Guide to Good Posture

Good posture is essential for long-term health, helping to prevent pain, injuries, and various physical health complications by maintaining the natural alignment of your body.

What is posture?

Posture is how you hold your body. There are two types:

• Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.
• Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping.

The key to good posture is the position of your spine. Your spine has three natural curves—at your neck, mid back, and low back. Correct posture should maintain these curves without increasing them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.

How can posture affect my health?

Poor posture can be detrimental to your health. Slouching or slumping over can:

• Misalign your musculoskeletal system
• Wear away at your spine, making it more fragile and prone to injury
• Cause neck, shoulder, and back pain
• Decrease your flexibility
• Affect how well your joints move
• Affect your balance and increase your risk of falling
• Make it harder to digest your food
• Make it harder to breathe

How can I improve my posture in general?

• Be mindful of your posture during everyday activities, like watching television, washing dishes, or walking.
• Stay active. Any kind of exercise may help improve your posture, but certain types of exercises can be especially helpful, such as yoga, tai chi, and classes that focus on body awareness. Strengthening your core (muscles around your back, abdomen, and pelvis) is also recommended.
• Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back pain.
• Wear comfortable, low-heeled shoes. High heels can throw off your balance and force you to walk differently, putting more stress on your muscles.
• Make sure work surfaces are at a comfortable height for you, whether you are sitting at a computer, making dinner, or eating a meal.

How can I improve my posture when sitting?

It is important to sit properly and take frequent breaks:

• Switch sitting positions often.
• Take brief walks around your office or home.
• Gently stretch your muscles every so often to help relieve muscle tension.
• Don't cross your legs; keep your feet on the floor, with your ankles in front of your knees.
• Make sure that your feet touch the floor, or use a footrest if necessary.
• Relax your shoulders; they should not be rounded or pulled backwards.
• Keep your elbows in close to your body, bent between 90 and 120 degrees.
• Make sure that your back is fully supported. Use a back pillow or support if your chair does not support your lower back's curve.
• Make sure that your thighs and hips are supported. Use a well-padded seat, and ensure your thighs and hips are parallel to the floor.

How can I improve my posture when standing?

• Stand up straight and tall.
• Keep your shoulders back.
• Pull your stomach in.
• Put your weight mostly on the balls of your feet.
• Keep your head level.
• Let your arms hang down naturally at your sides.
• Keep your feet about shoulder-width apart.