Training for Back Posture

Slumping over may feel comfortable, but the downside of poor back posture is abnormal spine curvature caused by pressure on the spine and back muscles. Back braces are supplemental in training for proper posture, but maintaining the correct stance is essential to reducing stress on ligaments, fatigue and the risk of back injuries, according to the Cleveland Clinic. While the initial process of improving your posture may seem unnatural and uncomfortable, it is necessary to break your previously formed habits of standing, sitting or lying down.

Things You'll Need

• Small towel
• Firm pillow

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Instructions

• 1

  Sit down in a chair with your back and shoulders straight. Your hips should be the only part of your body touching the chair, as many chairs have a slight curve that inhibits correct posture.

• 2

  Roll up a small towel and place it behind your back above your hips to determine how your body should be positioned while sitting.

• 3

  Place your feet flat on the floor to maintain your sitting position, and bend your knees at a 90 degree angle. Do not cross your legs while sitting, as this often leads to leaning forward or back to maintain comfort.

• 4

  Adjust your back's position slightly every 30 minutes to prevent backaches.

• 5

  Move all of your body when turning in a pivoting or rolling chair to maintain correct posture and prevent aches from awkward movements.

• 6

  Adjust your driver's seat when in a car to move close to the steering wheel while maintaining space to bend your kneads, which puts less stress on your back. The proper position for driving is knees slightly higher or level with your hips.

• 7

  Place a pillow underneath your back to support your back during sleep, and avoid sleeping on your side, as this causes back and neck strain if the mattress is not firm.