Maintaining good posture each day is important for the body to operate in optimal condition. The American Physical Therapy Association notes that good posture helps keep bones, joints, ligaments and muscles in their proper position which helps to avoid excess strain on other parts of the body. Years of poor posture can lead to pain over time, particularly in the lumbar region of the spine. Additionally, good posture contributes to a better appearance and helps individuals feel better overall. Good posture is important when sitting, standing and even while sleeping.
Sitting
When sitting down, Ohio State University recommends making sure that both feet are able to rest on the floor. Sit up straight in the chair, with no slouching, to keep the spine in proper alignment. Use armrests if possible and sit in such a way that the knees and hips are in line with one another. If your job requires long periods of sitting, take breaks throughout the day to stretch and move to keep muscles limber instead of tightening up.
Standing and Walking
Good posture when standing begins with supportive shoes. The American Physical Therapy Association notes that women should avoid high heeled shoes as much as possible because they alter the spine's proper alignment and natural curvature. Walk with the head up, not looking down, with the chin parallel to the ground while keeping the back as straight as possible, not hunching the shoulders.
Sleeping
Posture is important even while sleeping to avoid muscle strain and stiffness. While lying down, the spine should remain in alignment, with a straight line running from the head to the tailbone. The University of Wisconsin-Madison notes that bed posture has three factors, an individual's sleeping position, the bed choice and the pillow choice. Mattresses should be firm, but should allow for good support without creating pressure points. Try out the bed in store, making sure to lie in your chosen sleep position. Stomach sleepers will require a more firm foundation that back or side sleepers. Pillows should fill the curvature of the neck, but still allow the spine to remain straight. The head should not be higher or lower than the spine to avoid neck strain. Pillow choice will vary depending on sleep position; side sleepers use the thickest pillows, stomach sleepers use the thinnest.
At the Computer
People who spend large amounts of time at the computer can suffer from poor posture and related pain. Cornell University notes that desktop computers allow for the most ergonomic and comfortable arrangement. Laptop computers are difficult to arrange properly to avoid looking down continuously. Desk chairs should have good back support and positioned at a 100 to 110 degree recline. Sitting at a 90 degree angle is not recommended.
