7 Posture Fixes for the Indian Work-From-Home Generation

5. Strengthen the back and glutes with short daily exercises

Muscles that support the spine—especially the glutes and lower back—help you hold good posture without constant effort. Add two or three simple exercises to your routine, done every other day or daily if time allows. Glute bridges and bird-dog moves are effective and require no equipment: they strengthen the hips and core so sitting upright becomes easier. Start with small sets, for instance 8–12 reps, and focus on controlled movement rather than speed. You can do these on a mat near your desk during a longer break or after work; many people find a quick session before lunch or after the morning chai works best for consistency. If you’ve had recent injuries or severe pain, check with a physiotherapist before beginning new exercises.