I'm a personal trainer, and your posture needs this 3-second 'reset' hack to prevent lower back pain

Poor posture doesn't just become more likely with age; we live in a tech-dominant world, and our obsession with screens can equally cause hunched shoulders, weak, tight muscles, and, eventually, pain.

Although yes, it does become more impactful as you reach your senior years, we should all make posture-boosting a priority by using posture-correcting exercises in our training sessions.

This quick hack takes just seconds and will help you stand taller, with a more engaged core and less low back pain. Here's exactly how to do it.

What is the hack?

A while back, I noticed that I stick my butt out when I stand. I could be queuing at the shops or resting between sets at the gym, but I had absolutely no idea it was even happening until both a physio and my Pilates instructor pointed it out. And now, I can't unsee or unfeel it.

It's unsurprising, really, as Pilates is the go-to for posture-strengthening exercise and proper alignment, so I'm relieved my instructor noticed. But you'll also notice that during poses like warrior II and chair pose in yoga, your teacher will cue to slightly tuck your tailbone and align your spine so that your butt doesn't stick out and your lower back doesn't arch.

Turns out, I was doing this exact thing during a simple task like standing, all yoga and Pilates aside. I mean, notice how far my stomach pulls forward in the video below as an example.

Notice in the video above, I stand with my shoulders slightly slumped, my butt poked out, an arch in my lower back and my hips tilted forward. And no, I'm not even exaggerating the stance.

We have a natural curvature of the spine, but an excessive one, especially in the lumbar region, can put undue pressure on your back and send things out of alignment along the spine and elsewhere in your hips or gait.

Next, watch how I pull everything in and realign my spine by drawing my hips in and lightly engaging my core and glutes. I also place my hands on my body to feel myself reset as I draw in and down.

It's a simple shift, but an important one. So I recommend following the steps below to try it for yourself, and notice the difference in how it feels and how you carry yourself. Turns out that teaching weightlifting for a living doesn't mean I am immune from having some posture-related issues of my own.

• Stand with your feet hip-width apart, arms relaxed by your shoulders and shoulders drawn down
• Place one hand on your lower back and the other just above your hips on your stomach
• Gently brace your stomach, then draw your hips toward your spine to perform a slight tuck in. As you do this, notice your back draw downward
• Pause for a moment, keeping light engagement in your glutes and core
• Reverse the motion just to see how it feels, then try this method a few more times.

Why does it matter?

When your spine is better aligned and your core engaged, your body is more stable. If injury or mobility concerns prevent you from trying this exercise, seek advice from a physical therapist or your physician.

Good posture doesn't just keep your body safe; it also determines how well you breathe, balance, stabilize and even digest. Poor posture can cause internally rotated shoulders, weak muscles along your posterior chain (the back of your body, which contribute to supporting your spine and positioning your shoulders correctly), overly tight chest and anterior deltoid muscles, and, in the worst case, chronic pain.

How your hips and butt sit will influence what the lumbar region of the spine does and how it functions. If you are constantly excessively arching your low back, this doesn't bode well for how you stand, perform daily tasks, or exercise.

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Sitting for long stretches of the day can contribute to poor posture, as can joint immobility, gait and your relaxed standing position. Noticing any misalignment early can help you strengthen and improve postural alignment and better support the entire body for the future.

Give it a try, and let us know how you do!

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