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How to Correct Poor Posture

Posture is the way we position our bodies during everyday activities. The Cleveland Clinic website describes good posture as positioning the body in a way that places the least strain on muscles and ligaments. Slouching creates strain and, according to the Mayo Clinic's website, can lead to pain and fatigue. John Schubbe, DC, of spinehealth.com, suggests taking a moment to evaluate your posture during activities like standing in line or sitting at your desk. If you find that you are slouching at these times, practicing a few simple strategies can help you improve your posture.

Instructions

  1. Standing

    • 1

      Stand with shoulders back but slightly relaxed. According to the Mayo Clinic, your chest should be held up.

    • 2

      Pull in your abdomen and buttocks for additional back support.

    • 3

      Place feet on the floor parallel to one another with your weight balanced evenly between them. Do not lock knees. Instead, keep them relaxed.

    • 4

      Wear supportive shoes if standing for long periods. Kelly Andrews, D.C., of spinehealth.com, suggests avoiding shoes with high heels because they change the body's natural center of gravity.

    Sitting

    • 5

      Sit up straight, keeping shoulders back. The Cleveland Clinic emphasizes that your buttocks should touch the back of your chair. This encourages you to use the back support of your chair. A small cushion or rolled towel can provide additional lower back support if necessary.

    • 6

      Adjust the height of the chair at your desk or computer station. According to The Cleveland Clinic, your elbows should be able to rest on your desk or the arms of your chair with shoulders remaining relaxed, not raised or rounded.

    • 7

      Place both feet on the floor. Knees should be bent and level with hips. If feet do not touch the floor, a foot stool may be used.

    • 8

      Take frequent breaks. Andrews suggests taking a two-minute break every half-hour to stand up and move around or stretch. Sitting in the same position for too long, Andrews says, can lead to muscle fatigue and slouching.

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