Proper posture when sitting isn't just an etiquette issue, it's a health issue, too. Sitting down or standing with poor posture can cause back and neck pain, and it can also lead to scoliosis, which occurs when your spine develops a curve in it. Proper posture is particularly important for students and white collar workers that spend much of their day in their chairs. Take the time to learn how to improve your posture and invest in your body's long-term health.
Step 1
Keep your back aligned properly with the back of your chair. Slouching and leaning forward away from your chair's back do not give you the support needed to keep your posture strong and your back healthy. If your chair's design does not suit your back and causes discomfort or pain, ask your boss for a new one.
Step 2
Position your knees so they are even or slightly higher than your hips when sitting. Both your feet should be flat on the floor or a footrest.
Step 3
Give yourself a five- to 10-minute standing break every hour to stretch your back and get the blood flowing. Stand up and stretch or walk around.
Step 4
Put your back against a wall with your shoulder blades and butt touching the wall. The back of your head should touch the wall as well. If your head does not naturally touch the wall, you have anterior head carriage, and you should practice keeping your neck straight when walking. Standing up against the wall in this manner helps stretch your neck muscles and adjust your head so that you carry it properly.
Step 5
Put most of your weight on the balls of your feet when standing. If standing for a long period of time, rock back and forth on the balls and heels of your feet. Stand with your feet shoulder-width apart and your knees slightly bent. Your arms should swing freely at your sides when walking.
Step 6
Pick up a yoga instructional video or join a yoga class to improve your posture. Yoga will help stretch your back muscles and strengthen them, gradually improving your posture over time.
