Remedies for Poor Posture

Poor posture can lead to aggravating aches, pains and muscle stiffness. If you don't remedy your bad habits, you could permanently injure yourself. Correcting bad habits of any kind takes self-discipline, but it is worth the effort. In addition to the health risks, bad posture constricts blood flow and leads to decreased energy. A few minor changes could reap big rewards.

Sitting

• If you are in school, work in an office or just lead a sedentary lifestyle, you probably spend a lot of time sitting. Keep your feet flat on the floor; if you're short and can't adjust your chair to suit your height, use a footrest. Also, keep your chair close to your desk and invest in a chair that supports your entire back, up to your neck.

Standing

• Standing for long periods of time will strain your back if you don't get in the habit of positioning yourself correctly. Although you might think good standing posture involves standing straight and throwing the shoulders back, Northwestern Health Sciences University warns that this position can actually be harmful to the spine. Keep your head aligned with your pelvis, squarely above your shoulders instead of tilted over one or the other. Placing one foot in front of the other, with knees slightly bent, may make this position easier to maintain. Switch the position of your feet and, if possible, place one foot on a footrest periodically to ease the pressure off your back.

Excess Baggage

• You may find it difficult to keep your body in alignment if you're walking around with a heavy purse, briefcase or book bag. Whatever you're carrying, it shouldn't be more than 15 percent of your body weight and never more than 25 pounds, advises the Spine Universe website. Use both shoulder straps if you're carrying a backpack and further secure it with a hip strap, if it has one. Single-strap bags should be worn around the neck, with the bag or purse on the opposite side of the strap's loop.

Computers and Laptops

• Position your computer monitor so that it's at or just below eye level. The McKinley Health Center advises that your keyboard's letter "b" should be aligned with the center of your stomach to prevent you from twisting one way or the other. Use a palm wrest to keep your wrists level while typing and keep your arms at an angle of approximately 90 degrees when using the keyboard and mouse.

  The laptop presents an ergonomic dilemma: if its monitor is at eye level, the position of the keyboard is ergonomically compromised and vice versa. If possible, use an external mouse and keyboard.