A Guide to Good Posture: Sitting, Standing and Moving Without Pain

Good posture isn't just about looking your best — it's part of your long-term health. Holding your body well, whether moving or still, can prevent pain, injuries and other problems.

Two kinds of posture

The spine is the key. It has three natural curves — at the neck, mid back and low back. Good posture keeps those curves without exaggerating them: head above the shoulders, and the top of the shoulders over the hips.

What slouching does

Slumping can:

• misalign your musculoskeletal system;
• wear down your spine, making it more fragile and easier to injure;
• cause neck, shoulder and back pain;
• reduce flexibility and how well joints move;
• upset your balance and raise your risk of falling;
• make it harder to digest food and to breathe.

Better posture every day

• Notice your posture during everyday activities — watching television, washing dishes, walking.
• Stay active. Any exercise helps; yoga, tai chi and other body-awareness classes especially, along with core exercises for the back, abdomen and pelvis.
• Keep a healthy weight — extra weight can weaken abdominal muscles, strain the pelvis and spine, and add to low back pain.
• Wear comfortable, low-heeled shoes. High heels throw off your balance and change how you walk.
• Set work surfaces at a comfortable height — at a computer, cooking or eating.

When sitting

Many people spend much of the day sitting. Sit well and take frequent breaks:

• change position often, walk around briefly, and stretch gently to ease tension;
• don't cross your legs; keep feet on the floor (or a footrest), ankles in front of your knees;
• relax your shoulders — not rounded or pulled back;
• keep elbows close to your body, bent 90–120 degrees;
• support your back fully — use a pillow if the chair doesn't support your lower back's curve;
• use a well-padded seat, with thighs and hips parallel to the floor.

When standing

• stand straight and tall, shoulders back, stomach in;
• keep your weight mostly on the balls of your feet;
• keep your head level and let your arms hang naturally;
• keep your feet about shoulder-width apart.

With practice, your posture will improve — and you'll look and feel better.

Sources

Based on "Guide to Good Posture," MedlinePlus, U.S. National Library of Medicine; a work of the United States government in the public domain.