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How to improve your posture
7-minute read
Key facts
- Good posture keeps your body aligned to prevent muscle strain or tension and ensures your body weight is evenly distributed.
- Good posture is important for your health.
- Avoid sitting or standing in the same position for too long.
- Set up your workstation to allow good sitting and/or standing postures while working.
What is good posture?
Good posture is when your body is positioned correctly and ensures your weight is evenly distributed. Having good posture maintains the 3 natural curves in your spine — known as an S-shaped spine or ‘neutral’ posture. This means your skeleton, muscles and ligaments are balanced and not overstretched or strained. Your muscles should also be loose and flexible.
Your posture is more than just how you sit or stand. It is an important part of your long-term health. Bad posture can cause or worsen back pain, general aches and pains, muscle tiredness and other health problems. Sitting for long periods of time can cause coccyx pain and injury.
Good standing posture doesn’t mean you should be stiff or rigid. You should stand loosely and flexibly with your:
- back straight
- ears, shoulders and hips in line as much as possible
- shoulders relaxed
- weight balanced evenly on your two feet
- knees straight, but not locked
When you are sitting, your back should be against the back of the chair. Your feet should reach the floor. Use a cushion or lumbar roll to support your lower back.
What causes poor posture?
Some health conditions can affect your posture, such as:
- infections in your spine
- spinal stenosis
- back injuries
- obesity
- scoliosis
- upper back pain, sacroiliitis
Problems with posture can also be caused by conditions that weaken one or more of the structures that support the body. These structures include your:
- neck
- shoulders
- spine
- hips
- back muscles
- abdominal wall
Standing or sitting for too long on a regular basis can cause bad posture. Examples of activities that can affect your posture include:
- working at the computer
- sitting on the couch watching TV
- standing around at a football game
In some cases, people are born with genetic conditions that affect the shape of the spine and hips. This can influence posture from birth. Such conditions can be managed to reduce the harmful effects they can have on posture over time.
In other cases, injuries from sports or other activities can affect your posture as the body protects itself from pain or further injury, such as by limping when you have hurt your foot.
Your posture may change as a result of the work you do or other activities that lead to overuse of different parts of the body.
Underuse can also be a problem. For example, weak back and abdominal muscles, can affect our ability to maintain a good posture.
How can I improve my posture?
Here are some tips for improving your posture in your daily life:
- Exercise regularly — Even 30 minutes of low impact exercise a day will help keep your body supple and active, as well as improve your general health.
- Avoid chairs that do not provide enough support.
- When lifting and putting down heavy objects, use your hips, knees and thighs, not your back.
- Sleep on a mattress that supports your body.
- Wear flat, well-fitting shoes to assist with even weight distribution.
- Switch positions frequently to avoid sitting, standing or lying in the same position for too long.
If you are a carer and spend a lot of time lifting, pushing or carrying the person you care for, make sure you look after your own posture. Make sure you perform physical activities correctly.
A physiotherapist can give you individual advice on how to improve your posture.
FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.
How can I improve my posture at work?
Here are some tips to improve your posture at work:
- Your workstations should be properly designed so that you can work in a neutral posture most of the time.
- Avoid standing or sitting all day — alternate between sitting and standing every 30 minutes.
- Take regular breaks to stretch.
- Avoid repetitive reaching, twisting or bending and vary your work tasks throughout the day — for example, stand to read an article or speak on the phone.
- Spending a lot of time on the phone can cause strain. If you rest a phone on your shoulder this twists your neck. Try to use a headset.
Ask your employer about training in the correct way to lift and carry heavy or awkward objects.
The Australian Government has a workstation set-up guide explaining how to properly set up sitting and standing workstations.
How can I improve my posture when driving?
Here are some tips to improve your posture when driving:
- Adjust the height of your seat so you have a clear view of the road and can easily reach the controls.
- Adjust the headrest for your height.
- Keep your seat upright to support your back and shoulders.
- Sit back in your seat.
- The steering wheel should be level with your chest. Keep your arms bent and your thumbs on the rim of your steering wheel.
- Adjust your seatbelt to be below your hips and make sure the belt is not twisted.
- Adjust your mirrors so you have a good view of the back and sides of your car.
Resources and support
- Visit Musculoskeletal Australia for more information about posture. Safe Work Australi a has useful information on setting up a workstation at home.
- BeUpstanding is a free program that improves the health and wellbeing of desk-based workers.
- LiveLighter provides information on creating healthy workspaces. It also offers practical tips on changes you can make to immediately improve your health at work.
- The University of Melbourne offers advice on posture at work during pregnancy.