Posture is the way you position your body to work against the effects of gravity. Posture applies to standing, sitting or lying down. Having good posture is important because it decreases the strain on ligaments and muscles during movement and weight-bearing actions. Working on your posture can not only improve your appearance, it can help prevent medical problems. According the Cleveland Clinic, good posture can help to avoid back and muscle pain. It also helps prevent fatigue, can help to improve appearance, helps keep joints and bones correctly aligned, reduces wear and the risk of arthritis and helps to prevent strains.
Step 1
Keep your shoulders back and your head up when in a standing position. Don't slouch.
Step 2
Take yoga classes. According to Health Finder, yoga can increase flexibility and improve muscle tone and posture.
Step 3
Use a correct position when sitting. Pull your shoulders back, keep your back straight, and position your buttocks at the back of the chair. Keep your feet flat on the floor and your knees at a 90-degree bend.
Step 4
Maintain the curve of your back when you are in a sleeping position.
Step 5
Keep your back straight and avoid bending at the waist when lifting heavy objects.
Step 6
Take measures to avoid back pain. These include losing weight if you are overweight and ensuring that your dietary intake of calcium and Vitamin D is sufficient.
Tips and Warnings
- Avoid sitting in the same position for more than 30 minutes at a time. A rolled towel or sheet wrapped around your waist can help to provide lumbar support. Use a lumbar support when driving. If your mattress sags, you can place a board under it to help make it firmer. Adjust your office chair height so that your knees are slightly higher than your hips.
- Sleeping on your stomach, especially if you have a mattress that sags, can cause discomfort in the neck and can cause back strain. When sitting on a chair the pivots, you can cause back pain when using your body weight by twisting at the waist to pivot the chair.
