How to Promote Proper Posture

As the day drags on, people tend to slouch. While slouching may feel like a comfortable way to relax and save energy, it can lead to back and neck pain. If you maintain good posture, you're likely to feel more alert throughout the day, because the muscles will have less strain placed on them, resulting in lower energy usage. Learning to have better posture is a practice that may take some time, but you'll look and feel better---and your body will be more relaxed.

Instructions

• 1

  Pinpoint areas or times throughout your day where you don't use good posture. Do you slouch or switch your weight back and forth between your legs often while standing at work? Do you crouch your neck down to look into your computer screen? Is there a specific spot on your neck or back that begins hurting in the middle of the day? Find out where you lack good posture throughout your day to know what to work on when promoting proper posture.

• 2

  Practice proper standing and walking posture. Your spine has natural curves that act as a sort of shock absorber, so don't worry about making these curves straight. Instead, stand with your head tall and look straight ahead. Make sure your head sits squarely over your shoulders, with your ears in line with your shoulders. Visualize a string coming out of the top of your head, pulling your spine upward. Allow the rest of the muscles in your body to relax, especially those in your shoulders and around the spine and lower back. This should feel natural and easy to you, but you may need to take it in steps until your muscles become used to this new posture.

• 3

  Sit up at work or at school. Don't slouch forward on your desk with your chin resting in your hand. Instead, move your buttocks all the way to the back edge of the chair, and sit up straight, relaxing your hands at your sides or on your desk. Don't put your weight forward onto your hands. If it helps, visualize the string pulling your head up once again. If you look into a computer screen all day, elevate the screen so it is only slightly lower than eye level.

• 4

  Sleep with your back straight on a mattress and pillow that support the natural curve of your spine. Try sleeping on your back with your legs straight instead of on your stomach or with your knees curled into your chest, which can cause unnecessary strain on your back.

• 5

  Exercise and stretch on a regular basis to keep the blood flowing through your muscles and to promote muscle growth around a proper posture. If you have bad posture, focus on activities that don't put extra stress on your back, or ones that actually lift strain out of your lower back, such as yoga. If you run or walk for exercise, do so with proper posture, envisioning the string pulling you up from the center of your head. Take stretch breaks every 30 to 45 minutes at work, whether you're sitting or standing, to ensure that your muscles don't become static and begin to ache.