How To Fix Mommy Posture

If you’re a mom battling rounded shoulders, a persistent head tilt, or a hunchback, chances are you’re dealing with the notorious “mom posture.”

But fear not, we can fix it with the right exercises and methods.

Common Causes of Mom Posture

Understanding the roots of mom posture is crucial for effective correction. Muscular imbalances, often triggered by activities like lifting heavy objects and nursing, can be the main reason for this issue.

Hormonal changes during motherhood can also contribute, emphasizing the importance of addressing these concerns before they escalate.

Fixing Mom Posture Through Corrective Exercise

To combat muscular imbalances, strengthening weak muscles and lengthening tight ones is key.

For example, Forward Head Posture, induced by nursing, can be tackled with targeted exercises. Similar approaches apply to issues like the hunchback and rounded shoulders. Here are a few exercises that you can start implementing into your everyday routine.

Forward Head Posture Exercises:

Chin Tucks: Sit or stand with your spine straight. Gently tuck your chin in towards your chest, holding for a few seconds. Repeat.

Neck Stretches: Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch. Hold for 15-30 seconds on each side.

Exercises for a Hunchback (Thoracic Kyphosis)

Thoracic Extension Exercise: Sit or stand with your hands clasped behind your head. Arch your upper back, squeezing your shoulder blades together.

Wall Angels: Stand with your back against a wall. Slowly raise your arms overhead, keeping your back against the wall. Lower and repeat.

Rounded Shoulders

Band Pull-Aparts: Hold a resistance band in front of you with arms extended. Pull the band apart, squeezing your shoulder blades together.
Scapular Retraction: Sit or stand with a straight spine. Squeeze your shoulder blades together as if trying to hold a pencil between them.

Additional Exercises

Core Strengthening: Incorporate exercises like planks and pelvic tilts to strengthen your core muscles.
Posture Check-In: Regularly assess your posture throughout the day. Set reminders to sit up straight and roll your shoulders back.

Remember to start slowly, focusing on proper form, and gradually increasing intensity. Consistency is key, so try to incorporate these exercises into your routine regularly.


Chiropractors play a significant role in fixing mom posture through spinal manipulation and soft tissue therapy. Spinal manipulation adjusts the spine, relieving pressure and pain, while soft tissue therapy targets muscle imbalances.

While chiropractic care can be beneficial, it’s essential to note that it complements rather than replaces corrective exercises.

Physical Therapists

Physical Therapists offer tailored solutions for mom posture by addressing muscular imbalances and promoting overall well-being. Their expertise lies in guiding you through exercises designed to strengthen weak muscles and improve flexibility. A visit to a Physical Therapist is a proactive step in achieving lasting results.


Massage can provide relief by targeting tense muscles and promoting relaxation. While not a standalone solution, it can be a valuable addition to your mom posture correction routine.

Posture Corrector

Posture correctors are also a great addition to your posture correction routine to help you maintain proper alignment and act as a reminder to keep your posture in check.

There are many different types of posture correctors, but you ideally want something that is comfortable, adjustable, and effective.

It’s important to not use posture correctors as a crutch but as a tool to help you train your posture. The right posture corrector will give you the right amount of support to help you maintain alignment without doing all the work for you.


Surgery is typically not the first or only option for mom posture correction. Non-invasive methods, including exercises and different interventions, should be explored before considering surgical options.


Mom posture can be fixed, and there are many ways to fix it. The most effective thing to do is to do all the solutions and not just depend on a single one. If left untreated, mom posture can affect the way you look, how you feel, and your overall productivity in life.


What is the Best Method to Fix Mom Posture?

All of them. You want to take a bulldozer and smash your bad posture from
every angle.

How Soon Will I See Results?

Results vary based on commitment, but with dedication, significant improvements can be noticed within a month or two.

What If I Have Pain?

If you experience pain, it’s crucial to consult with healthcare professionals such as Physical Therapists or Chiropractors promptly. They can guide you on appropriate modifications to your routine.

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