Posture is the position of your body when lying, standing and sitting. Poor posture causes misalignment of the spine, reduced flexibility, and increases the risk of chronic back and neck pain. While poor posture is an easy habit to develop, improving posture takes time and practice. The Cleveland Clinic states that proper posture can effectively relieve many joint and muscle problems, improve appearance and prevent fatigue.
Practice in Front of the Mirror
Proper posture means maintaining the natural curves in your spine while aligning the hips, shoulders, and ears. Stand in front of a mirror to view the alignment of the hips and ears. These two body parts should form a straight line when you are standing. Distribute your weight evenly on both feet and make any necessary adjustments. When your hips, shoulders and ears are lined up, notice how your back and neck looks and feels.
Exercise for Increased Support
By strengthening the muscles in the shoulders and upper back, you will gain the support necessary to maintain proper spinal posture. Exercise also strengthens the abdominal muscles, which reduces strain on your back when standing or sitting for long periods. Spine Universe states that stretching the back and shoulder muscles when you wake in the morning is important for spine health and good posture.
Sitting Tips
Sitting for long periods places pressure on the intervertebral discs in the back and reduces circulation to the legs and feet, according to the Centers for Disease Control and Prevention. The U.S. Department of Labor recommends adjusting your workstation to maintain proper posture at work. Move the computer monitor directly in front of your face to keep from looking to the side while working, adjust your desk chair so that your wrists and arms remain straight when operating the keyboard and mouse, keep your feet flat on the floor, and use a chair will built-in lumbar support. Keep the torso straight, use a document holder on your monitor to prevent turning your head repeatedly, and change positions every 30 minutes to prevent muscle strain and fatigue.
Standing Tips
Correct posture when standing will reduce joint and muscle fatigue while preventing aches and pains. Stand with your weight concentrated on the balls of your feet. Avoid leaning back on your heels or locking your knees. Keep your feet about shoulder-width apart and allow your arms to hang naturally down your sides. Keep your head centered over your spine and neck, and do not push your head forward or tilt it to one side when standing. Keep your shoulders upright and your back straight. To check your standing posture at home, stand against a flat wall with your head, shoulders and bottom resting against it. If your head does not touch or you feel the wall against your lower back, you need to continue working on your posture.
Walking and Carrying Tips
Resist the temptation to look down at the ground when walking. Instead, keep your head up, your shoulders straight and your eyes looking ahead of you. When bending to lift an object, bend at your knees instead of your waist. You should feel the muscles in your stomach and legs tighten when lifting heavy objects. Carry heavy objects close to your chest and keep purses, backpacks and bags balanced and as light as possible. Spine Universe warns against using backpacks that weigh more than 15 percent of your total body weight.
Sleeping Tips
While you do not have conscious control over your posture during the night, you can takes steps to ensure that your body stays in a safe and comfortable position throughout the night. Choose a firm mattress, sleep on your back if possible, and choose pillows carefully to ensure your neck and shoulders are properly supported. Placing a rolled up towel beneath your neck or between your knees will support your spine during sleep. The Cleveland Clinic recommends placing a board under your mattress if it sags and getting out of bed by turning onto your side, drawing your knees up, and then swinging your legs to the side of the bed.
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