Maintaining good posture not only keeps you looking healthy and fit, it helps support your muscles and ligaments. By practicing good posture, you can avoid straining or overusing ligaments and joint surfaces. Poor posture is associated with chronic pain of the lower back and neck-related headaches, according to the website Neck Solutions.
Standing
When standing, you can maintain good posture by keeping your chest held high, your shoulders back and your abdomen and buttocks pulled in. Keep your knees relaxed and your weight evenly balanced on both feet. You can test your posture by standing against a wall with your head, shoulder blades and buttocks touching and your heels about two to four inches from the wall. Slide one hand between the wall and your lower back's curve. Ideally, there should be enough space for one hand’s width, according to the Mayo Clinic website. Maintain this posture after you step away form the wall.
Sitting
When sitting, strive to keep your back straight and firm against the chair. You can gain more back support by placing a rolled-up towel or small pillow behind your spine's curve. If your chair doesn’t allow both feet to rest flat on the floor, keep your back straight by using a stool or some other foot support.
Driving
Maintain good posture in your auto by moving the seat close enough to the steering wheel so that your knees can bend and your feet easily reach the pedals, according to the Cleveland Clinic. You can use a lumbar roll behind your back. Many automobile driver’s seats are equipped with a built-in lumbar support.
Lifting
When lifting an object below your waist, use proper posture to protect your back. Never pick up a heavy object by keeping your knees straight and bending at the waist, as this can lead to back pain and injury. Instead, keep your back straight, and bend at the knees and hips. Maintain a wide stance, and keep your stomach muscles tight as you lift.
Sleeping
No matter whether your favorite sleeping position is on your back or side, use a pillow that supports your head and keeps it in a normal position. Lumbar support in the form of a small pillow can help you maintain your spine's natural curve. Avoid sleeping on your stomach if you have a soft mattress, as this can contribute to back and neck pain.
