Can't stop slouching? Try this yoga instructor's back workout to improve your posture and flexibility

Prolonged sitting and slouching can wreak havoc on the back, overstretching and straining the spine. Besides causing discomfort, poor posture—whether at a desk or on the couch—can damage spinal ligaments and discs over time, leading to recurring neck and back pain.

This is where focusing on mobilizing the spine and strengthening the upper body with exercise becomes essential. This stronger-back workout by Sara Lyn, a certified yoga and Pilates trainer, can help you do just that. Her ten-move, equipment-free circuit is designed to strengthen the upper body and improve posture.

How to do the stronger-back workout

Lyn demonstrates the exercises and recommends doing ten repetitions of each one. Aim for two or three rounds and over time, when it starts to feel too easy, increase the repetitions to 12.

Why a strong back is important

The back is made up of many muscles—including the traps, lats, rhomboids and erector spinae—that work together to enable bending, standing, twisting, turning, lifting and running. A strong back is essential for injury prevention, pain relief, posture improvement and better sports performance.

Back muscles are also a vital part of the core, along with muscles in the abdomen, sides, pelvis, hips and glutes. A weak core, combined with habits like slouching over a computer or smartphone, can lead to postural issues and back pain. Strengthening the back can protect against this, improving stability and reducing the risk of injury.

Like all muscles, back muscles will weaken over time with age, but regular exercise can make a significant difference, helping you stay pain- and injury-free.

Shop yoga mats

Need something to support you during yoga-inspired workouts like this one? The mats below all feature in our round-up of the best yoga mats and will keep you comfortable and supported.