Strong muscle tone and a correct posture are vital for lifelong health and avoiding annoying back problems. Researchers at Duke University say 80 percent of adults experience back pain at some point in their lives, and estimate it costs $25 billion annually in medical treatments. For a "good" posture you need to maintain the three natural curves of the spine by standing and sitting up straight, but there are some other activities that you can try.
Test Yourself
The Mayo Clinic recommends the wall test to diagnose how good your posture is: "Stand with your head, shoulder blades and buttocks touching a wall, and your heels about two to four inches (five to 10 centimeters) away. Reach back and slide your hand behind the curve in your lower back, with your palm flat against the wall. You should feel about one hand's thickness of space between your back and the wall. If there's too much space, tighten your abdominal muscles to flatten the curve in your back. If there's too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture." This is how a 'good' posture feels; try to keep it up throughout the day.
Stretching
Any gentle stretching will be good for your posture, but be careful not to push yourself too hard or you could get injured. An excellent exercise for stretching your back is to get down on your hands and knees, curl your back upwards, like a cat, and then reverse the movement and imagine you are holding something in the hollow of your back.
Yoga, Pilates and the Alexander Technique
Three activities that are excellent for improving your posture are yoga, Pilates and the Alexander Technique. Find a good teacher at a specialist school, or check if your local gym runs classes. Alternatively, get a good DVD to practice at home.
Sitting Correctly
Most people spend much of the day sitting down, so it's important to have good posture when you're seated. Make sure your neck, back and heels are aligned with the chair and that your shoulders are straight. Don't lean or slouch and keep both feet flat on the floor. If possible, sit in a chair that is ergonomically designed.
Walking
Time spent walking is an excellent opportunity to practice your posture. Keep your head up and look straight ahead with your neck long but not uncomfortably so. Make sure your shoulders stay aligned with the rest of your body. You could try balancing something on your head for extra posture power.
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