Walking is a natural part of everyday life and a regular walking program can help lower blood pressure, improve cholesterol and maintain your weight. But if you're not walking with proper posture, it can cause pain and discomfort all over your body -- in the lower back, legs and all the way down to your feet. Learning the proper way to walk with good posture can help you enjoy moving around and do it pain-free.
Step 1
Stand against a wall so the back of your head, your buttocks and the backs of your legs are touching a wall. You should have several inches of clearance between the wall and your lower back. Adjust your posture if you don't have any clearance or if you have too much. Doing this test before you walk will help you adjust your posture.
Step 2
Take a step forward, keeping your back aligned in proper posture. Keep your head pointing forward, with your chin parallel to the ground.
Step 3
Keep your shoulders aligned with the rest of your body. Pushing your shoulders too far forward can cause an unnatural arch in your back. Pulling them too far back can arch your lower back too much.
Step 4
Focus on keeping your neck aligned with the rest of your spine. Pushing it too far forward or back can have a detrimental effect on your back posture.
Step 5
Take medium, even steps over flat terrain to practice proper posture. Swing your arms at your sides to maintain balance. Avoid taking unnecessarily large or small steps. Make all your steps even and measured.
Step 6
Spend time strengthening your abdominal and glute muscles. These muscles provide much of the support to your upper body when walking, and strengthening them can help avoid overcompensating with other areas of the body while walking, such as the back and legs.
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