See a doctor or physical therapist to identify the cause
Improve posture by keeping ears over shoulders and shoulders over hips
Strengthen upper back muscles with rows, face pulls, and scapular retractions
Strengthen core muscles with planks and dead bugs
Stretch chest muscles regularly
Stretch the front of the shoulders and neck gently
Practice chin tucks to reduce forward head posture
Avoid prolonged slouching at desks and phones
Set up an ergonomic workstation
Take frequent movement breaks
Sleep with proper pillow support
Maintain a healthy body weight
Use a backpack or bag that does not pull you forward
Address osteoporosis if present
Treat spinal conditions such as kyphosis or Scheuermann’s disease if diagnosed
Wear a brace only if prescribed by a specialist
Consider surgery only for severe structural cases
Be consistent with daily posture and exercise habits