightly and allow your back to bend as much as it can
  • Remain in this position for at least 15 to 30 seconds.
  • Do three sets of this exercise every day. Each set should include 5 to 10 repetitions.

Where To Find Effective Therapy To Correct Your Posture in NYC?

Are you unsatisfied with how posture looks? Your slouched back and forward head posture may cause you muscular pains now and then.

Regardless of how poor your posture is, we are here to help. At MOCEAN Wellness Center in NYC, we are a team of physiotherapists specializing in correcting your posture.

We believe in the power of exercise to heal your condition naturally without inducing heavy medications. 

The Bottom Line

Your doubts regarding how long does it take to fix posture have been cleared now. Poor posture causes muscle imbalance that may lead to neck pain, backache, and headache. If not appropriately treated, poor posture may result in upper cross and lower cross syndromes. Therefore, by performing postural correction exercises, you can get an upright posture and have a healthy body mechanism.

So, book an appointment at our wellness center in NYC and say goodbye to your poor posture once and for all.



Then we create a health plan tailored to your needs.

Based on the results, we develop a personalized treatment plan for each individual to promote optimal health. With 1-on-1 consultations, cutting-edge technology, and a team of experts who care about getting you better, MOCEAN offers you a comprehensive road map on how to become the healthiest version of yourself.