Learning how to have good posture is essential for overall health and well-being. Although your mother may have reminded you to “sit up straight” when you were younger, there are more ways than just that to improve your posture and maintain it for life.
Posture isn’t just about appearance; it’s about how you hold your body during various activities. So, if you spend a lot of time standing or lying down, understanding how to have good posture can make a significant difference in your daily life.
Megan Stanfield, PA-C with Mercy Health — Orthopedics and Sports Medicine, Anderson, says that “bad posture can be corrected. Also, good posture should feel comfortable without pain or pressure and muscles can be stretched and strengthened with physical therapy.”
Since it involves your joints, ligaments, muscles, spine and tendons, practicing proper posture provides a number of health benefits.
These include:
- Better balance
- Easier breathing
- Greater flexibility
- Improved digestion
- Less neck, back and shoulder pain
How to improve your posture when standing
“You can fix bad posture by being aware of your position,” Megan shares. “Standing posture can be improved by breathing deeply, standing upright as well as relaxing the shoulders, hips and knees. Think ears, shoulders, hips and ankles as a series of dots and adjust the body to connect the dots as comfortably as possible.”
How to improve it while sitting at a desk
If you have a desk job that requires you to sit for long periods of time, start by getting an office chair that supports proper alignment and sit all the way to the back of it. Sit all the way back in your chair, ensuring your knees are bent at a right angle with your feet flat on the floor. This position supports the natural curve of your spine and reduces the strain on your shoulder blades and lower back.
How to improve your posture while driving
Spending time in the car can also affect your posture. When driving, adjust your seat to an upright position, angled at about 100 to 110 degrees. Place a rolled-up towel or small pillow behind your lower back to maintain the natural curve of your spine. Your feet should rest flat on the floor, and slightly bend your knees when pressing the brake pedal.
How to improve it while sleeping
Sleep plays a vital role in maintaining your posture. A mattress that supports the natural shape of your spine is key. Avoid sleeping on your stomach, as it can twist your spine and neck, leading to discomfort. If you sleep on your back or side, use a single pillow to keep your head level with your spine.
How to avoid “tech neck” while using your phone
“Tech neck” is a common condition caused by poor posture while using mobile devices. It occurs when your head is bent forward, your shoulders are rounded and your back is slumped. To prevent this, hold your phone at eye level and take regular breaks to relieve the strain on your neck.
Overall, strengthening your core muscles can help.
Exercises like planks, back extensions and bridges help build a stronger core, which supports better posture. Additionally, yoga poses like cat-cow, downward-facing dog and bow pose can help stretch and strengthen muscles, contributing to improved flexibility.
When to seek help for poor posture
Megan says, “Signs of bad posture are slouching, which causes too much flexion on the spine or arching, which can cause overextension; either of these can result in back pain. Poor movement and posture can accelerate the process of degeneration in the spine.”
If you’re struggling with pain or muscle strain in your back, neck or shoulders despite your efforts, it may be time to consult a health care professional. They can diagnose the underlying issues that may result from a posture problem and provide a personalized treatment plan to help you improve.
By understanding how to have good posture and implementing these tips, you can prevent pain, improve your balance and flexibility and support your body’s natural alignment.
Learn about the orthopedic and sports medicine services we provide at Mercy Health.
