Hi! I’m Riya, and like many women today, I spend most of my time sitting — whether it’s working from home, caring for family, or just scrolling on my phone. I used to think a little back pain was normal, until it started affecting my daily life.
If you’re a woman like me, struggling with back pain, trust me — you’re not alone. But here’s the good news: small posture relief ideas helped me so much, and I’m sharing everything that worked for me in this article.
On long workdays, I wore a posture corrector belt for 1–2 hours. It gently pulled my shoulders back and kept my spine straight.
👉 This is the posture corrector I used from Amazon
How My Back Pain Started
It all began with a dull pain in my lower back. I thought maybe I just slept wrong or worked too long on the laptop. But the pain got worse every week. Simple tasks like cooking, lifting groceries, or even standing in the shower became uncomfortable.
I didn’t want to take painkillers forever, so I started looking for natural, posture-related solutions. What I discovered changed everything!
I invested in a simple ergonomic office chair that supports my lower back and helps me sit upright for hours.
👉 Check out the exact ergonomic chair I bought on Amazon
1. Sitting Smarter — Not Longer
I used to sit with my back curved and shoulders hunched while working. Once I learned about proper sitting posture, I made small changes:
I placed a small cushion behind my lower back.
Adjusted my chair height so my feet were flat on the ground.
Kept my screen at eye level, not below.
And most importantly, I started getting up every 30 minutes. Just walking around the room helped my back feel less stiff.
2. My Favorite Posture-Friendly Chair
One of the best things I did was invest in a simple ergonomic chair from an online sale. It wasn’t very expensive, but it had lumbar support and adjustable height. It made sitting for work feel so much better!
I invested in a simple ergonomic office chair that supports my lower back and helps me sit upright for hours.
👉 Check out the exact ergonomic chair I bought on Amazon
I know not everyone can buy new furniture, but even a firm pillow and footrest (I used an old shoebox!) made a big difference.
3. Fixing My Sleeping Position
I realized that how I sleep at night was adding to my pain. I made these changes:
I stopped sleeping on my stomach. That was the worst!
I started sleeping on my back with a pillow under my knees.
On some nights, I slept on my side with a pillow between my knees.
I also changed my old soft mattress to a firmer one. Believe me, the change in sleep quality was amazing.
4. Gentle Stretching in the Morning
I’m not a gym person, but I started doing 10 minutes of stretching every morning:
Cat-Cow Pose
Child’s Pose
Cobra Stretch
Knee-to-Chest
Side Twists
These helped loosen my spine, especially after sleeping. It felt like giving my back a warm hug before starting the day.
5. Strengthening My Core (No Crunches!)
A physiotherapist I spoke to online said, “Your back pain is often because your core is weak.”
So I started doing simple exercises like:
Bridges
Pelvic tilts
Wall sits
Bird-dog stretch
I didn’t do anything hard — just 15 minutes every 2–3 days. My posture improved, and I felt stronger while doing chores or walking.
6. Choosing Better Footwear
As a woman, I love cute shoes! But I realized that some of my flat sandals and heels were hurting my back.
Now I choose:
Shoes with arch support
Sneakers with cushioning
Limit heels to special occasions only
Even a small heel worn daily can hurt your posture over time.
7. Using a Posture Corrector Belt
On busy days when I had to sit for hours, I used a posture corrector belt I bought online. It gently pulled my shoulders back and reminded me not to slouch.
I only wore it for 1–2 hours at a time. It helped train my body to stay straight naturally.
8. Carrying Bags the Right Way
Ladies, if you’re like me and love big handbags — beware! I used to carry everything on one shoulder, and it caused a lot of imbalance.
Now I use:
A lightweight backpack when going out for long hours
Crossbody bags and switch shoulders every now and then
I also reduced what I carry daily — no more extra makeup pouch 😅
9. Staying Active (Even with a Busy Life)
I don’t go to the gym, but I made it a rule to walk for 20–30 minutes every evening — sometimes while talking to my sister on the phone.
Other little things that helped:
Stretching while watching TV
Taking stairs instead of elevators
Doing a few squats or wall stretches during cooking breaks
10. When I Knew It Was Time to Ask for Help
After trying everything, I still had a few bad days. So I spoke with a female physiotherapist online. She guided me with personalized stretches and explained what was safe for me.
Never be afraid to seek help. Some pain needs expert eyes — and that’s okay.
Final Words from One Woman to Another
Back pain doesn’t mean you’re weak or old. It simply means your body needs support and care. As women, we often put others first and ignore our discomfort — but your health matters.
Start with these small posture relief ideas. You don’t need to spend big money or go to the gym. Just a few daily changes can bring big comfort. Your back (and your future self) will thank you.
Love,
Riya 💛
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