Top 15 Tips for Good Posture That’ll Instantly Improve Your Health
Jan 4, 2025
Slouching over a computer for hours on end? Spending long hours in the same position? If so, you’re not alone. The modern lifestyle is filled with activities that promote poor posture. Over time, these habits can lead to chronic back, neck, and shoulder pain, making it difficult to feel confident and energized, let alone enjoy life.
The good news is that practical tips for good posture can help anyone improve their alignment and feel better. In this article, we'll explore how to boost your posture and, ultimately, your well-being.
Posture AI's posture correction app makes staying on track with your goals more straightforward. With real-time feedback and an easy-to-follow interface, the posture app can help you effectively implement your tips for good posture.
Table of Content
What Is Posture and Why Is It Significant?
Posture refers to the position of your body when you are sitting, standing, or lying down. Good posture means your bones are correctly aligned, whether moving or stationary. This allows your muscles, ligaments, and joints to function optimally with less stress and strain. Poor posture, on the other hand, can lead to muscle fatigue and injury.
What Does Good Posture Look Like?
A healthy spine has three natural curves that make an elongated "S" shape: forward at the neck, backward at the upper back, and forward again at the lower back.
When standing with good posture, "your head is on top of your body in alignment with your spine—not leaning forward or right or left," says Laura Deon, MD, a physical medicine and rehabilitation specialist at Rush University Medical Center. "Your shoulders are down and back, hips and knees are in a neutral position with feet shoulder-width apart, and your body weight is distributed evenly."
Deon suggests visualizing an invisible string that extends from your tailbone up your spine and out the top of your head.
"You want the string to be straight at all times, drawing you up toward the sky with your hips, shoulders, and head all aligned," she says. Your abdomen should be pulled in. The knees should be soft, not locked. And you should be looking straight ahead, not down.
The string visual applies when you’re sitting, too. "Your back should be straight, shoulders back and your bottom touching the back of the chair," Deon says. "Your knees are bent at a right angle and both feet are on the floor."
Why Is Good Posture Important?
Here, she offers five reasons why you should stand — and sit — tall:
1. Less stress on bones and joints
Deon says that aligning your spine means using your muscles properly, reducing stress on your bones and joints. This decreases abnormal wear and tear that, over time, can lead to osteoarthritis and lingering aches and pains. Joints in your neck, shoulders, lower back, and hips are some of the most vulnerable. Correcting your posture might feel uncomfortable for a few weeks if your posture hasn't been good, but stick with the effort.
2. Strengthen crucial core muscles
Your core muscles — the muscles in your back, hips, abdomen, and pelvic floor — stabilize your spine and provide a foundation for your body’s movement. Pilates and yoga classes offer excellent core-strengthening exercises, Deon says. "But standing and sitting properly are probably the best things you can do to activate your core. It’s actually much harder work than you think!"
3. Breathe more easily
Your lungs are made of soft tissue, so the more space you open up for them in your chest by standing tall and pulling your shoulders back, the more they’ll expand and allow you to breathe deeply. To avoid "text neck," practice looking down at your phone with your eyes alone, not bending your neck.
4. Keep your neck and spine healthy for life
Consistently good posture prevents your spine from becoming fixed in an abnormal position. "If your usual posture is to keep your head down and my shoulders rolled forward, that can change how my spine grows," Deon explains. "And after many years, it’s tough to reverse—all the more reason to work on bad habits starting right now."
5. Boost your mood and energy
Research investigating the connection between posture and emotion has shown that good posture can make you feel better. Posture affects our feelings and thoughts, and vice versa. Slouching makes it easier to think negative thoughts while sitting or standing in a strong, upright position, encouraging empowering thoughts. Standing tall instead of scrunching up also means you occupy more space and radiate more energy to others, making you feel more confident.
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15 Tips for Good Posture That Instantly Improve Your Health
1. Raise the Screen to Eye Level
Using screens at improper angles can affect your posture. Dr. Michelle Chi, a physical medicine and rehabilitation specialist, explains that looking down at your devices can cause you to hunch and increase pressure on the discs in the spine. “And ultimately, later on in life, that can lead to increased risk or progression of degenerate disc disease,” she says.
When texting or scrolling on the phone, the natural tendency is to look down, but try to “elevate your arm or raise the phone so that it’s at least at eye level,” recommends Dr. Chi. This way, you’ll keep your neck straight, which is good for your spine and upper back muscles. When working on a computer, use a stack of books to raise the screen to eye level. “Your eye should be at the upper one-third of the screen,” she explains.
2. When Sitting, Lean on the Seatback of Your Chair
Select a chair with a sturdy backrest and lean on it to be more relaxed. “I encourage patients to use their seatback rather than trying to sit up and over-arch,” says Dr. Chi. “People may think they are maintaining good posture and strengthening their muscles by not using the back of the chair, but we naturally tire out, and we end up being in a hunched position again without even realizing it.”
For extra support, fill the gap in the small of your back with a small pillow or a rolled-up towel. Being aware of how you sit is essential to achieving good posture in the long term. “When we’re sitting, we oftentimes have muscles that become tighter because they are in a certain position and other muscles that are not engaged become weaker,” explains Dr. Chi. “When stronger muscles fight against weaker muscles, it leads to an imbalance that puts increased pressure on the spine. That’s why having a good sitting posture is really important.”
3. Don’t Sit Cross-legged
A seated position where your legs are crossed underneath you puts tension on some of the tendons in your legs. “It’s OK for a short period but never a great long-term thing to do,” says Dr. Chi. Good posture supports the curves of the spine and helps to decrease pressure and load across the body’s joints, muscles, tendons, and ligaments, which is important in preventing the progression of wear and tear over time.
4. Be Mindful of Posture Even When You’re Relaxing
Don’t forget that support also matters when you’re watching TV or reading on the couch. “Couches are typically not the best for your back because they’re very soft and your back tends to curve and sink into it,” says Dr. Chi. “Supportive cushions are key. Make sure to add some pillows behind your back for support, which will help your posture on a soft surface.”
5. When Standing, Evenly Distribute Weight and Use Your Core
Engaging in good posture when standing is just as important. Do your best to refrain from leaning on one leg for too long. And use your core muscles to your advantage. “Try to distribute your weight on both legs evenly, keep a neutral, upright spine, and engage your core muscles,” says Dr. Chi.
6. Get Up and Move
Dr. Chi says one of the most helpful things we can do to improve spine health is to move as much as possible throughout the day. Your neck and back need to move often so the muscles don’t get locked into one position. If you have a desk job, take frequent breaks. Set a reminder on your phone every half hour to get up and stretch.
“Getting up promotes circulation, and it relaxes and stretches some of those muscles that have been in one position for so long. It also gives your spine a break from the load of sitting, because long periods of sitting can increase pressure on those discs in your spine,” says Dr. Chi.
7. Don't Be a Low-Rider
Sure, it's cool and comfy to recline during a long drive. But it isn’t great for your posture. Instead, consider sitting more upright. Try not to lock your legs. Bend your knees slightly. They should be at hip level or a tad above. Don't forget to put a pillow or rolled-up towel behind you for support.
8. Save Heels for a Big Night Out
They might be a fashion, but they’re likely a posture no. Pumps and stilettos thrust the base of your spine forward, which over-arches your back. That can change the way your backbone lines up and put pressure on nerves, which causes back pain. Sky-high shoes also put more weight on your knees. Choose a lower, chunky heel for daily wear.
9. Hit the Hay the Right Way
Naptime is no excuse to slack. Skip the soft, saggy mattress. Choose a firm one that helps hold your spine's natural shape. Side sleeper? Bend your knees slightly, but don't hug them. Place a pillow under your head so it's level with your spine. Back sleepers should ditch the thick pillow and opt for a small one under the neck.
10. Exercise and Tone Your Abs
Too many pounds around your belly puts added stress on your back. You need strong muscles to support your spine. A well-designed workout plan will keep your body and spine in tip-top shape. And that's important. Try non-impact exercises like tai chi.
11. Check for Problems
You probably know if you slouch or not. If you aren’t sure, here's a quick way to tell. Place the back of your head against a wall. Move your feet 6 inches out from the baseboard. Your tush should touch the wall. Your lower back and your neck should be about 2 inches from it. If not, talk to your doctor about ways to improve your posture.
12. Invest in Ergonomic Furniture
Chairs with proper lumbar support
Chairs with appropriate lumbar support maintain the natural curve of your spine, reducing lower back strain. This support is crucial for good posture and preventing discomfort or pain associated with prolonged sitting.
Adjustable standing desks
Adjustable standing desks provide flexibility in your workspace, allowing you to switch between sitting and standing, reducing the negative impact of prolonged sitting on posture. This dynamic adjustment supports better ergonomics and encourages movement throughout the workday.
Footrests and wristrests
Footrests help create a healthy sitting posture by relieving pressure on the legs, while wrist rests provide cushioning and support for the wrists, reducing strain during keyboard use. Both accessories improve workstation ergonomics and contribute to better posture.
13. Adopt Proper Lifting Techniques
Bending Knees, Not Waist
When lifting or reaching low objects, bend your knees, not your waist. This proper body mechanics technique protects your back and helps maintain a good posture while reducing the risk of injury.
Keeping Load Close to Body
When lifting or carrying a load, keep it close to your body. This technique minimizes strain on your back, promotes good posture, and reduces the risk of injury.
Avoiding Twisting While Lifting
When lifting objects, avoid twisting your body. Instead, use your feet to pivot, maintaining your spine's alignment. This technique minimizes the risk to the back, ensuring an equal weight distribution while lifting objects.
14. Manage Work Stress Effectively
Mindfulness and relaxation techniques
Incorporate mindfulness and relaxation techniques to reduce stress and muscle tension, supporting better posture. These practices help you stay aware of your body, release tension, and maintain proper alignment.
Balanced work-life structure
Maintain a balanced work-life structure to prevent extended periods of poor posture. Prioritize breaks, physical activity, and relaxation to sustain good posture and well-being at work and home.
Seek support when needed.
When experiencing posture-related discomfort, seek support from a healthcare professional, ergonomics expert, or physical therapist. Their guidance and interventions can help you address and alleviate posture issues effectively.
15. Avoid Overprotecting Posture
While good posture is essential, avoid overprotecting it to the point of stiffness. Balance is key; maintain good posture without excessive rigidity to ensure comfort, natural movement, and reduced muscle tension.
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Improve Your Posture with Our Posture Correction App
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Features include instant posture scanning, AI-powered analysis, customized exercise programs, and progress monitoring. Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. Skip expensive treatments and transform your posture with just a few minutes of guided daily exercise.
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