Have back pain? Your constant or acute back pain can be caused by bad posture. And if you are sitting most of the day, you might be training your body to slump over into folded, or "weak" posture. Even though your back may never be perfectly straight, there are ways to relieve pain by strengthening posture.

The low-back pain from sitting results from poor bio-mechanics – when posture and balance weaken because the body is not mechanically well aligned. Simply keeping balance when you stand up with weak posture will tax muscles and stress joints. Good balance, and the ability to control it, can retrain muscles and nerves and thus reduce pain and boost function.

The first step towards stronger posture is improving the symmetry of how your body moves on each side. Just changing the position from which you move can help loosen stiff joints.

The "Sitting Leg Cross Strong Posture Stretch" is an easy back and hip exercise you can do at your desk. Use your office chair, or, if you want a challenge, do the Sitting Leg Cross while sitting on a ball.

1. Sit tall and strong on the front edge of chair or ball and cross your left leg over your right knee. Pull your belly in to brace your core.

2. While breathing out, keep head and shoulders aligned and pull your body forward. Take two or three breaths, and come up with your posture still strong. Repeat on other side.

3. Repeat above; but this time, cross your legs at the knee.

This simple exercise will help you become more aware of your posture and lower body symmetry and is a convenient way to begin your posture improvement program. - Steven Weiniger

Steven Weiniger literally wrote the book on posture exercise: Stand Taller, Live Longer-An Anti-Aging Strategy. He created the StrongPosture exercise programs taught by Certified Posture Exercise Professionals (CPEPs), chiropractors, PTs, massage therapists and other body professionals who promote the importance of posture with annual posture pictures and daily posture awareness. For more StrongPosture info see www.BodyZone.com.