posture Are you having trouble sleeping because of back pain? Do constant headaches have you down? Is your range of motion just not like it used to be? All these ailments can be caused by incorrect posture. Here are six easy tips for improving your posture, preventing spine damage and helping you live pain-free.

Evaluate your workstations:

The eight hours you spend at your desk can wreak havoc on your posture. Make sure your workstation is set up for maximum posture support. Your chair should have back support, you should have wrist support on your keyboard, and foot rests to elevate your legs. Your monitor should be between 18 and 30 inches from your line of sight with the center six inches below your gaze, and the keyboard should slope from 10" to 20" inches depending on your arm length. Sit with your legs flat on the floor or your footrest to distribute your weight evenly. If you work from a smart phone or tablet, raise the device to your line of sight instead of bending your head to read it. Many HR departments offer ergonomics experts to help you put together a healthy and functional workstation.

Perform daily exercises:

Exercises such as the pelvic tilt (pushing your pelvis back into your chair, holding, then relaxing), Chin tucks (putting your pointer finger on your chin and pushing straight back) and lean back (standing up, putting your hands on your lower back and leaning back as far as you can) can help you regain your posture and strengthen muscles that help posture while you're sitting at your desk. After or before work, practicing yoga and tai chi can strengthen your back, neck and spine and relax your core - all which are necessary for really great posture.

Buy supportive shoes:

Those gorgeous stilettos may be in style, but they can seriously harm your posture. Heels alter the body's center of gravity, putting more stress on back muscles and throwing your body out of alignment. If you can't part with your heels, consider shorter sizes, and bring an extra pair of tennis shoes or flats if you'll be walking long distances.

Eat right:

Watching what you eat can have a positive long-term effect on your posture. A great posture requires strong bones and muscles, so make sure you're getting plenty of Vitamin D, calcium and magnesium in your diet. Being overweight can make it hard to have a good posture, so watching your weight by eating lean meats, fruits and vegetables and avoiding fats and sugars can help you slim down and stand straighter.

Sleep Properly:

Even if you're getting enough sleep at night, your mattress and sleep style can affect your posture. The first step to good posture while you sleep is a firm mattress, which will give your back support while your body heals from the stress of the day. Avoid sleeping on your stomach, which stretches your back muscles in an improper position; if you must, place a pillow under your waist for support. Use a pillow that keeps your head aligned with the rest of your body.

Reconsider your baggage:

If you're on-the-go lifestyle means you're living from a backpack or purse, you might want to reconsider what you're packing. An oversize purse or bag can lead to pain and uneven shoulders, and a too-heavy backpack can put unnecessary stress on back muscles, making them work too hard. Your best bet is a reasonably packed backpack with padded straps.

Shawn Tremaine
About Author
Shawn Tremaine is a personal trainer and health and fitness writer, and has reviewed sites like . In his spare time he coaches his sons soccer team, helping everyone learn the fundamentals.

1 1 1 1 1 1 1 1 1 1 Rating 5.00 (2 Votes)

Posted on: 30.06.2014 18:14

One might add that for those who already suffer from "kinks in the hose" that cannot be remedied by simply looking after one's posture and normal gymnastics, there are various techniques like Feldenkrais, Rolfing and many others (including osteopathy/chiropractors) that are meant to straighten the spine and put the body back into its designed equilibrium.


Posted on: 17.07.2014 13:24

These are all great points – even just getting one of them wrong can have a huge impact on posture, which in turn can lead to all sorts of chronic pain issues. I think one of the most important things for working, (along with the workstation setup) is taking regular breaks from the desk and moving around. I set an alarm every 20 minutes and get up, stroll a few steps and have a little stretch. Staring at the screen for prolonged periods (without a break) can also lead to problems with the eyes and dry them out – regular blinking and looking away from the screen helps.


Posted on: 24.07.2014 16:12

Maintaining proper posture is something I've struggled with all my life. Despite my best intentions, I always find myself slipping into old habits. These tips should help me “straighte n myself out” so to speak!


Posted on: 26.08.2014 11:23

Wonderful guide on improving posture. I think most people ignore the weight they carry in their baggage. One should never ignore the fact that doesn't matter how much you can carry its how much is good for your posture.
Thanks for sharing though.


Posted on: 04.09.2014 03:02

thanks for the article


Posted on: 25.09.2014 06:39

Back pain has been my problem and mine lately. Definitely related to sitting down behind a PC all day. Thanks for your tips. This will help me alleviate my back pain problems.


Posted on: 13.10.2014 17:50

All great points here! The purse one is actually overlooked a lot, which even if the ladies have to have their fashionable purse on, try switching which arm you are wearing it on!
Also THE MOST effect method I have ever used to create better permanent results in creating better posture is foam rolling also known as Self Myofacial Release. This is the process of finding tender spots in your muscles (quadriceps, calves, latissimus dorsi, TFL Bands, etc. You can do this with a foam roller or a tennis ball, and hold the tender point until it releases. It usually takes only a minute, which the knot in your muscle will be gone, allowing your muscles to run in a straighter path, creating better balance! Try it once or twice a day and I promise it will help your posture immensely!
If you want some more fitness tips check out my site where we talk a lot about fitness and wellness!

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Posted on: 18.02.2015 07:08

This is the precise weblog for anybody who needs to seek out out about this topic. You notice so much its almost arduous to argue with you. You positively put a brand new spin on a subject that's been written about for years. Nice stuff, simply nice!


Posted on: 23.03.2015 16:10

If someone works at the computer all day long as I am getting an ergonomic chair really helps to maintain a better posture and safes from bad back pain


Posted on: 17.02.2016 09:10

Another way to improve posture is by doing corrective workouts in the gym. Most people have bad posture due to muscular imbalances caused by either unnatural sedentary lifestyles or by overdeveloped muscle groups.
Fixing posture can be done with a balanced workout regimen including but not limited to front squats, back squats, lunges, rowing exercises and proper stretching.
As mentioned, Tai Chi and Yoga are both great, but active resistance training with weights in the gym will help build new muscle quicker that can help sort out imbalances leading to chronic bad posture.


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