Poor posture can do more than give you back pain. It can make you look shorter and wider. When you correct your posture, you automatically look thinner and more confident. It's an easy change to make to help banish back problems and keep your spine healthy. Everything from the bra and clothes you wear to your choice of footwear can affect your posture and spine health, so take a quick look in the mirror to discern whether your posture needs to be corrective.
Step 1
Check yourself out in a shop window as you walk by. This will give you the most candid look at your posture and what needs to be corrected. Your shoulder, hip and ankle should be properly aligned. If you notice that your shoulders stoop forward or your hips jut out, you could have bad posture, which may be contributing to a sore back or a less-than-slim physique.
Step 2
Wear a supportive bra and a tight shirt. A supportive bra should be tight enough that it holds your shoulders back, but not so tight that you see unsightly rolls or bulges. A tight shirt can help remind you to sit up straight, since you likely want your belly to look flat, notes the Fit Sugar website. By sitting up straight and pulling in your belly, you remind yourself to keep your back aligned and adopt ideal posture that can help you look slimmer overall.
Step 3
Swap your high heels for more supportive shoes during your daily commute. High heels are fine for short spurts of time, but they can alter your center of gravity and change your body alignment when worn for long periods of time. If you absolutely must wear your heels all day, choose heels shorter than two inches and use orthopedic shoe inserts to give you extra padding and support under your arches to keep your body in alignment.
Step 4
Sit properly when at work, while driving or while sitting throughout the day. You should be sitting deeply in your chairs, with little to no space between your back and the back of a chair. Oxygen magazine suggests visualizing your head being tugged upward by a helium balloon to remember to sit up straight. If you have trouble remembering to keep a straight back, put a tennis ball between your back and the back of your chair and hold it in place.
Step 5
Stretch daily to elongate your spine and relieve pain. Bend at the waist to touch your toes and reach up to the ceiling. Women's Health magazine suggests strength training your back so that it supports you better. Try placing a dumbbell on the ground and standing behind it with your legs shoulder-width apart. Bend at the waist to grab the dumbbell with both hands, and raise it over your head with controlled movements. Do three to five sets of 12 to 15 reps.
