The 15 Best Posture Corrector For Men and Women in 2019: Complete Buying Guide

Do you ever have those moments where you happen to see yourself in a reflection and think, “Is that really how I look?”

Unfortunately, this happens to me more than I’d like to admit, but one particular aspect about myself that I used to notice quite often was my posture.

I’d be out and about and either see my reflection in a glass door or at one of those restaurants that are decorated with mirrors and be totally taken aback by how much bad posture affected my overall look.

It made me look lazy, unhealthy, not put together – it was overall just not very attractive.

The fact is, bad posture is extremely prevalent and it affects not only how you look and how people perceive you, but also your own health.

With everyone bent over laptops, computers, cell phones, and more, posture disorders are on the rise, and the problem isn’t only among adults.

Kids are being affected as well as they watch TV, play video games, or spend time on their phones and laptops.

As poor posture becomes more common, we need more than to just mentally tell ourselves to “straighten up,” so many brands have begun to come out with posture correctors and fracture rehabilitation aids designed to correct misalignment of the bones.

In addition to wearing these braces, manuals that come with them spell out some rules that should be maintained and certain exercises that ought to be done for it to be truly effective.

If you’re like I was and have begun to realize how badly your posture needs some help, I’ve compiled a list of the top fifteen posture correctors preceded by some general guidelines and tips as you begin your journey to happy and healthy posture.

Things to Consider When Looking for Posture Correctors

Searching online for a posture corrector can be overwhelming. There are a multitude of options, and a lot of them seem to advertise the same features.

So, what’s the difference? Is one truly better or worse than the other?

There are some important features or qualities you should know about to help you differentiate between the individual benefits of each posture-correcting design.


If you truly want to be making the best use of your posture corrector, it must be comfortable for you to wear.

Of course, if it hurts for the first few days of use, this is completely normal, but if pain and discomfort continue, most likely your use of it won’t.

Make sure the model you choose is properly soft and easy to wear so you can wear it for long periods of time.


Size is never something you should compromise on for your posture-correcting brace, or it won’t fulfill its purpose.

Many different brands have several size categories, so choose wisely which one you will be using to correct the bone alignments of your body.


Your decision shouldn’t be based on price.

While a low price doesn’t necessarily mean it’s lower in quality, more expensive ones usually do more for you and may even be designed by physiotherapists to rehabilitate fractures and bone injuries.

Know what your body needs, and search for some options that fit that criteria thoroughly; then, perhaps you can decide based on price.


You don’t want to do all the work of finding your brace, not to mention spending the money on it, just to have to buy a new one shortly after.

First, be sure you’re buying a quality product. Second, see what the cleaning instructions are, and be sure that you follow them.

The most ideal would be for your brace to be machine washable because it allows you to keep it clean and wear it regularly. Hand washing is much less convenient, and some products even recommend dry cleaning.

Posture Vest

There’s also the option of getting a vest rather than a brace, but the vests are usually recommended for those who are aged and don’t want to experience the discomfort of a posture corrector.

The vests aren’t meant to be worn out of the house.

How Will You Know if You Need a Posture Brace?

Whether you’re like me and just began to notice your own poor posture or you’re regularly experiencing pain in your back, neck, or shoulders, a posture brace may be the solution.

If you’re in the latter group, you’ll especially want to consider a brace since the neck and back are connected to the function of the clavicle.

If you’re suffering from neck and back pain, the alignment of your clavicle and spinal cord may be in disarray which can eventually lead to spinal cord damage.

How does a Posture Brace Work?

Your back, neck, and shoulders are all areas where your bones are more prone to fall out of alignment.

A posture brace provides stability and also supports and aids the healing of fractured bones in these areas.

They can help to hasten the recovery period since fractures of the clavicle don’t need surgery.

If you’re looking for a brace to help heal fracture bones, be sure to consult with your doctor about which one is right for you and what exercises you should be doing to keep your muscles and joints from growing too stiff, even possibly stuck.

Types of Posture Braces

Braces fit in all different sorts of categories based on size, gender, age, and need.

Men and women need different types of braces as do children and adults. Typically, men’s braces have crossed a chest and are a bit larger and more rugged.

There are also unisex braces that accommodate both genders, but a woman should not use a men’s brace and vice versa. Women can also try out posture or support bras.

Construction of Posture Braces

Braces are typically made out of mesh and/or plastic that is highly durable and supportive.

Advantage of Using a Posture Corrector

One of the greatest features of posture correctors is that they are meant to be worn under clothing, no matter where you’re going or what you’re doing.

Don’t get me wrong, wearing it to an event or party will take getting used to, but you can move around and keep it hidden underneath your clothes.

This is great, especially, for those who struggle with bad posture at work, possibly sitting at a desk all day.

You can wear your posture corrector to work completely unnoticed and have the peace of mind that your body will be in the right position all day.

Some people are concerned about more than bad posture.

Back and neck pain will be reduced, injuries or fractures healed, and even breathing problems resolved as you wear the brace for medical purposes.

Over time, you’ll find yourself not only more comfortable and pain-free, but also more confident, healthy, and full of good energy. Behind a productive person, a good posture lies.

Good posture actually biologically helps you to concentrate and focus, so most people who faithfully wear braces notice a significant change in how productive and successful their lives are.

Is a Posture Brace Worth Trying?

I’m not the only one who things braces are a good idea.

Physiotherapists everywhere are recommending them to help you effectively regain and maintain good posture – along with some light workouts to help the process along.


To get the most out of your brace and see the biggest change physically and mentally, you should do a little more than just strap yourself into the brace every day.

Being mindful is the ultimate key to correct posture.

Practice standing tall, and try keeping your shoulders aligned when you’re walking, sitting, or just standing.

Sometimes tucking your chin inward helps as some people adapt to the brace by stretching their head and neck forward from the body.

Also, add some exercises and yoga into your regular routine.

Time Limitation

Correcting your posture takes time, and just because you wear a brace more hours in a day doesn’t necessarily mean that you’ll attain it faster.

Your body and bones require time to adjust to their new position.

Note the instructions and time tables in the manual that comes along with your brace, or consult with a physician about when to use it.

Be patient with yourself, and if you begin experiencing more pain, you should stop using the brace right away.

A posture corrector does serious work to your body and bones, so don’t begin using one haphazardly.

The brace you choose should take a lot of thought and research, and a physician should be consulted with.

A doctor should also be monitoring any changes in your body or unusual discomfort you feel as you begin using your brace.

Different brands have different specialties. Some align your shoulders with the back and neck while others may focus more on rehabilitation of fractures.

Along with identifying your own needs and talking to a doctor, I’ve reviewed fifteen of the best options out there to help you land on the best one for you.

1. Agon Posture Corrector

Agon-Posture-CorrectorBesides the unavoidable initial pain or discomfort, the Agon Clavicle Brace Support Strap is specially designed for minimal discomfort, so compared to other posture correctors, it is significantly more comfortable.

Made for long-term use, this brace helps you to improve body posture while simultaneously aligning your shoulders into their proper position.

Designed by an orthopedist, the Agon Posture Corrector is not only an effective remedy for neck and back pain, but it is also great if you have a fracture as the brace helps to support the collarbone and back, stabilizing the position of the bones.

It even goes further in protecting joints from any more damage.

⇒ Click Here to Check Price and Read More Reviews.

2. TOROS-GROUP Comfort Posture Corrector and Back Support Brace

TOROS-GROUP-posture-back-braceThe TOROS-GROUP Comfort Posture Corrector and Back Support Brace is a great corrector for ridding you or anyone in your family of chronic neck pain and bad posture.

A solid, family-friendly model, it comes in sizes for both kids and adults.

Over time, you’ll find inflammation from bad posture eased as you make wearing this posture corrector a regular practice.

It can also fix the spine or take care of your body post-surgery or after injuries.

However, this brace – just like most others – isn’t meant to be worn for an extended period of time.

It is to be used daily, but no more than the recommended time.

⇒ Click Here to Check Price and Read More Reviews.

3. Cincher Tan Women’s Back Support

Cincher-Tan-female-back-supportThe Cincher Tan Women’s Back Support is an exceptional brace designed specifically for a female body, with a shoulder strap and racerback that not only helps to straighten your back, but also to hold back your abdomen and correct the alignment.

This brace is a sure cure to bad posture and back pain – with no medication involved!

Incorrect posture doesn’t just affect your appearance; it also brings about health issues.

Faithfully wearing this brace on a daily basis for an extended period of time will have you standing upright, pain-free and healthy, in just a matter of time.

⇒ Click Here to Check Price and Read More Reviews.

4. Oppo Medical Elastic Posture Aid /Clavicle Brace

Oppo-Medical-Elastic-Posture-BraceThe Oppo Medical Elastic Posture Aid/Clavicle Brace is amazing because it is versatile, affordable, and quality.

This unisex posture corrector comes in just about every size, and it’s excellent, first, for putting the bones and joints into correct alignment and, second, for helping you to recover from and alleviate fractured bones – like clavicle or collar bone fractures, for instance.

In addition, it’s cheaper than many other posture correctors of the same type, yet it’s just as high quality – if not higher – as its competitors.

Oppo’s knowledge of what its users need and want to feel comfortable is obvious in their design.

⇒ Click Here to Check Price and Read More Reviews.

5. StabilityAce Upper Back Posture Corrector Brace and Clavicle Support

If you’ve experienced a fracture and are in need of extra clavicle support, look no further.

This product is specially designed to not only correct posture but to rehabilitate sprains and shoulder injuries.

With its soft padding design and cushioned straps, it’s comfortable and firm all at once.

In addition, it’s unisex with an adjustable position and comes in a variety of sizes.

Compared to similar products of the same, or worse, quality, this is the cheapest option you will find.

If you invest in this brace, you might be avoiding expensive and complicated procedures or medications.

Though it may feel uncomfortable at first, over time, your body will adjust to its feel, and you’ll see drastic improvements in your posture.

⇒ Click Here to Check Price and Read More Reviews.

6. PostureMedic Plus Posture Corrector Brace

PostureMedic-Posture-Corrector-BraceThe PostureMedic Plus Posture Corrector Brace improves posture quickly and effectively.

Available in a variety of sizes, using this brace daily for the recommended amount of time will reap amazing results.

You’ll find your posture improved and pain reduced, especially around your back and neck muscles.

Though the brace may feel slightly uncomfortable at first, your body will adapt and improve, making wearing it feels normal and comfortable.

This brace is perfect for correcting your posture at home, but be sure you get the correct size, or the brace will not be fully effective.

⇒ Click Here to Check Price and Read More Reviews.

7. Back Brace Posture Corrector

Back-Brace-Posture-CorrectorThe Back Brace Posture Corrector helps you with the treatment of scoliosis, neck and back pain, kyphosis, kyphoscoliosis, and fractures and injuries, improves your posture, and strengthens the muscles of your back, neck, and spine.

It’s unisex and adjustable to your needs, and wearing it regularly creates muscle memory.

This way, your bones stay in alignment even when you remove the brace.

Be sure, however, not to wear this brace longer than recommended, as this would be more harmful than helpful to your back.

⇒ Click Here to Check Price and Read More Reviews.

8. BAX-U Posture Corrector Back and Shoulder Support

BAX-U-Posture-Corrector-Back-Shoulder-SupportThe BAX-U Posture Corrector Back and Shoulder Support is another great option for correcting your posture and providing relief from fractures and injuries by giving you the proper alignment you need to treat them.

The brace holds you back, making you feel taller and more open.

After just a few days, you will begin to feel and look different, but you’ll need to be patient and continue using it overtime for the results to stick.

If you’ve noticed yourself slumping over most of the time, whether at work or play, this brace is perfect – for both desk-workers and athletes.

⇒ Click Here to Check Price and Read More Reviews.

9. BeFit24 – Posture Corrector

BeFit24-Posture-CorrectorThe BeFit24 Posture Corrector is a European-designed brace made to correct your posture effortlessly.

Designed for all ages and genders, it helps avoid or treat pain, chronic bad posture, health problems and disorders of the backbone, and more.

Simply put the brace on every day for the recommended amount of time, and you’ll regain natural, good-looking posture.

And it comes with a 5-year warranty!

⇒ Click Here to Check Price and Read More Reviews.

10. The Posturific Posture Brace

The-Posturific-POSTURE-BRACE-SHOULDER-SUPPORTThe Posturific Posture Brace is both a posture corrector and a shoulder brace, and it can be worn in two ways.

By wearing it for just 30 minutes a day, over time you’ll see significant improvement in your posture.

It’s designed to be comfortable, simple, effective, and affordable.

However, many users have noted that it is somewhat difficult to keep on as it’s not very comfortable.

One user protested that it dug into his armpits while others said that it needed regular readjustment to fit right.

For its price, this brace is a good deal, but it is not one of the very best.

⇒ Click Here to Check Price and Read More Reviews.

11. Upright GO Posture Trainer and Corrector

Upright-GO-Posture-Back-Trainer-CorrectorThe Upright Go Posture Trainer and Corrector is unique from previous designs in that it sticks to the center of your upper back with skin-safe adhesives and vibrates any time you begin to slouch.

This brace is an excellent choice for regular desk users that want a solution that won’t be noticed.

It lacks bulky straps, and you can even turn it to tracking mode so that it sends notifications to your smartphone instead of vibrating.

However, some have complained about the adhesive used to attach this corrector to your back.

Some say it works amazingly while others have had a tough time making it stick.

One way to solve this is to keep double-sided skin tape on hand in case the adhesive doesn’t work well. Another potential downside is that the battery life is about eight hours.

For some users, this might be just enough to last their workday, but those with long hours will find it dying before the day is done.

These small faults aside, the Upright Go Posture Trainer and Corrector is an inventive and effective corrector for the office or for those who want to have data and details of how much they slouch.

⇒ Click Here to Check Price and Read More Reviews.

12. Evoke Pro Back Posture Corrector

Evoke-Pro-Back-Posture-CorrectorThe Evoke Pro Back Posture Corrector is easy to conceal due to its slim design, so you can improve your posture without drawing negative attention and unwelcome curiosity to yourself.

The modified figure-eight design distributes the pressure through its wider span of material between the shoulder blades.

It comes in regular and extra-large sizes, depending on your frame, and the Velcro straps are adjustable.

Though the brace fits flush across your back, very few users have complained of the straps rubbing the skin under the arms, but if you come across this issue, simple adjust the brace’s fit or add extra cushion.

⇒ Click Here to Check Price and Read More Reviews.

13. Selbite Posture Corrector

Selbite-Posture-CorrectorThe Selbite Posture Corrector is simple and cheap, so if you’re in desperate need of help but have a small budget, this corrector is the one for you. It’s latex-free and made of breathable material.

The straps are padded, yet the brace is almost indiscernible underneath your clothes.

⇒ Click Here to Check Price and Read More Reviews.

14. Leonisa Perfect Everyday Posture Corrector Underwire Bra

Leonisa-Posture-Corrector-Underwire-BraThe Leonisa Perfect Everyday Posture Corrector Underwire Bra is a thorough corrector that takes little to no thought.

All women need do is put it on like they would a bra and let it do its posture-correcting work all throughout the day.

The underwire bra has built-in crisscross support panels and straps that gently pull the shoulders back.

Some users found putting it on to be slightly challenging as it must be put on by slipping it over your head and then securing the clasp in the back, but the comfort of the bra as well as its effectiveness make it an excellent option, nonetheless.

However, you can’t wear this bra all day as soon as you receive it.

Just like other posture correctors, you’ll need to start with less time and work yourself up to longer periods of time to avoid pain.

⇒ Click Here to Check Price and Read More Reviews.

15. PostureNow Back Brace

posturenow-posture-corrector-braceThe PostureNow Back Brace helps to grow your awareness of the times you don’t keep your shoulders back.

Using your own muscles, it strengthens and trains you to have permanent good posture. It’s so effective that you’ll find yourself aware of your posture all throughout the day, even when you don’t have it on.

It helps your body and mind to work in tandem.
Once you regularly wear the brace for 10-30 minutes each day for 21 days, you’ll see significant improvement in your posture.

You can read my PostureNow Back Brace in-depth review here.

⇒ Click Here to Check Price and Read More Reviews.


I hope you’ve begun to realize how crucial good posture is for your appearance, muscles, and overall health.

If you don’t do something about poor posture today, you could find yourself undergoing some serious procedures in the future.

Today could be the day you start fighting the bad habit of bad posture and relieving your back and neck from pain. Don’t put it off!

You have fifteen amazing choices to pick from in the above list and even more to explore.

Once you invest in a brace and discipline yourself to use it regularly, you’ll find the conditions of your body improving, giving you a happier, healthier, and more satisfying life!

Best Sleeping Positions to Alleviate Your Back Pain

Best Sleeping Position for Low Back Pain

Lower back pain is nothing short of debilitating, that’s a fact we all agree on.

But what many people fail to realize is that lower back pain is often a result of a bad sleeping position, not only bad posture.

The way we sleep can significantly influence the way our back develops, rests and its overall health, which is why it’s critical to know how to sleep so you can position you back in the right way and which sleeping positions to avoid in order to protect it.

Why Does my Back Hurt When I Wake up?

Have you experienced any pain or stiffness in the morning when you woke up and wondered what may have caused that? It’s weird.

You’re supposed to feel good and rested in the morning, and you wake up in pain, stiffed. Well, the perpetrator behind all your problems is the way you sleep.

You may be sleeping in some way that doesn’t allow your back to rest, you may be pressuring on your nerves, or you just aren’t positioning the rest of your body in a way that would allow it to rest fully, which puts additional pressure on your lower back.

The Worst Sleep Position for Back Pain

Your back pain can be caused or worsened if you sleep in certain positions.

Those positions include sleeping in uneven and weird leg positions, for example when one leg is higher than the other one, or when your leg hangs from the side of the bed.

All these positions can twist your spine, dislocate your pelvis or put additional pressure on your lower back joints and muscles, which will ultimately result in worsening of your back pain.

To avoid this from happening to you, try not to sleep in positions that place your legs awkwardly and try to position yourself in some of the sleeping positions that alleviate back pain.

I will explain those in the following section.

Sleeping Positions To Alleviate Back Pain

There are a few positions that you can sleep in that can alleviate some of the pain you’re experiencing in your lower back area.

Although some chronic lower back pain patients need medical attention for their back pain, sleeping in the following positions can help with your back pain:

Reclining Position

The reclining sleeping position is best to be practiced by those suffering from isthmic spondylolisthesis, but it is also good for people experiencing any type of lower back pain.

This is because, during the day, your vertebras press one against the other, which may lead to isthmic spondylolisthesis (a condition where one vertebra slips over the one below it).

By laying in a reclining position, you create space between your thighs and trunk, which reduces the pressure that was placed on your spine during the day and helps it relax and rest throughout the night.

Sleeping in a reclining position on a chair, however, can cause more damage than good in some cases, so be careful where you choose to snooze during the day.

Fetal Posture

The Fetal Position is one of the best positions for sleeping for those experiencing lower back pain, especially the one caused by a herniated disc or pinched nerves in the area of the spine.

This is because when you lay down with your knees curled towards your chest, you alleviate the pressure that’s placed on the herniated disc or your pinched nerve, so they can relax and rest throughout the night.

However, the Fetal Posture places your spine out of its natural position and it can bring some side effects because of that, so it’s best to try sleeping in this position periodically and see if it does help with your lower back pain.

Side Sleeping

Sleeping on your side with a pillow between your legs can be beneficial for your whole body.

By sleeping in this position, you’re not only positioning your spine in its natural alignment, but you’re also helping your whole body rest and regenerate.

If you’re wondering why you need a pillow, the answer is simple.

By placing a pillow between your legs, you align your pelvis, neck, and back, giving it the chance to align properly and get back to their natural positions.

But, if you sleep in this position incorrectly, you risk placing your spine out of its position and with it, worsen the symptoms of your lower back pain, so be careful to sleep in the side sleeping position right.

Stomach Sleeping

There is a rumor going around that sleeping on your stomach is bad for your back pain. This is actually not entirely true, but it is neither entirely false.

While sleeping on your stomach does help alleviate lower back pain, it may add additional stress to your neck and then cause another problem – pain in the upper part of your back.

However, if you do love sleeping on your stomach, you don’t have to find yourself another position to rest in.

Instead, you can just place a pillow beneath your belly and keep sleeping in your favorite position. If this feels uncomfortable, you can also place a pillow under your head.

This way, you will reduce the pressure that is placed on your back, at the same time minimizing the pressure that is placed on your neck.

This position is especially good for those suffering from degenerative disc disease since it relieves most of the stress that is placed on the space between your discs.

Sleep Tips for Back Pain

Even though lower back pain requires time and effort to fix, there are some things you can do to help alleviate the pressure that’s placed on your spine.

These tips will help to minimize the lower back pain you are experiencing and give you some relief during the night.

Choosing a pillow

Your pillow plays a major role in how well you rest, especially how well your spine rests, which is why it deserves the attention when you’re selecting one.

You will probably need to test a few pillows before finding the one that fits you and your style of sleeping, so don’t be afraid to experiment with the firmness, number, and types of pillows until you find one that lets you rest the best.

Choosing a mattress – Is it time to replace your mattress?

Your mattress is the most important thing you need to buy if you want to minimize back pain, and it’s something you should choose with care.

Contrary to the belief that a hard mattress was the best type of mattress, it has become known now that not everyone needs the same type of mattress.

For example, people with wider hips than waist are better off buying a softer type of mattress because it lets the spine stay straight while they’re sleeping in any position.

On the other hand, people with a straight body shape where the hips and waist are lined up straight would be better off with a harder mattress since it will give the back the support it needs throughout the night.

To find the one that best fits your body shape and the one that helps with your back pain, it would be good to try out a few different types of mattresses.

Whether you will sleep at your parent’s house or a friend’s house, find a way to see what is best for you.

If you think you would be okay with a hard mattress, you can try it out by putting something wooden on your box spring and put a few sheets over it.

Try sleeping on this makeshift bed for a couple of nights and see how it goes and how your back feels after it.

If your pain got worse, this means that you’d be better off finding a softer mattress.

Spine Alignment

It’s important that while you sleep, your spine is aligned in its natural position.

By being in its natural position, it can rest, regenerate and function properly, without being pressured or irritated throughout the night.

I explained in the previous section why it’s so important to match your mattress to your body type, and all of this is exactly because of the spine alignment.

Exercise your core

It’s important to keep your bones and muscles active and healthy, and this can be done through exercise.

But, it’s important to know the RIGHT exercises for your core in order to avoid causing even more pressure on it and experiencing more discomfort than before.

The right types of exercises will give your back more flexibility and strength, which will help it maintain its healthy state and enable it to withstand the pressure you place on it during the day.

One of these exercises is holding a plank position with your hands under your shoulders while keeping your legs straight.

You should try to keep this position for 15 to 30 seconds with a proper spine alignment (your body should be in a straight line).

You should also feel your abdominal muscles engaging and supporting you.

Try Gentle Yoga Stretches Before Bed

Yoga helps your whole body, especially your spine and muscles. Doing some simple yoga stretches before you go to bed can help your back tremendously.

It will relax the muscles and joints in the lower area of your back, which will help them align in the right position during the night.

This with not only minimize the pain you might experience but will also help your back have the rest it needs and prepare for the next day.

Doctors usually recommend practicing the following yoga stretches: Bear Hug, Kneeling lat, Child’s pose, Low lunge, and neck stretches.

Sleep Hygiene Tips

Sleep hygiene is not actually how well you are cleaned before going to bed.

It is actually the collection of habits, rituals, and regularities you do before going to bed, and all of them play a big part in how well you sleep.

It might seem trivial, yes, but having a better night sleep plays a big role in helping your back pain.

It helps your bones and muscles rest and regenerate for the following day, enabling them to support your body correctly without putting that additional pressure on your back.

In general, the most important elements of good sleep hygiene are the following:

  • Temperature – your bedroom should be neither too hot nor too cold
  • Darkness – the darker your bedroom is, the better
  • Quiet – the quieter your bedroom is, the better
  • Your bedroom has to have a comfortable place to lie down and stretch out

Once you have these things covered, you can expect to have an improved night’s rest and feel better as time goes by.

When to See A Doctor

Although the things we discussed to help with lower back pain, there are some cases when medical attention is not only beneficial, but it’s also a necessity.

Make sure you visit a doctor if you experience any of the following symptoms:

  • Numbness or tingling in the lower back area
  • Severe pain anywhere in your back
  • When nothing helps your lower back pain, not even medications
  • If your pain is caused by a fall or an injury

If you experience pain accompanied by any of the following: trouble urinating; weakness, pain, or numbness in your legs, fever or unintentional weight loss.


Lower back pain can be the cause of a lot of discomfort and pain, that’s something everyone agrees on. It stops you from going about your day freely and living the life you deserve, which is why it’s of great importance to find a way to minimize it.

Of course, there are some conditions, diseases or other cases when medical attention and medications are a necessity, but in most cases, lower back pain can be treated in some degree with proper sleeping position and sleeping routines.

If you’re someone suffering from lower back pain, try sleeping differently, change your sleeping “equipment” and habits, it might be the culprit behind your lower back pain.

How to Improve Your Posture and Fix Rounded Shoulders

Do you have constant neck pain or shoulder pain, or both? Take a look around you, and you will notice most people experience this same problem.

It’s easy to spot: people at work may have a hunched-over appearance or complain regularly about back pain.

Slouching has been prevalent even before the age of mobile phones.

From students doing homework on their desks to office workers being in front of their computers all day, slouching seems to have a soothing effect for sitting all day.

However, this often leads to poor upper body posture or “rounded shoulders.”

What are Rounded Shoulders?

Forward head rounded shoulders (FHRS) refers to the positioning of the head and shoulder with the upper body.

It is a fairly common condition. Actually, most of us can be categorized under this.

If your shoulders are rounded forward, you have misaligned body posture.

You can do a simple test in front of a mirror. Stand and let your arms hang loosely at your sides.

Are your palms naturally point inward or outward?

If they are facing outward away from your thighs, you possibly have tight chest muscles, which in turn develop rounded shoulders.

Have someone take a look at you from the side, facing either your left or right shoulder.

The deltoid muscle consists of three separate heads: the anterior, medial, and posterior head. Ideally, the medial section of the deltoid would be facing directly at them.

It would be like looking straight ahead, and your cheekbone is in a straight line slightly anterior of your clavicle or directly superior of it.

You have rounded shoulders when your shoulders appear rounded forward, and the posterior head of the deltoid is facing more anterior.

Your head is more forward than usual, which gives the appearance of a turtle-like posture.

Causes and Effects of Rounded Shoulders

In most cases, rounded shoulders are correctable. These may be caused by several reasons apart from simply slouching:

  • Poor exercise technique: not enough back exercises, too many chest exercises
  • Lazy upper body posture
  • Long hours at your desk
  • Hunching over in front of your laptop
  • Overdeveloped chest with a weak back
  • Driving a car, hunched over
  • Using a smartphone or tablet
  • Bending over repeatedly
  • Carrying heavy objects all the time

Please take note, however, that the most common mistake we do is slumping our backs.

We do this for several reasons, and the worst part is we’re not aware that we’re doing it. At times, we slouch our backs when we want to relax or when we are simply tired.

You may also do this when you speak to a friend outside in the street, and you become oblivious of how you’re standing.

Why is slouching your back that bad for your posture? The main reason here is that slouching will bend the natural curvature of your spine.

It gets out of shape and puts extra stress on the muscle that holds it together. As a result, the muscle tightens, and you will experience back pains.

Some people develop Lordosis, a posture problem that can cause the lower spine to curve out and tilt the pelvis.

Most lower back problems stem from this condition, including Sciatica nerve problems, or even worse, can cause more severe health issues.

Your internal organs will suffer if you have a titled pelvis as they can be moved out of their proper place. This can cause conditions such as acid reflux or GERD.

Common Areas of Pain

Rounded shoulders collapse the chest and decrease the capacity of the lungs. These can cause headaches, pain in your entire back and shoulders.

Tight chest muscles make your shoulders fall forward place excessive pressure on your upper back. Shoulder rounding causes a muscle imbalance between your upper back and chest.

You’re not helping the situation by hunching over when you sit.

Your muscles are lengthened when you slouch. This makes the imbalance between your stretched back muscles and tight chest more pronounced.

You place a strain on your cervical spine when you let your shoulders fall forward when you sit or stand.

Research has shown that this strain quickens the degeneration of discs in the cervical spine and may lead to more problems such as a disc herniation.

How to Fix Rounded Shoulders at Home

Exercise is essential, but remember that posture is mostly the result of how you perceive your body and your postural habits. You can only help corrective strengthening exercises by making better choices about your shoulders.

To help fix rounded shoulders, follow an exercise program that combines working with your strength and mobility, and stretching. Your goal is to strengthen your back, increase your mobility, and loosen your chest muscles.

Keep a journal of your progress and set a goal to improve your posture.

Most importantly, be watchful of your upper body posture. Stand upright, sit up straight, and keep your shoulders back.

The following exercise program is something you can do at home to help improve posture and fix rounded shoulders.

Foam-roll chest stretch

  • Lie on the floor on your back.
  • Place a foam roller under your head and run it down the length of your spine.
  • Raise your hands above your shoulders, engage your core, face your palms toward each other, and point your fingers to the ceiling.
  • Bring your arms down to the sides of your body. Your body would be cross-like.
  • Try touching the floor using the back of your hands.
  • Hold it for 5 minutes, then release.

Door frame standing chest stretch

  • In the center of a door frame, engage your core by standing up straight.
  • Raise your arms to the side of your body, and that your elbows are at shoulder height.
  • Bend your elbows to 90 degrees and face your palms away from you.
  • Place your palms, forearms, and elbows on each door frame and slightly lean forward.
  • Hold this position for 1 minute and do the same with your one arm on the door jam and the other resting on your side. Hold this for 1 minute, then switch arms.
  • Repeat single arm chest stretches using your elbow at a 45-degree angle. Hold for 1 minute then switch.

Standing T-stretch palms facing posteriorly

  • Stand up straight. Lift your arms straight to your side and engage your core.
  • Spin your arms so that your thumbs are pointing down with your palms facing behind you.
  • Gently pull your arms back as far as you possibly can. Hold this for 1 minute then repeat.

Prone Thumb Raise

  • Lie face down on the floor – this is the prone position.
  • Your body should be in a Y position with your arms out in a 45-degree angle.
  • Spin the arms outwards, clench your hands into a fist, with thumbs pointing up.
  • Pinch your shoulder blades together.
  • Then lift your straight arms off the ground.
  • Move your arms up and down 15 times and remember to pinch your shoulder blades together before you raise your arms in each rep.

Prone Cobra

  • Do the prone position with your arms next to your sides, legs straight and palms down.
  • Contract the muscles of your lower back and glutes, life your head, chest, arms, and legs off the floor.
  • At the same time, spin your arms, so your thumbs are pointing to the ceiling.
  • By now, the only parts touching the floor would be your hips. Hold this for 1 minute.

Reverse Chest Pull with Elastic Band

  • Grasp an elastic band with both hands and hold it at shoulder width apart. The tension of the band should be strong.
  • Engage your core, stand up straight, and lift your arms in front of your shoulders.
  • Pinch your shoulder blades together before you move your arms; then move your straight arms out to your sides.
  • Hold this outstretched position for a few seconds, and make sure you pinch your shoulder blades together.
  • Bring your arms in front of your shoulders. Do this for 15 reps.

Wall Press

Stand against a wall as straight as you can and place both your arms against it.

Bend your elbows at a 90-degree angle with the back of your arms touching the surface of the wall.

Slide your arms down and hold it for a second, then slide them back up the wall as high as you can until your most comfortable point.

Return to starting position and do five reps.

When you do each of the movement, your glutes, shoulders, elbows, and back of your hands should be touching the wall.

Don’t roll your shoulders forward or thrust your head forward to do this. Keep your shoulder blades together, and keep your head high.

Do this program every other day. With each week, you progress, increase the intensity. For instance, you can do 1 set of each exercise for the first week, then add a set for the next week, and so on.

When you are up to 4 sets, you can further increase the intensity by including more shoulder exercises and adding weights.

Prevent Shoulder Problems

As with almost any cure, there are preventive steps you can take. Several athletes and physically active people undergo shoulder problems – stiffness, weakness, or pain or sometimes combined.

There’s a whole different risk to avoid apart from too much activity – inactivity.

Your shoulder can also get worn down from long hours spent scrolling with your mouse, tapping computer keys, and basically not getting out to move enough.

The apparent key to preventing the development of posture related problems is to keep your muscles healthy and active. Even if you begin to notice the signs of rounded shoulders in yourself, once you have recognized it, you are one more step on your way to fixing it.

You can do this simple self-care exercise that you can perform 3-4 times a week.

  • Stand against a wall, bend your knees comfortably with 6 feet to 8 inches from the baseboard. Place your arms above your head so that your bent elbows are in a straight line angle with your shoulders.
  • Tilt your pelvic, flatten out your lumbar curve, and pull your belly button to your spine to protect your lower back.
  • Press your entire upper back, arms, hands, wrists, and shoulders securely against the wall. You may not get it right on your first try, and that’s okay. Repeat this until you see your position improve.
  • Then, keep your wrists and elbows in touch with the wall, and slowly lower your elbows in line with your waistline, or lower as you can without your elbows or wrists lifting from the wall.
  • Briefly pause, then get back to the starting position, with your wrists and elbows still touching the wall.
  • Repeat steps 4 and 5 for a couple more times, pause for a break, then return for another set.

Balance for Fixing Bad Back

For every squatting movement or forward pressing you do, superset it with a hip dominant movement or pulling to focus more on your hamstrings and glutes. You want to make sure that you work all parts of your core, especially your lower back.

This means that you will need to do a back or hip extension movement directly after a sit-up or ab crunch exercises.

It’s not as complicated as you may think. The thing to remember is that it all boils down to being in balance.

The Chinese often call it yin and yang. The same concept applies to your body.

If your front side is too strong and tight, your body becomes rounded forward, and your back becomes weak.

Therefore, it is crucial to stretch out the muscles on the front of your body, all while strengthening your back muscles.

Also, if your stomach is getting too big, it can throw your balance off as well.

Strengthen your hamstrings, glutes, lower back and shoulders by doing the various exercises in the program.

These exercises make them work in a full range of motion.

Improve your posture and fix rounded shoulders by incorporating the program into your routine.

Be sure to check on your posture throughout the day and keep your journal in monitoring your progress.

You will see a noticeable improvement in posture in no time.

8 Effects of Bad Posture

Don’t slouch, sit properly, stand up straight – these are just some of the phrases you might have been told when you were a child.

Unfortunately, not all of us listened to these pieces of advice. The consequences now haunt us in our adult lives.

We become burdened with health problems as effects of bad posture.

There are several factors why you develop a bad posture: your way of living mostly, but sometimes it just occurs.

Bad posture can be seen as bad in and of itself, but it does come with other negative effects.

1. Bone Problems

When you have bad posture, your body’s weight is putting too much pressure on your bones. Your spine is what mostly suffers.

It feels and carries on the gravity it’s being subjected to, which can damage and weaken your bones.

2. Injury Risk

Having bad posture is just setting yourself up to some injuries.

When you do certain activities such as weight lifting, lunges, bends or squats, you are straining your back more especially when you are not doing it correctly.

You can be adding injury to your back instead of fixing it.

3. Reduced Height Growth

It’s not just about feeling shorter. When you were younger, growth was still actively taking place, and because you may have been slouching, the muscles on your back have become shortened.

This resulted in being in that position permanently. So not only do you look short, but growth has been inhibited because of your posture.

4. Prominent Body Fat Appearance

If you have made efforts in the past – or currently – to lose weight, a lot of coaches would advise you to straighten your body.

Your chin and stomach become less pronounced this way. Doing the opposite makes your extra weight more visible. Try it out by standing in front of a mirror!

5. Poor Digestion

Yes, even your digestive organs suffer when you have poor posture. Firstly, it changes your bowel movement due to the compression they experience.

Then, your metabolism is altered too which in turn gives you a harder time consuming and processing what you are eating.

6. Heart Problems

Several studies show that bad posture increases the risk of having cardiovascular diseases. Spending your whole day in your chair at the office is not something that rewards you in the long run. For career women, they mostly develop varicose veins. The worst case scenario: it stops the heart.

This is partly due to the slow or absence of blood circulation. Get up and stretch every once in a while!

7. Back Pain

Most of us in our adult lives experience lower back pain now and then, yet a disc degeneration from bad posture leads to extreme back pain.

This heightens the stress level in your back from exhibiting poor posture all the time.

8. Reduced Sports and Exercise

Lastly, another effect of having bad posture is reduced agility to go into even your simplest routine workout or light sports.

When you are used to poor posture, you compromise your breathing, therefore doing some exercises can leave you breathless.

Not only that, your endurance and strength suffers as well. If you attempt high-intensity workouts, you will experience fatigue alongside back pain.

The pain can render you immobile for a few days if you’re not careful.

These effects of bad posture are not without its causes. Many things factor in why bad posture happens, and these include:

Age – As you age, the muscles in your neck, shoulders, and back slowly lose their function in supporting your body weight.

Foot Placement – If you’re doing your best in keeping your spine straight but failing to keep your feet in their natural position, your back still suffers.

Fatigue – The combination of all the activities you go through each day can cause your body to feel fatigue and put stress onto it.

Developing a bad posture can result from different actions. However, people working in offices for long hours usually suffer the most from the effects of bad posture.

The good news is you don’t have to live with it. You can counter bad posture in several ways, by having better chairs whether at home or the office, getting back pain relief products or going into corrective exercises.


Correct Sitting Posture – Neck and Back Pain Solution

Finding the correct sitting posture is easy; maintaining it is where it gets difficult.

If you know that you have to sit up straight and have a workstation that comforts your back, you’re halfway there.

Your muscles get tired especially keeping straight for long periods. How do you know you’re genuinely sitting correctly? Here are a few tips.

Distribute Your Weight

First, sit on your chair where half of your thigh is on the chair, and the other half is off it. If necessary, scoot forward. Position both your feet flat and firmly on the floor.

This position allows you to distribute some of your weight through your feet, and away from your spine.

Moving forward in your chair makes you slightly slouch away from the backrest, and you no longer have back support.

The solution to this problem depends on what chair you have. Some have backrests that let you move forward or backward and still give you support.

If you do have a chair that has a fixed back, try doing one of the following tips:

  • Fold a pillow in half – Place the pillow between the chair and your back at about the same level as your belly button.
  • Roll up a towel – It should form a roll about 6 inches in diameter. As you would with the pillow, basically place it between the chair and your lower back.
  • Buy a lumbar support roll – The two mentioned above are useful as temporary fixes, but they’re not able to give you support all the time. You may need a different type of support, and a pillow or towel can only do as much.

The benefit of buying a lumbar support roll is that they have several straps that can be attached to your chair so that it’s in position at all times.

Adjust the Height of Your Chair

Make sure that your knees are level with your hips, or just slightly below. You can do this by adjusting the height of your chair.

This is vital because if your chair is low, your hips will be lower than your knees. This gives way to a slumped sitting posture and puts stress on the discs, ligaments, and muscles of your lower back.

Alternatively, if your knees are below your hips or level with them, it makes it easier for you to sit up straight. You get a better posture for your lower back this way, which in turn provides better posture for your neck and upper back.

Find Your Neutral Spine

First, position your legs and do this by rolling your pelvis and hips backward to round out your lower back. Next, move them forward and arch your lower back.

With this position, you are indeed sitting up straight, and your lower back is extremely arched.

From here, lightly roll your pelvis and back a little, maintaining your straight position. However, rather than having your back in an arched position, it’s in the middle of being slumped and arched.

From here, raise your arms with elbows bent so you can position your shoulders (think of the “stick up” position).

Then, pull your elbows back so that you are letting your shoulder blades “touch.”

When your arms are back as you can let them be, gradually lower your elbows to your sides.

One thing you need to pay attention to is to not shrug your shoulders up toward the ears. Ensure that while your shoulders are down, your shoulder blades are “touching.”

Do this as if you are trying to pull them down toward your back pockets. Finally, pull your ears back over the shoulders.

All these may feel a little awkward at first, but doing these makes your body feel more accustomed to a correct sitting posture. It will feel more natural when you get used to it.

If you don’t maintain good posture and doing the correct sitting posture, you’re just asking for neck and back pain problems.

By making the necessary adjustments to the way you seat – and maybe throwing in a couple of posture exercises – you will be able to sit up straight and feel good while you’re at it.

Save yourself from the pain you can avoid through correct sitting posture.


PostureNOW Posture Corrector Brace Review – Does it Really Work?

I’m someone who has struggled with back pain since I can remember.

When I was just a young teenager, I tried maintaining a good posture, but over time, as I stopped sporting and started working more, I forgot about it completely and started slouching more and more as time went on.

And at first, I didn’t care much about my posture because I didn’t realize it could do so many bad things for me, but it eventually did.

I started experiencing mild discomfort that gradually developed into itching and eventually pressure and pain.

The pain kept on increasing with time and I got to the point when I couldn’t go through the day without taking a painkiller pill.

So, I started experimenting with different methods of relieving pain: from massages to heating pads and regular walks, everything.

Some helped for a short while, but eventually, the pain came back with a vengeance.

After months and months of trying different things, I came across the PostureNOW brace while reading back pain forums.

Many said that it helped them fight off back pain by correcting their posture and maintaining it that way, and since the price was very affordable, I decided to order it, and it was one of the best decisions I’ve made.

Although I was skeptical at first and didn’t believe that a simple brace could help me, I wore it as much as I could, both under and over my clothes.

It wasn’t that only I noticed an improvement in my posture, but also my friends and family.

I was so surprised that over time, the pain started disappearing and my correct posture became something that came naturally to me.

Today, I’m pain-free and with a correct posture that helps me in ways you couldn’t even imagine.

I have so many great things to tell you about this product, but I’ll cover a few main points…

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Why Posture Matters

Correct posture is also known as a neutral spine, which means that our back, shoulders, and neck are positioned correctly and in their natural, healthy position.

When the posture is right, all the muscles and joints around the spine are working properly, and no pressure is being placed on them, so you won’t experience any back pain whatsoever.

This results in fewer headaches, no pressure in your upper back and shoulders, better circulation, more energy, less breathing issues and many other benefits for the whole body, not just your back.

What are some of the benefits of improved posture?

Although it might not seem like it, good posture has some amazing benefits for the whole body, both inside and out.

Reduces back pain

Slouching causes your spinal nerves to be pressed against by your bones and muscles, which can lead to them becoming inflamed and irritated.

If the pressure is prolonged, it can cause discomfort, itching, and pain.

But if you have a good posture, your spine is aligned straight and there is no pressure placed on your spinal discs, which eliminates the possibility of you experiencing any back pain.

Fewer headaches

Same as with back pain, having bad posture also presses down on your upper back discs, which often results in headaches.

Needless to say, this can interfere with your everyday life, which shows once more the importance of having a good posture.

Better lung capacity

If you have good posture, you allow your chest cavity and lungs to open up freely, which improves and helps your breathing.

With it, you’re getting more oxygen get to your brain and other parts of the body, which will help it maintain a healthy function in every part of the body.

More energy

Bad posture puts more stress on your muscles, joints, and bones, which results in your body having to use more energy to maintain their healthy function.

With the energy being used on this instead of your day to day activities, you will feel more tired and with less energy throughout the day.

On the other hand, if your energy is used in all the right places, you will need less sleep and less food, which will result in improved quality of life overall.

Less tissue damage

By having an incorrect posture, all your muscles, bones and joints are wearing down faster than they should, causing them to age rapidly and become painful and irritated.

But if you have the right posture, you allow all your body parts to do their natural function, and solely their natural function, allowing them to be healthier for a longer period of time.

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How does it work?

The way the PostureNOW brace works is that it produces tension in the area of your shoulders which gradually increases when you begin to slouch, reminding you to keep your posture straight and your shoulders back.

In a way, it increases your awareness of your posture so you can get used to standing straight without using painful braces.

The PostureNOW brace can be worn both inside or outside of your clothes for only 10 minutes a day, or more.

How much you wear it is completely up to you, but one thing is certain – you will notice results almost immediately.

How is this different from traditional posture correction braces?

Unlike other traditional posture correction braces, PostureNOW doesn’t pull your shoulders back and hold them with the help of the brace.

Instead, PostureNOW tightens as your shoulders go forward to remind you to straighten up and stay in a correct posture.

With traditional posture correcting braces, the braces do all the work, which causes your back muscles to weaken that much more.

But, when you’re using PostureNOW, the brace doesn’t hold your muscles.

It just reminds your body to stand correctly, which helps your muscles create a new “habit” and automatically improve your posture.

With time, you will need to wear the brace less and less, because your upper body will be stronger than before and positioned in the correct way.

Can people with osteoporosis or other back problems use the posture corrector?

If you’re struggling with severe back problems, arthritis or osteoporosis, before turning to the PostureNOW correction brace or any correction brace in general, make sure to consult your doctor to get some advice on what the best course of action would be.

Will it restrict my movement?

The band that is placed on your back is made from a flexible elastic material, which allows you to move freely with it.

The band will flex and bend along with the shape of your body, so it won’t interfere with your day to day activities.

While it doesn’t restrict your movements, it’s recommended to take it off while driving or while you’re operating heavy machinery.

When to wear it?

You can wear PostureNOW as short or as long as you feel comfortable with and whenever you want to fix your posture.

It can also be worn both inside or outside of your clothes while you’re working, doing some exercise, jogging when you’re resting or doing any other type of activity.

The only time you shouldn’t wear the brace is while you’re driving.

How long do I wear it?

PostureNOW can be worn for as little as 10 minutes a day, or as much as the person needs it, or is comfortable wearing it.

You put it in the same way as you put on a coat, without any complicated straps or ties.

It all depends on you, but regardless of the length of time that you wear it for, you will notice the positive results soon enough.

In case you feel some discomfort while wearing it, you can remove it without any issues.


Does it work for kids?

The PostureNOW brace is recommended for people over the age of 12 with the previous consultation of a doctor.

As I previously mentioned, before wearing PostureNOW, it’s better to consult a doctor, especially if the user is suffering from osteoporosis or arthritis, including children.

In general, children are more active than older people and aren’t very comfortable wearing these kinds of braces, which is why the results in children are mixed.


It’s obvious that good posture can not only help with minimizing your back pain, but also helps improve your quality of life overall.

Correcting your posture on your own is very difficult and can take years, but by using PostureNOW correction brace, it helps you get used to having a correct posture and keep your back straight at all times.

The benefits I’ve seen are infinite. I not only look better and walk straight, but I also have more energy, I can breathe easier and am more flexible.

This has improved my life quality tremendously, and it can help you too. Click Here to Check out PostureNOW


21 Best Stretches for Lower Back Pain

Although back pain is something we don’t think about very often, it’s an issue that impacts millions of people around the globe every day.

It can be a minor pain in some area of the back, but it can also be excruciating pain throughout the whole spine.

Nevertheless, it can definitely have a major impact on everyday life – from normal walking to doing chores and even getting dressed.

But, doing just a few simple stretching exercises every day can change all that.

For that reason, I’ve made a list of the 21 best stretches for lower back pain.

21 Stretches to Relieve Back Pain

1. Happy Baby

A fairly easy exercise that helps your spine discs to stretch out and align in a straight way. And the best part is that you do it while laying down! The exercise is done in 3 simple ways:

  1. Lay down on your back
  2. Bring your thighs to our chest and catch your outer foot area with your palms, while keeping your hands on the inner part of your legs. Keep this position for around 30 seconds.
  3. While in this position, you can roll gently to the left and right side to massage your lower back

2. Runner’s Lunge

Back pain is often caused by lack of strength in the abdominal muscles, which is why it’s important to stretch the muscles in this area. The Runner’s Lunge exercise stretches the hip flexors, quadriceps, and abdominal muscles and is done in the following way:

  1. Kneel down with your hands touching the floor in front of you. Stretch one of your legs back with your knee as support (touching the floor).
  2. Place your other leg outside of your arms (while you’re holding them on the floor) as if you were kneeling with that one leg.
  3. Press down your hips until you feel stretching in your front hip area.
  4. Keep doing this for 30 seconds for each leg

3. Downward facing dog

This exercise does wonders for your hamstrings, glutes, shoulders, and arms. It makes them stronger and alleviates any stiffness you feel in those areas. It’s also very simple to do:

  1. Bend down and touch the ground with your palms, with your body forming a reverse V shape.
  2. Keep your legs as close as possible
  3. Stay in this pose for 30 seconds in a few series.

4. Hip Flexors

Back pain and hip pain often come hand in hand. While this stretch exercise doesn’t focus on the back area, but rather the hip area, it can help keep your hip muscles strong and vital, and with it, reduce any potential back pain caused by the hip area. Following is an explanation on how to do the Hip Flexor stretching:

  1. Go down on one knee as if you were proposing to someone (a good exercise for the guys out there)
  2. Stretch out your hip on the leg that you’re kneeling on, your lower back going forward while your higher back area leaning back
  3. Straighten your back in the initial “proposal” pose while lifting one of your arms as high as possible. This will extend your spine and alleviate the pressure on your spinal discs.

5. The Sphinx Pose

If you’re not into the overly complicated stretching poses, The Sphinx is ideal for you. This exercise helps your body open up your chest which will make breathing easier, but it also makes your lower back more flexible and opens up your hips to give relief to any pressure in these areas. All you have to do is the following:

  1. Lay down on your stomach
  2. Lift your upper body by placing your elbows on the ground, parallel to your chest
  3. Stretch your shoulders as high up as you can while your elbows are still on the ground
  4. Hold this pose for around a minute

6. Cow Face Legs

The name might confuse you, but the pose is not confusing to do at all. Because lower back pain and hip pain often come hand in hand, it’s good to stretch both to avoid any one of these causing pain to the other one.

  1. Sit down on your ground and bend your right leg
  2. Bend your left knee and place your bent right knee on it (your feet should touch the ground)
  3. Take deep breaths for 30 seconds and then switch the position of your legs

7. Child’s Pose

As its name suggests, this pose is a child’s play to do. It relaxes the lower back muscles while stretching the spine, improving your overall mobility and it’s done in the following way:

  1. Get down on all fours
  2. Sit with your butt on your feet
  3. Stretch out your hands in front of you as far forward as you can so you can feel a stretch in your back
  4. Do this pose in 5 series of 10 seconds

8. Figure 4 Twist

If you ask most people, stretching is the easiest to do while laying down, and this pose is done exactly like that. What it does is that it reduces tension in the hip area, improving your balance and giving your body the support it needs in the lower part of it, which will reduce the pressure in the upper part of your body, specifically the back. It’s done in the following 4 steps:

  1. Lay down on your back and bend your legs while placing your feet on the ground
  2. Place one of your legs on the ground – hips on the ground, right ankle on top of the left knee
  3. Hold your arms in a cactus position
  4. Stay like this for 30 seconds each side

9. Wide-Legged Forward Fold

One of the easiest exercises you can do to stretch your back hip muscles, back muscles, shoulders and arms to alleviate any pressure and bring them in the right, healthy position. While it does so much for a lot of your muscles, it’s very simple to do:

  1. Spread your legs while standing, toes facing forward
  2. Bend down and brings your best as close as you can to your knees while touching the ground with your hands (don’t bend your knees during this step!)
  3. Once you feel stretching in your back and hip area, hold that position for 30 seconds
  4. Go straight up slowly to allow your spine to align properly

10. Lizard Lunge

The hamstrings are one crucial group of muscles responsible for supporting your legs and spine. They not only connect your legs to your upper body but also flex the knee joints and adduct the leg, which is why it’s crucial to keep them in the best shape possible. The Lizard Lunge is the exercise that stretches these muscles the most, helping you get relief from lower back pain caused by improper functioning of the hamstring muscles. It’s done in the following way:

  1. Lay down on your stomach with your toes touching the ground
  2. Lift your body while your elbows are touching the ground (your whole body should be supported solely by your elbows and toes)
  3. Bend your right leg and bring it outside of your right hand, with your knee as high above your back as possible and your toes slightly facing outside
  4. Start peeling your foot from the ground starting from the inner side towards the outer until you feel a stretch in your hip
  5. Take 5 deep breaths and then switch the legs

11. Adductor opener

A major factor in back pain are the hips, and one of the muscle groups responsible for the proper movement of in the upper legs are the adductor muscles. Thanks to them, you’re able to spread and close your legs without putting much pressure on the hip joints.

  1. Stretch your legs as far apart as you can while standing up, toes facing slightly outwards
  2. Place your hands on your inner thighs and squat slightly as if you’re going to sit
  3. Press onto your thighs until you feel a stretch and keep that position for 30 seconds

12. Legs up the wall

While it’s something we remember doing as a child, or even by accident, this is a stretch that does wonders for the back. It helps to release all the lactic acid you have built up in your legs and stretch the hamstrings too. And, as we mentioned previously, by stretching the hamstrings, you reduce the probability of experiencing lower back pain. All you need to do for this is the following:

  1. Lay down on the ground, bed, or anywhere close to a wall
  2. Lift your legs up on the wall, with your butt as close as possible to the wall
  3. Stay in this pose for as long as you’re comfortable

13. Knees to Chest

No matter if you’re in the mood for active exercises while standing up, or passive ones while laying down, this stretch will meet your needs. It can be done both ways, and it helps stretch out your lower back and relax your spinal discs. It has only one step in it:

  1. As the name suggests, bring your knees to your chest while holding them with your hands and pressing gently
  2. Switch each leg every 10 seconds for 10 series
  1. (optional) If you’re laying down, you can do it with both legs at the same time. If you’re doing this, hold your legs for 20 seconds and repeat around 5 times.

14. Yoga Cat

It’s not important to do the stretches in the right way physically, but it’s also important to breathe the right way. This stretch teaches you how to inhale and exhale properly to maximize the results you get while stretching:

  1. Go down on all four
  2. Inhale while raising your head up, at the same time bringing your pelvis down as close to the ground as you can
  3. Exhale while bending your back as high as possible and drop your head down
  4. Stay in each position for 10 seconds and repeat several times

15. The Triangle Pose

It’s very important to keep your spine active and moving on every side as much as possible. This pose will promote healthy spine movement that you don’t usually do, but will help keep it healthier and stronger.

  1. Spread out your legs while standing
  2. Place a small object in front of your right leg close to the height of your knee and place your right hand on it to support your upper body
  3. Stretch out your left arm high while keeping the lower part of your body facing forward and your shoulders slightly twisted to one side
  4. Switch on the other side and repeat a few times

16. The Partial Crunch / Pelvic Tilt

This exercise isn’t only good to stretch out your back, but it also helps alleviate back pain. By doing it, you will be able to stabilize your spine and align your discs in a straight position, giving them space and strength to support your body.

  1. Lay down on your back and bend your knees while your feet are on the ground
  2. Place your arms on the side of your body slightly above the ground
  3. Lift up your upper body and head off the floor as you’re reaching your feet with your hands
  4. Hold for 10 seconds and repeat 5 to 10 times

17. Supine Figure 4

This is one of the best exercises you can do to release your lower back and reduce hip pain by stretching your glutes, piriformis, and the lower back.

  1. Lay on your back and bend your knees
  2. Bend your right knee and place the right ankle above the left knee. Loop your right hand through your legs and make a hand lock behind your left thigh.
  3. While your head and shoulders are still on the ground, draw the left thigh towards you.
  4. When you feel a stretch in your outer thigh, keep that position for 30 seconds and then switch to the other leg

18. Seated Twist

Every exercise done by sitting is simpler to do, and the seated twist is one of the easier ones of its type. There are 3 simple steps for doing it, but you will instantly feel relief in your back and glutes

  1. Sit on the ground with your knees bent and your feet on the ground.
  2. Take your left heel and draw it below your butt where it touches the sit bone and cross your right leg over your left one (your right foot should be close to your left outer thigh)
  3. Use your left hand to support yourself and the right hand to hold your outer left thigh and pull until you twist
  4. Straighten up and look either straight or over your right shoulder
  5. Hold for 30 seconds then switch to the other side and repeat 5 to 10 times

19. Bound Ankle Pose

Another excellent exercise for your hips and hamstring muscles that allow your back to rest and release pressure in it. It also aligns your hips, which will further help your posture and ultimately, relief of the pressure in your lower back.

  1. Sit down on the ground and join together your heels, bringing them close to your pubic bone
  2. Straighten up and place your arms behind you, next to your outer hips
  3. Rock your body forward and transfer your arms in front of you to support your upper body if needed
  4. Keep stretching as far forward as you can, while keeping your back straight
  5. Take deep breaths a few times, then straighten up and repeat the process a few times

20. Upward Forward Bend

Everyone has done this stretch at least once in their lifetime, if not at home, in PE classes for sure. But what we weren’t aware of while doing it in primary school is that it helps stretch out your spine and hamstring muscles, which helps towards better posture and less stress being placed on your spinal discs. The exercise is as simple as it gets. All you have to do is the following:

  1. Stand up and join your legs together
  2. Try to touch your toes without bending your legs and back

21. Two Knee Twist

Although this one seems very easy to do at first glance, you should be careful not to do this exercise too fast, or you might risk damaging your back. But, because it’s focused completely on the back, it’s one of the best stretches for lower back pain. You can do it in the following way:

  1. Lay down on your back and stretch out your arms on your side at shoulder height
  2. Bring both your knees to your chest and drop your legs to one side
  3. Keep your upper back on the ground and your lower back twisted towards your legs
  4. Hold for 5 seconds and switch your legs to the other side
  5. Repeat around 10 times


There are some cases where back pain is more severe for a few simple stretches to help with it, and in those cases, a physician’s attention is needed, and unavoidable.

But in most other cases, these simple stretches can bring such a drastic change in your life and help you find relief from any type of back pain – both lower and upper.

Click here to check out My Back Pain Relief 4 Life 

Lower Back and Hip Pain

How to Relieve Lower Back and Hip Pain: Symptoms, Causes, and Treatment

this is an image of lower back and hip pain

Lower back and hip pain can really take their toll on your life and wellbeing. The pain might stop you from going about your day normally and sometimes even bed-rid you for a long period of time.

Even if it doesn’t cause major pain and life obstacles, it’s annoying enough to live with the pain.

Women are more prone to experiencing chronic lower back pain and hip pain than men, and it’s not rare that it goes unnoticed for a long period of time.

Many tend to brush off the pain and blame it on the lack of rest, which can be the case sometimes, but if the pain remains for a longer period of time, it should be addressed.

While there have been thousands of researches done on the cure for this type of pain, the most common cure for it still remains in the area of medicine and physical therapy.

The Link Between Lower Back Pain and Hip Pain

this is an image of lower back painLower back pain and hip pain frequently come hand in hand. Why is that?

The main reason behind this can be found in the lumbopelvic region, the bones and muscles in your lower back that help you bend and turn your upper body.

When your lumbopelvic bones and muscles don’t function properly, the tissues stress, which causes them to become irritated and inflamed over time.

And because of the complexity of the spinal nerves, most of which go through the whole length of the hip, the pain can be felt throughout that whole area – lower back and thigh.

This is why most people experience lower back pain and hip pain at the same time.


The culprit behind both lower back pain and hip pain can be anything from spraining, straining, fractures, previous injuries or some other medical condition a person might have.

There are many symptoms that relate to lower back pain and hip pain, but other than the pain, a person might experience some of the following:

  • Pain in the groin area on the painful side
  • Stiffness in the back area
  • Pain while walking or moving
  • Have trouble sleeping due to pain

Symptoms can range from one person to another, but if you’re having some of the above ones, you’re probably suffering from lower back pain and/or hip pain.

What are The Common Causes of Lower Back and Hip Pain?

Muscle Strain

If you’ve experienced a sharp pain in your lower back when you’ve lifted something heavy or did a sudden movement, this was probably due to your muscle spraining or straining.

A sprain is when your ligaments stretch and/or torn, while straining is when your muscles stretch and/or tear.

Pain is usually felt in the lower back, but because of the connection of the nerves to the hip, people usually experience pain in the hip as well.

To fight the pain, doctors recommend regular stretching and resting of the spot, but if the injury is more severe, physical therapy is needed.

Pinched Nerve

A pinched nerve can be a result of other conditions you might’ve experienced previously in your life, such as old injuries, arthritis, stress, repetitive movements, sports or obesity.

The usual cause of the pain is too much pressure placed on the nerve by the surrounding muscles and bones.

Although there is not a specific treatment for a pinched nerve other than taking a rest, keeping yourself physically active can make your muscles and bones stronger and in a healthy position, preventing them from pressuring your nerves and causing pain.


People suffering from Arthritis can not only feel pain in their hip and back, but also in the thigh and groin area.

The main symptoms of arthritis can be, but are not limited to:

  • Pain
  • Swelling
  • Stiffness
  • Decreased range of motion
  • Numbness

The pain caused by arthritis is usually treated with anti-inflammatory medications and pain relief medications, but in more serious cases, it’s treated with disease-modifying antirheumatic drugs (DMARDs) that prevent the immune system from attacking your joints.

Doctors also recommend physical therapy to strengthen the muscles and joints.

Herniated disc

The majority of spine pain problems are caused by a herniated disc. A herniated disc happens when the disc presses the nerves on the spine and produces a sciatic pain, which is not only felt in the back but in the hip as well.

Common symptoms besides pain are:

  • Thigh pain
  • Hip and butt pain
  • Tingling
  • Weakness

Most commonly, a herniated disc pain is treated with medications, but if the pain worsens people undergo surgery or visit regular physical therapy.

Sacroiliac joint dysfunction

The sacroiliac joint is found between the lumbar spine and the tailbone and its main task is to absorb any shock between your upper body, pelvis, and legs.

If this joint is damaged in any way, it won’t absorb the pressure, which will result in pain in the hip, back, and groin area.

To reduce tension and inflammation and promote normal function of this joint, doctors recommend taking regular rest, hot or cold compressions on the area or pain-relieving medicine.

How to Relieve Lower Back and Hip Pain

this is an image of back stretching

Strapping up

In cases of lower back pain or hip pain, strapping the lower back can do wonders for you. It will provide your lower back the extra support it needs to function better and alleviate the pressure you put on your spine when you stand or walk.

Be more active

Physical activity is recommended for everything, not only back and hip pain and being inactive won’t solve any type of pain.

Staying active will promote a healthy body posture and strengthen your body’s bones and muscles, which will relieve the pressure on the spine, ultimately reducing the pain you feel in these areas.

Applying heat or cold

When joints or muscles are inflamed, hot or cold patches can help soothe the area of pain. There are many medical heat pads doctors recommend using to soothe the painful area and relaxes the muscles and joints to reduce the pain levels.

this is an image of exercising


Maintain a good posture

Bad posture can cause degenerated spine discs to become even more painful and inflamed due to the pressure that’s being placed on the spinal discs.

And because of the current lifestyle most people have, where jobs force them to sit in a chair for 8 hours straight, everyone is on their phone constantly and only use a vehicle to go from one place to another, many find themselves experiencing lower back pain accompanied by hip pain.

To lower the chances of experiencing lower back pain, you should use an ergonomic chair designed to support your spine in its natural position and walk at least one hour daily, or at least remind yourself to sit up straight so your pressured spinal discs can rest.

Stay active

Keeping yourself active doesn’t only benefit your muscles and bones, but your overall health as well.

By walking for just one hour a day, you will notice drastic improvements in your posture, health, and overall balance.

You will enable your body to generate more blood flow to your spine, giving in the energy and nutrients it needs to keep its regular healthy function throughout the day.

Back strengthening exercises

Having strong lower back muscles help the blood flow more easily through your spine, giving it the needed energy and strength to keep you going throughout the day.

If your bones and muscles are strong and healthy, the probability of them shifting and pressuring one another is lower, which reduces the chances of experiencing pain.

You can do some exercises that are recommended by physical therapists that will help your muscles and bones to get stronger and with it, reduce the probability of feeling any type of back pain.

Avoid lifting heavy things

Lifting heavy objects puts sudden massive stress on your back, which can lead to sharp pain in your lower back followed by a dull pain in your hip area.

Avoiding to lift heavy objects overall is the best option, but if you must do it, make sure to protect your back and do it correctly.

There are many straps you can tie around your waist or use lifting techniques that put less pressure on your back to reduce the risk of getting injuries while lifting.


There are many instances where back pain is caused by lack of stretching, so doing it on a daily basis can help alleviate any pressure on your pelvis.

Although, if you experience lower back pain and hip pain on a regular basis, it’s better to consult a physical therapist so they can recommend the right exercises for your back.

Not smoking

Smoking is already known to be a bad thing for your health. It causes your heart to be unable to produce normal blood flow to your body, including your spine, which further causes a lack of nutrients for your spinal discs, nutrients it needs to be healthy and strong.

This not only makes them more susceptible to injuries, but it also makes them weaker, which is why every doctor recommends quitting smoking for any type of bone and muscle pain, not just lower back and hip pain.

Eat a healthy diet

Your spine health is a result of your overall health. Keeping a healthy diet will boost your immune system, making you healthier and abler to fight diseases and any potential lower back problems, regardless if it’s mere inflammation or chronic pain.

Stay hydrated

Water does wonder for your body, including your bones. If you stay hydrated, you allow your body to process and release the harmful chemicals from your bloodstream, making you healthier and stronger overall.

Maintain a healthy weight

Have you ever wondered why overweight people experience more back issues than people with healthy weight?

That’s because every extra pound you put on shifts your center of gravity and puts pressure on your spinal discs, which is why you might start experiencing lower back pain.

Maintaining a healthy weight level will keep your body balanced and enable your back to support it easily, without putting too much strain on it.

Avoid high heels

Believe it or not, your favorite pair of shoes might do you harm. Doctors recommend wearing shoes with less than a 1-inch heel to reduce pressure in your lower back.

The more comfortable shoes you wear, the less you strain your back while standing and you have a lesser risk of experiencing pain.

Try a Back Pain Relief Program

this is an image of my back pain coach by ian hartIf you’re looking for long-lasting pain relief, following a proven program such as My Back Pain Relief 4 Life created by Ian Hart can help relieve your back and hip pain fast.

This program is designed to reduce your back pain, restore muscle balance and flexibility in less than 20 minutes!

A program like this can be the solution to healing your back within a few minutes.

Many people who have used the My Back Pain Relief 4 Life program have noticed improvements in their fitness and health in a short period of time.

My Back Pain Relief 4 Life program can also help you develop a stronger core to enhance your balance and stability,  improving your posture, walking taller without the horrible hunch and also increasing blood flow, oxygen, and nutrients to all areas of your body.

Ian Hart is a Certified Strength and Conditioning Specialist (CSCS) and has been featured in many publications and TV stations. His program has helped people in over 27 countries relieve their back pain.


Statistics show that most people will experience some type of lower back and hip pain during the course of their life.

It might be mild and unnoticeable and it can be excruciating and bed-ridding, but nonetheless, it surely is annoying and stops you from going about your life normally.

While in some situations lower back and hip pain is inevitable, in other situations it can be avoided or prevented.

All that’s up to you is to take care of your body and your health, and you reduce the risk not only of lower back pain and hip pain but experiencing any type of pain overall.

Bloating And Back Pain

Abdominal Bloating and Back Pain

If you have ever eaten too much at dinner or consumed a lot of foods with salt in them, you have likely been the recipient of bloating.

This feeling leads to massive discomfort in the abdominal area. Clothing may feel too tight, and you may feel sick and have trouble concentrating.

If you have sat in a chair in an uncomfortable position for too long or done strenuous activity at your place of employment or the gym, you likely have back pain as a result. Bloating and back pain are actually related.

These bothersome ailments are something we all will experience in our lifetime, but there is good news in that we can easily treat them with a little know-how and the right supplements.

General Overview

Bloating happens when the abdomen fills up with air or gas. This makes your abdomen appear larger than normal, and it might feel tight or even hard when you touch it.

It can also cause feelings of pain and discomfort which can be felt in your back.

Your back is your body’s support system. It stabilizes you. It is very susceptible to injury and strain, and so it is not uncommon to feel back pain when you have abdominal bloating.

The pain can vary in its severity and type. You might feel a sharp and stabbing pain, or even a dull and achy pain. We will now discuss 14 different reasons you might experience bloating and back pain.

  1. Getting Your Period-Menstruation happens when the uterus sheds its lining every month. You might experience pain, cramping, and some discomfort during this time. It is normal. Check with your doctor for more reasons you might experience pain during menstruation.
  2. PMS– Premenstrual Syndrome is a condition, women sometimes get before starting their period.
    Their emotions, health and behaviors during certain days of their menstrual cycle, are all affected. This generally happens before menses occurs.
  3. Pregnancy is another reason you may experience bloating or back pain. Although a joyous condition, it is not without ailments such as fatigue, nausea, tender breasts, swollen breasts, and cramps/light bleeding.
  4. IBS-Irritable bowel syndrome is a collection of symptoms that often occur together. Irritable bowel syndrome is common and causes many to seek out medical help for its treatment and management.
  5. Gallstones are another cause of feeling pain in the back or abdomen. Lots of people have these and simply do not know it.They are hard deposits in the gallbladder, which is a small organ whose purpose is to store bile (a digestive fluid produced in the liver). You can speak with your doctor to learn about gallstones.
  6. Kidney stones develop within the kidneys, but they are capable of developing anywhere along your urinary tract.
  7. Having a UTI or urinary tract infection can lead to pain in the back. A UTI can occur along any part of the urinary tract. Bacterias are the main cause of most UTIs. You can prevent them by drinking six to eight glasses of water each day, going to the bathroom as soon as you feel the need to do so, and speaking with your doctor about managing any bladder or incontinence issues.
  8. Ovarian cysts are a further cause of bloating and back pain. A fluid filled sac known as a cyst will develop on one of the ovaries in a woman. Most women will develop at least one cyst in their lifetimes.These come in various forms, like a follicle cyst, a corpus luteum cyst, or dermoid cyst. Be sure to check with a healthcare professional for more information.
  9. Celiac disease is another cause of bloating and/or back pain. It is a digestive disorder that is caused by having an abnormal immune gluten reaction.The symptoms of celiac disease usually involve the intestines and digestive system but may very well affect other parts of your body. Foods to avoid include wheat, spelt, rye, barley, bulgur, durum and several others.
  10. Having an ectopic pregnancy may also be a cause for pain. In this pregnancy, the fertilized egg fails to attach to the uterus but instead to the fallopian tube, cervix, or abdominal cavity. This can very well be a medical emergency.
  11. Ovarian Cancer occurs in several parts of the ovary and can be a cause for pain.
  12. Polio is a highly contagious ailment that is caused by a virus that attacks the nervous system.
  13. Fibromyalgia is a long-term or chronic disorder. It is associated with a wide-spread pain in your muscles and bones, general fatigue and having areas of tenderness.
  14. Endometriosis is a cause, and the symptoms vary. Some women experience mild syndromes, while others’ symptoms range from moderate to severe.

What About Abdominal Bloating?

You can experience abdominal bloating by eating or drinking too fast, chewing gum or smoking, or even wearing dentures that are loose.

When your body breaks down food, gas builds up in your digestive tract from the esophagus all the way to the large intestine. You can lose air by burping or flatulence.

Other reasons you may experience abdominal bloating and back pain include:

  • Ascites, or fluid buildup in the abdomen
  • Cancerous tumors like Ovarian carcinoma
  • Pancreatic cancer
  • Liver disease
  • A gastrointestinal tract infection, perforation, or obstruction.

What Should I Do?

Be sure that you seek immediate help from a medical professional if you are pregnant, your abdominal bloating and back pain are more intense than you remember, over the counter medications or pain relievers do not bring relief, or your daily functioning is impacted.

Furthermore, if you notice blood in your stool, difficulty breathing, chest pains, fever, chills, uncontrolled vomiting, or difficulty breathing or confusion, get medical help right away.

How Can I Treat This?

Your pain will, in most cases, resolve itself. However, there are steps you can follow at home to manage any discomfort you feel and get the symptoms cleared up faster. To get your bloating down, you can:

  • Drink plenty of water
  • Take over-the-counter medications that reduce gas, acid, or digestive enzymes
  • Reduce your straw use and take in fewer carbonated drinks
  • Avoid eating foods that cause gas, like foods high in carbs. You should avoid dried beans, dairy products containing lactose, starchy foods, and high-fructose items.
  • Avoid eating foods that you know will make you bloat.

For back pain, you can apply an ice pack and a heat pack for ten minutes on and off. Be sure to also rest your back and refrain from lifting heavy objects.

You can also get a massage. They may help relieve your back pain and provide bloating relief.

Getting enough exercise and having good posture will also help you. Make sure your chair at work is set so it is comfortable you. Do exercise

that challenges you at your own ability level.

You can also take OTC pain relievers like ibuprofen and acetaminophen. Be wary of this, as overuse of these medicines can have negative repercussions.

Talk to your doctor about ways to manage your pain if you need to use these for an extended period.

Turmeric Power

You also should not underestimate the power of turmeric. Sometimes our body gets in pain because of inflammation. Inflammation is often a good thing- it is our body’s way of treating an injury.

However, some common occurrences like stress become a reason for your body to react and send a signal out to the white blood cells to do their job and inflame whatever area is affected.

Chronic inflammation leads to a poor feeling overall and can even impede us from living our daily lives. You may wish to consider the natural healing properties of turmeric as a way to reduce this inflammation. Its key ingredient is curcumin.


If you are unsure of what supplement you should take, you may wish to start with Cody Bramlett’s Natural Turmeric with BioPerine. This cutting-edge formula combines all your body needs to feel good.

Ingredients like turmeric, curcumin, and BioPerine come together, made from Vitamin K, chromium, calcium, manganese, iron, potassium, and Vitamin B6.

This blend is an amazing, organic and safe way to get what you need to feel more energized and reduce the pain you feel in your back.

Your experience will be unique, but some users have reported that after two days, their back loosened up a bit. After four days, joint pain was disappearing into thin air.

And after seven days, the same customer was sleeping through the night, something that had not happened in a while.

The formula works by combining all the wonderful vitamins and minerals as listed above. Potassium, for example, helps prevent cramps, balances pressure levels, and reduces stress.

Manganese will help keep bones strong and blood circulation going. Fiber, which is also part of these capsules, will help keep your intestines clear and aid with digestion.

Copper will help deal with inflammation, while chromium helps boost your metabolism. The supplement also features piperine which has been used for a long time in traditional medicine and gives black pepper its potency.

You very well may experience a weight-loss boost along with increased concentration and focus while taking this supplement.

The formula was created by Cody Bramlett, a gym owner in San Diego, California. Through his gym, Cody Bramlett has helped many reach their potential when it comes to physical fitness.

Now, through the use of his well-researched and well-developed supplement, Bramlett brings health in the form of turmeric. The capsule is entirely natural and a fantastic way to help yourself feel better.


Abdominal pain as well as back pain are a common part of all our lives. Not a single one of us will go through life without experiencing it in one form or another.

The best thing to do is to know and understand the causes, and then take measures to feel better.

You may even consider taking a supplement packed full of benefits like Turmeric with BioPerine for an easy and natural way of managing symptoms.

If pain becomes too hard to manage or if you have any concerns, be sure to speak to a doctor right away.

By knowing what causes the pain and having a wide range of tools, treatments and good doctors for help, these pains can be eradicated with ease.

Toned in Ten Review – Does it REALLY Work?!

Toned In Ten: Erin Neilsen

My Review: Here’s My Thoughts and Opinions on Toned in Ten…

Being an accountant means that I do a lot of sitting during the day.

Like, A LOT! My job rarely includes getting up and having any physical activity whatsoever, and the only time when I’m physically active is when I walk to the metro station from/to work or when I go out at night.

Because of this unhealthy lifestyle, even though I’m a pretty young person, I started getting excess belly fat, cellulite, and even back pain.

Although I sit all day and look at “boring paperwork”, I am a person who likes to have fun. I enjoy going out to clubs with my girls and also the beach… I love the sun!

Which I know a lot of you know can be an uncomfortable experience if you’re having excess belly fat hanging and legs that wobble.

I’m sure you know that feeling when you’re sitting in front of the mirror before going out and feeling miserable, although you’ve tried on 90% of the clothes in your closet, but nothing seems to look good on you.

Well, I experienced that too often for my own good…

So, I started to avoid going out, which led to me being isolated from my friends.

Everyone started asking me if something was wrong and if I was feeling okay, but when I told them what the problem was, they all had the same response “Oh, you’re fineee, you look great!”.

But I wasn’t feeling fine! I didn’t feel I was looking great, and I certainly didn’t feel great.

I desperately wanted to feel good when I put on my favorite dress, feel sexy when I put on a swimming suit, or just feel I look good even in sweatpants.

I knew I had to do something to stop this vicious cycle before it takes a bad turn and I become so isolated from everyone.

I started trying out every single workout program and diet I could come across, hoping to find one that will fit my needs and help me tone my body fast.

But nothing seemed to be working. Many of the workout programs took up to 2 hours and only made me feel exhausted.

Other nutrition programs made were starving me and my immune system, which made me prone to many viruses.

I spent months and months trying to lose weight and look as I wanted to, but I ended up only losing my money and my time.

I knew there had to be something that doesn’t make you feel exhausted all the time and doesn’t take so much of your free time.

So, I decided to Google “10-minute workout for a toned body” and one of the results was a program that changed my life completely.

It was called “Toned in Ten” program. I read in detail what it had to offer, and it seemed that the creator Erin really understood me and knew what all of us go through.

I’m a bit skeptical about these types of stuff, so I still wanted to do a research on the product.

Once I got into it, I found hundreds of reviews about it, every single one praising it and bragging about the results. So, I decided to order it (best decision I’ve made lately).

I’m so excited writing about this, so to avoid getting you all confused, I’ll try to break down the main points for you so you can see for yourself that a lot of thought and dedication has gone into this product.

The Person Behind Toned in Ten

Erin Neilsen

Toned in Ten is developed by Erin Nielsen. She’s a registered physical therapist, a certified Pilates instructor, as well as anti-aging and fat-loss specialist.

Although on the website it says she’s in her forties already, her physical appearance didn’t look as it the slightest.

She says she owes this to the healthy lifestyle with a healthy nutrition plan and only 10 minutes of exercise per day.

The inspiration behind it was that every program forces you to do cardio sessions lasting up to 2 hours that will only make you feel exhausted and with it look older.

And the worst part is that you get minimal or no results from it.

So, after trying out millions of different diets and weight-loss programs with almost no results (haven’t we all), Erin decided to do a little experiment.

She started incorporating sprinting into her daily workout routine and got results so good that she decided to create a whole workout program of it and help everyone that was in her situation.

This is what later was named Toned in Ten.

What is Toned in Ten

Toned in Ten is basically a weight-loss program that consists of 10-minute high-intensity interval training.

High-intensity interval training has been the subject of detailed research and it has been confirmed to show better results than any cardio workout.

Why is that? Because HIIT improves your metabolism and helps your body burn fat even AFTER you’re done with your workout.

How? These intense exercises cause the body to release more adrenaline than it does with cardio.

This increases the production of adrenaline (for short periods of time) which further causes your body to release fat from fat cells in order to produce more energy.

Therefore, you will burn more fat with short intense exercise than you would with cardio.

Seems pretty logical, doesn’t it? This is called Excess Post Exercise Oxygen Consumption, and the higher it is, the better the results of your workout will be.

You can increase this percentage by a whopping 36% with the Toned in Ten program, which means you will lose fat 36% faster than with any other routing or program.

And not only that, but the effect lasts for up to 38 hours after the workout! I think this was the critical part that sealed the deal for me.

Working out 10 minutes a day and losing calories 2 days after it? Who wouldn’t want that?

What’s Included in Toned in Ten

I was lucky that when I decided to order it, there were amazing bonuses that came at a ridiculously low price, so I ordered the full package with everything it had to offer.

It certainly helped me achieve results faster, so if you’re planning on ordering it, I would recommend getting the whole package.

But, if you can’t afford it, the basic package will do just as good of a job as the whole package if you’re dedicated enough.

Besides getting the instruction manual which is an e-book with all the exercises, I got 4 other bonus features:

BONUS 1: Toned in Ten – Follow Along Workout Videos

These are the Toned in Ten video workouts that I was following. When I opened the file, there were so many videos, but I decided to go one by one and not rush with viewing everything at once.

The exercises aren’t the typical high-level ones the other programs force you to do but are toned down so even beginners can do them.

They’re so easy to make but Erin shows every single one anyway, so doing them wrong is impossible.

Erin’s coaching throughout the 10-minutes really helps stay motivated and energized during the whole session.

She also gives advice on how to maximize the results of every exercise, so you can decide how advanced or how fast to do them.

BONUS 2: Toned in Ten – Nutrition Guide

My favorite part of the whole package. The nutritional guide teaches you what to eat and what not to eat to get the best results in just a few weeks.

Unlike other diets, I didn’t have to count the calories I ate but the guide only told me what’s good to eat and what’s not, so I could know exactly which foods to avoid and which ones benefited my body.

Even if I didn’t do the whole program, the sole Nutrition Guide helped me feel so much better and so much healthier.

I stopped feeling bloated, my digestive system was functioning properly, and my skin got soft and shiny. All that thanks to implementing only a few healthy food habits.

BONUS 3: Toned in Ten – Youthful Secrets

Having a healthy nutrition has been proven to have amazing anti-aging effects. But, that’s not the only reason why Erin looks so younger than her age.

In the 3rd bonus, I got another e-book with advice from Erin directly on how to look younger and have glowing and smooth skin.

I’m not allowed to say what exactly is in it, but like everything else in the program, it doesn’t require much effort and gets you amazing results.

BONUS 4: Toned in Ten – Grocery list

You can’t live a healthy life without new healthy groceries in your fridge. If you’re anything like me, you’re probably confused by everything the market offers.

I had no idea which things are good, and which are not.

The Toned in Ten Nutrition Guide did help me know what to avoid and what’s good for me, but the grocery list is a specific list with ingredients you MUST have in your fridge if you want to get long-lasting results and change your life for the better.

When I first saw all the components of the program, I thought I could never do all of that. But I decided to take it one day at a time and put a bit of effort into implementing all those things in my life. And honestly, I was surprised at how easy it was for me.

I just followed the grocery list, avoided foods mentioned in the nutrition guide, did a few things from Erin’s youthful secrets and somehow it made me not only look better but feel better too!

The upside and downside of the program

Where do I begin…there are so many positive sides of this program and so little to criticize.

The best thing about this program for me is that I didn’t have to pay monthly gym memberships or waste more than 2 hours going back and forth from it.

In fact, I didn’t even have to leave my house. All I had to do is download it from my laptop and I was all set!

There were no shipping fees, no postal fees, no waiting period – nothing. Also, I love that I can do the exercises anytime and anywhere.

There was even an occasion where I was at a seminar out of town, and I just went to my bedroom and did them there! Might seem off, but no one even noticed I was gone.

Looking at it medically, it’s so beneficial to your whole body. I noticed I feel so much better than previously, I sleep better and don’t feel exhausted at all.

Also, many of the previous workout routines I tried before were focused mostly on cardio workouts which weren’t so good for my joints.

I would even have to put ice on my wrists because I felt a tension in my bones after some of the workout sessions.

But since High-Intensity Interval Training doesn’t require me to put constant pressure on one leg or one hand, I haven’t felt any tension whatsoever.

On the contrary, I feel more flexible and mobile than ever before.

Another thing is that there are bonuses that help tremendously. You’ll know how to do the exercises correctly, what to eat and so many other useful advice.

It helped me change my life for the better completely and have better eating and sleeping habits that will preserve my youthful appearance in the future.

Honestly, who wouldn’t want to look like Erin at 45?

The only negative thing I could really say is that outside of the promotion, the bonus pack can be a bit pricey for some, but considering you don’t pay shipping fees, it comes pretty close when it comes to price.

But, even if you don’t get the full package, the basic program is perfectly fine to use on its own.

The other bonuses are just a helpful tool to accelerate the results.


Why choose Toned in Ten before any other product

I know I keep on going with the same things, but I’m just so impressed with how better this program is than any other method I’ve tried before.

I don’t have to starve myself daily or suffer painful and exhausting workouts.

I just do the workout routine 10 minutes a day, and in just 8 weeks I noticed the first results. I was never hungry, but I ate healthily, was never tired or exhausted, just spent tons of fat in short burst sequences.

I know that exercising at home can become boring after a while.

But, the good thing about this program is that the exercises change frequently, so you won’t be stuck repeating something over and over again.

And, you’re allowed to replace one exercise with another, so you can do your favorite ones and have more fun working out.

You don’t even need equipment to do it because your body does the whole job by itself.

Unlike many of the costly programs, the basic Toned in Ten program is affordable for anyone, regardless of the budget.

But what makes this program different than other weight-loss programs is that you’re impossible to be at a loss in any way other than weight.

If you don’t get any results in 60 days, you will get a full money refund. But you won’t be needing that since it’s a guaranteed success.

Check Out My Results From Using Toned in Ten

Let’s be honest here. Not being able to spend 2 hours a day to become fit and toned? I get it. Not being able to spend only 10 minutes a day to become fit and toned?

You better have a good excuse for that.

I started noticing the first results after 3 weeks of using the program.

My belly fat started shrinking, my pants fitted me better and my muscles became stronger. But I didn’t stop there.

I continued using it every day and I felt better and better every next day.

I’ve been using Toned in Ten for 4 months now, and I must say, I didn’t know my dresses could look THAT good on me.

I feel so much more confident compared to before, which shows in every segment of my life.

I’ve been going out on dates more often, I’ve been socializing more with my friends, and even achieved better work results because I’m not hiding in my desk all shy and uncomfortable.

I can now wear what I want without hiding parts of my body, I have a flat belly I can show off on the beach and I can feel as good as any other skinny girl I envied before. And it’s just 10 minutes.

Conclusion: Very happy and highly recommend Toned in Ten

I would never believe if someone else told me it’s possible, but I know it is now because I did it. And it didn’t take countless of hours at the gym, it didn’t take thousands of membership money, I didn’t have to starve myself or anything like that.

It just took me 10 minutes a day and implementing a few healthy habits in my routine. And I’ve never even had the need to go back to my old habits. What I have now is just enough to make me feel good both on the outside and on the inside.

Don’t forget to check and see if the discount is still available <<.


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