Daily habits, furniture and mattresses contribute to the bulk of poor posture problems, report doctors at spine-health.com. Poor posture can lead to back and neck pain and curvature of the spine. Coupled with an awareness of your posture and a commitment to improve it, prevention is the best tool to improve back posture.
Step 1
Make sure your back is aligned with the back of your office chair to support your lower back and force you to sit up properly. Invest in an ergonomic chair for your body size, if you spend all day at a desk. For the best sitting posture, arms should be flexed from 75 to 90 degrees from your body, and knees should be perpendicular to your thighs, with feet flat on the floor.
Step 2
Stand with most of your weight centered on the balls of your feet. Spread feet shoulder length apart when standing, and tuck your chin into your chest to provide the correct head angle. Shift slightly from side to side or rock back and forth when standing for long periods of time.
Step 3
Concentrate on keeping your body aligned when you're walking. Keep your head up and straight while looking forward. Keep your shoulders back and aligned with your hips as much as possible. Try not to lean out with your head first.
Step 4
Use a firm mattress to get the best support for your back. If you sleep on your side, use a flat pillow or rolled-up towel between your knees to keep your spine straight during the night.
Step 5
Practice relaxation techniques that can keep your muscles from tensing up. Doctors at spine-health.com report that the back can be put out of alignment when muscles are tense. Try yoga or meditation to ease the tightness when you feel strained. Massage and chiropractic adjustments can help relax the back muscles and provide awareness of proper posture.
Step 6
Include exercises that strengthen the back muscles in your regular workout routine. Doctors at the Mayo Clinic say that kyphosis, or humpback, can eventually occur from many years of poor posture. They recommend exercises that strengthen the trunk, such as lifting light weights, working on an elliptical trainer and swimming.
Tips and Warnings
- Check your back posture by standing against a wall. Your shoulders, head and buttocks should be touching the wall.
- People with weak bones who have been diagnosed with osteoporosis should avoid exercises that round out the back. Ask your doctor to x-ray your back if you experience persistent back pain. You may have a slight fracture that's causing the pain.
Things You'll Need
- Ergonomic chair
- Firm mattress
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