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Principles of Good Posture

Posture is the way you hold your body up against gravity while standing, sitting or lying down. You must practice good posture to stay balanced and avoid developing neck and back pain, chronic headaches, fatigue and other problems. Good posture involves maintaining a neutral spine, meaning retaining your back's three natural curves: an inward curve at the neck, an outward curve at the upper back and an inward curve in the lower back.

  1. Proper Standing Posture

    • Keep your head up and your chin in, avoiding tilting your head forward, sideways or backward for extended time periods. Imagine someone pulling you upward from the top of your head. Your earlobes should be in line with the middle of your shoulders, which should be down and back. If you stick your chest out, your shoulders tend to fall into place. Move your belly button in toward the spine, while avoiding tilting your pelvis forward or backward. Change your standing position often. Keep your knees straight and the arches in your feet supported. Distribute your weight evenly on your feet and make sure they are parallel.

    Proper Sitting Posture

    • Always sit with your back straight and your shoulders back, making sure your buttocks touch the chair back. Again, imagine someone pulling you upward from the top of your head. Use a chair that allows you to keep your feet flat on the floor and your knees level with your hips. Because all three back curves should be present while sitting, place a small, rolled-up towel or cushion behind the curve of your lower back to help maintain them. Make sure your weight is evenly distributed over both hips and that your knees are bent at a right angle. Your knees should be even or slightly higher than your hips. Use a foot rest or stool if necessary. Change positions every 30 minutes and avoid crossing your legs.

    Proper Lying Posture

    • Strive to always maintain a neutral spine when lying down or sleeping. Making sure your mattress does not sag and never using more than one pillow to promote a neutral spine. Place a board under your mattress if necessary. Try to always maintain the curves in your back when you sleep by placing a pillow under your knees when on your back, between your bent knees when on your side, or a towel or lumbar roll under your lower back. Avoid sleeping on your stomach or on your side with your knees drawn up to your chest.

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