How to Get Perfect Posture in 30 Days

As a child, you may have been told by your mother to stand up straight or stop slouching in your chair. As an adult, you may have back problems caused by long hours in the car or office. Poor posture makes you look older and causes health problems. The Chicago Center for Anti-Aging says poor posture can cause varicose veins, pinched nerves and strained muscles. It also causes lower back and neck pain and headaches. Diligent effort and exercise will help you attain perfect posture in 30 days.

Things You'll Need

• Ergonomic chair
• Flat shoes
• Rubber mat

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Instructions

• 1

  Distribute your weight evenly when sitting in a chair. Avoid sitting in positions, such as crossing your legs, hunching your shoulders or tilting your head, that cause the body to become unbalanced. Don't lean forward or backward to avoid straining the spine. Keep your feet flat on the floor. You may need to place a pillow on your chair to help you adjust your posture.

• 2

  Sit in an ergonomic office chair. Ergonomic chairs provide lower back support and help you attain good posture. According to the Spine Health website, ergonomic chairs should have adjustable seats that are between 16 and 21 inches from the floor so that feet can remain flat on the floor, thighs stay horizontal and arms are even with the desktop. Seats should be 17 to 20 inches wide and deep enough that your back leans against the back rest. The seat should also be made of padded material, and armrests should be adjustable. You will need to try different chairs to find the right one for you.

• 3

  Exercise to improve posture. Exercise helps you get perfect posture in 30 days because it strengthens the back, abdominals and shoulders. Swimming, walking, biking and dancing condition your body and strengthen the muscles surrounding the back. If you are overweight, the excess weight you lose from exercise helps relieve stress in the lower back. Weight training also helps you improve your posture. If you don't want to do strength training alone, work with a physical therapist or personal trainer. He will help you use proper posture when exercising. Pilates and flexibility exercises also help you improve your posture because they lengthen the spine and strengthen the core muscles of the lower back, abdominals and pelvis.

• 4

  Wear posture-friendly footwear. High-heeled shoes do not support your posture. Instead, they negatively affect your center of gravity. Only wear high heels on occasion, and choose supportive shoes that cushion the entire foot. Special shoe stores measure your feet to find the right shoes for back support.

• 5

  Stand with your feet slightly apart with your knees bent. Make sure your feet, spine, butt and shoulders are evenly positioned. If you work at a job that requires a lot of time on your feet, do neck circles and stretches to loosen back muscles. Spine Health also recommends standing on a rubber mat if you are on your feet for a long time.