Good posture is crucial to your physical and mental health. According to chiropractor John Schubbe in an article for Spine Health, bad posture is a frequent source of chronic back pain and headaches. Chronic pain can lead to stress, anxiety and fatigue. It's important to develop both good seated and standing posture to alleviate and prevent pain. You can take certain steps to develop better posture and improve your overall well-being.
Step 1
Purchase an ergonomic desk chair. According to Spine Health, most people who work at a desk have an improper desk chair, resulting in slouching and other poor postural habits. Look for a chair that has arm rests and offers lumbar support to help keep your back aligned.
Step 2
Sit with your back firmly against the chair, keeping your head stretched toward the ceiling and your shoulders relaxed and down. According to MayoClinic.com, it's important not to hunch or roll your shoulders forward. This is an especially common problem for people who do a lot of work on the computer.
Step 3
Take frequent breaks if you have to sit for long periods of time. Get up and walk around or stretch your muscles. This can help to prevent stiffness and muscle fatigue.
Step 4
Hold your chest high, your shoulders back and relaxed and your abdomen and buttocks pulled in when standing. According to MayoClinic.com, this will help you to develop good standing posture. Try not to strain yourself or tilt your head. Ask a friend to evaluate your posture and make sure your shoulders aren't slumped or rounded, as it can be difficult to see this for yourself.
Step 5
Periodically shift your weight from one heel to another if you are on your feet for most of the day. According to Spine Health, rocking back and forth can help to decrease stiffness if you have to stand for long periods of time.
Step 6
Invest in a firm mattress for proper support while sleeping. Additionally, sleeping on your side or your back is usually easier than sleeping on your stomach, according to Spine Health. If you have sciatica, place a pillow between your knees to alleviate pressure on your lower back.
Step 7
Start a regular yoga, tai chi or Pilates routine. According to Spine Health, these practices help you to develop postural awareness and can help to keep your spine in alignment.
Things You'll Need
- Ergonomic desk chair
- Firm mattress
