The Poor Posture Epidemic, and How to Fix It

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It’s no surprise to hear that the poor posture epidemic is on the rise in the United States, as well as many other first world countries. However, there’s been some buzz lately around why this may be the case.

NPR recently came out with an article that attempts to explain why some cultures don’t experience back pain, regardless of spending so much time in back and neck numbing positions. The article points out that many Americans have an S shaped curve in our spines whereas what we should be striving for is a healthy J shaped spine (read the full article here), as well as a difference in core muscle development.

While scientists still have not been able to prove that this is the reason for prominent back pain, or the lack thereof, it certainly makes sense. To make matters worse, our often sedentary routines have interrupted the development of core muscle strength to support healthy posture.

Luckily, there are still ways to improve posture and strengthen your core to get back that beautiful, J shaped spine that we as a culture seem to have forgotten. Here are two ways to work on your posture starting today.

1. Focus on core strengthening workouts

Health and fitness expert, MyFitnessPal, recommends that “if you only have the time to complete one type of strength workout, core workouts are a great choice”. Since your core is the foundation of all movements, squeezing in a quick 20 minute workout focusing on your core can have a ripple effect of benefits to your posture, health and fitness.

Ready to sweat? MyFitnessPal’s 20 minute at-home HIIT core workout is a great place to start.

2. Learn sustainable, good posture

In our past post, our guest blogger and Facebook chiropractor, Daniel Lord, discusses paleo posture and how to maintain good posture all day using the 2-hand rule. This simple but effective method encourages you to lean back and forth and change positions by hinging at your hips so you don’t have to fall back into poor posture.

The two hand rule is simple: Get into good, upright posture. Then, place one hand right above your stomach, and one by the base of your torso. Whenever you lean forward or back, make sure the distance between your two hands does not change. Increased distance is a sign of hyperextension, and decreased distance indicates you are slouching.


Poor posture is a tough habit to break. Get the gentle reminder and coaching you need with Lumo Lift. 

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.



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Ellie Kulick

About Ellie Kulick

Ellie specializes in all things content and communications at Lumo BodyTech. Her passions are in tech, writing and in health. She loves to create and share content that is useful and easily digested by the reader. BS in Psychology, Northeastern University. Find Ellie on Twitter.


  • Lou Williams
    Lou Williams

    Ellie, How do I know what exercises are best for bad posture besides “Core” workouts. SO this device tells me when I have bad posture (all the time at work), what exercises can I do at my desk to improve my posture. Does LUMO make recommendations? I am interested though vibrating reminders need a reactive exercise to improve my posture during the day. Suggessions?

    • Ellie Kulick
      Ellie Kulick

      Hey Lou, thanks for getting in touch! The major muscle groups to focus on to improve posture is indeed core: particularly abs and the muscles along your spine. You can also focus on shoulder workouts to prevent rounded shoulders. At the moment we don’t have a post dedicated to posture workouts (perhaps in the near future!) but we do have some great stretches you can do at your desk to shake out your muscles that often tense up from poor posture. You can find the round-up of stretches on our youtube channel: In the meantime, definitely try out the My FitnessPal workout video, or this other workout for better posture by Fitness Blender: — though I will admit, these probably aren’t suitable for an at-desk workout. Let me know if you have anymore questions! -Ellie

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