If your mother constantly reminded you to stand up straight, she was right. Improper posture can distort the natural curve of the spine, resulting in muscle strain and fatigue, according to the American Physical Therapy Association. Eventually, poor posture can lead to chronic back pain and strained muscles, joints and ligaments. Good posture will help your body to function at its best, and will promote confidence, self-esteem and overall well-being.
Sitting
Sit with both feet on the floor and your knees slightly higher than your hips. Adjust your chair, if necessary. Keep your head upright and don't lean forward. Put your feet on a low stool if your feel your low back beginning to arch forward. Your weight should be evenly distributed over both hips and your shoulders should be relaxed.
Shoes
Wear good quality, comfortable shoes with good support. Limit use of high heels, which cause straining and alter the natural alignment of your back.
Walking
Hold you head up when you walk. Allow your arms to swing naturally and keep your chin parallel to the ground. Keep your ears aligned with your shoulders. Keep your upper back erect with your chest slightly elevated. Don't allow your shoulders to droop forward.
Sleeping
Sleep in a position that supports the natural curve of your spine. If you sleep on your back, place a lumbar roll pillow or a rolled towel under your back or put a pillow under your knees. If you sleep on your side, keep your knees slightly bent and avoid pulling your knees up to your chest. Be careful about sleeping on your stomach, especially if you sleep on a soft mattress. Sleep with a pillow just large enough to support the natural curve of your neck. Sleep with only one pillow, and avoid extra-large pillows. Your mattress should be firm with no sag.
Exercise
Exercise regularly. Strong muscles will help to maintain proper posture. Move around often and don't remain in one position for more than 30 minutes at a time, as inactivity causes tense, weak muscles that cause you to slump.
Lifting
Protect your back by bending your knees when you pick up or put down heavy objects. Stand with your feet apart and don't lean forward at the waist. Use your stomach and leg muscles to lift. Carry heavy objects close to your waist, using both hands with your arms bent at the elbow. Avoid lifting heavy objects higher than your waist. Lift heavy items slowly with no jerking motions.
At the Computer
Center the keyboard in front of your body. Use the mouse and keyboard with your elbows at a 90-degree angle, held close to your body. Avoid placing the keyboard and mouse too far forward, which will place a strain on your shoulder muscles. Use a palm rest for the keyboard and mouse to prevent overextending your wrists and never rest your wrists on the edge of a desk or table. Place your document holder close to the side of the monitor, at the same level as the monitor.
