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How to improve your posture

7-minute read

What is good posture?

Posture is how you sit or stand. Good posture positions the body correctly and makes sure your weight is evenly balanced. This means that the skeleton, muscles and ligaments aren’t overstretched or strained.

Good posture makes sure your spine has three curves. It also keeps the muscles on each side of the spine strong and well balanced. It will help prevent pain in your back, and may make you more mobile and less tired.

You can use good posture while you are sitting and standing. Make sure you relax and breathe normally.

Illustration showing a dental filling used to fill a hole or cavity in your tooth.
Good posture makes sure your spine has three curves.

Good standing posture doesn’t mean to be stiff or rigid. You should stand loosely and flexibly with your:

  • back straight
  • head up, chin in and looking straight ahead
  • shoulders relaxed
  • tummy in
  • weight balanced evenly on your two feet
  • knees straight

When you are sitting, your back should be against the back of the chair. Your knees should make a right angle, with your feet on the floor. It’s important to avoid crossing your legs.

Practicing good posture will help prevent discomfort such as muscle, back, and neck pain.

Illustration showing the stages of tooth decay.
Correct posture is important for maintaining a healthy spine. When seated at your desk, make sure that your back is against the chair and your feet are on the floor.

What causes poor posture?

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:

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 more injury, such as by limping when you have hurt your foot.

Often, our posture changes as a result of the work we do, or other activities that lead to overuse of different parts of the body.

Underuse can also be a problem. For example, weak back muscles on either side of the spine, can affect our ability to maintain a good posture. The same applies to the muscles in the abdominal wall at the front of our bodies.

For many people, sitting for many hours each day year in and year out causes muscles and ligaments to tighten or become weaker. This can also lead to poor posture.

General tips to improve your posture

  • Exercise regularly — even 30 minutes of low impact exercise a day will keep your body supple and active. This will also help you improve your general health.
  • Gentle exercises, such as those in yoga and Pilates, help to strengthen the support muscles in your back and stomach. These exercises can help with posture correction. Concentrate on strengthening the muscles in your core (torso and pelvis).
  • Spend 10 minutes a day doing simple stretching exercises to improve your posture.
  • Stand tall. This means straightening your spine, moving your shoulders down to their natural resting position and gently tightening your stomach muscles.
  • Do simple head movements to help loosen tightened neck muscles that can interfere with good posture. Try gently moving your head in small circles, or from front to back and side to side.
  • Lie flat on the ground for two to three minutes once a day. Do this exercise without using any cushions or support, and relax. This will allow your body to readjust to its natural resting position, and help correct your posture.
  • Wear flat, well-fitting shoes to assist with even weight distribution.
  • Make sure you lift using your hips, knees and thighs, not your back.

How to improve your posture at home

Try not to cross your legs when seated as it can overstretch one side of your leg muscles. This can change the alignment of your spine over time, particularly if you always cross your legs the same way.

Don’t spend too long sitting on low-seated sofas or very soft chairs.

When sleeping, try to use a single firm support pillow. This can prevent neck pain developing. It’s best to lie on your side with your knees bent. Make sure you also have a supportive mattress.

Take care when carrying heavy things, for example bags of books, computer equipment or shopping. Make sure that you distribute the weight of your bags evenly on either side of your body. A backpack distributes weight evenly over your shoulders.

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. Undertake such physical activities correctly.

How to improve your posture at work

When seated, keep your back straight and your feet flat on the ground. Try to keep your knees and your hips level. You may need a footrest to keep your hips and knees level. If you sit for long periods, you should support your lower back against the back of your chair. This can be done with a small rolled up towel, or commercial product.

Avoid sitting in a hunched position for long periods of time, such as when using a laptop or desktop computer. Make sure you get up and move around at regular intervals to alter your body position.

If your job involves lots of repetitive tasks or lifting and bending, ask your employer about training in the correct way to lift and carry heavy, bulky or awkward objects.

If you spend a lot of time on the telephone, you run the risk of phone strain. Resting a telephone on your shoulder can twist your neck while keep the phone in place. You may find a headset is more comfortable.

How to improve your posture when driving

Make sure your car seat and headrest are in the correct position to promote safe, comfortable driving.

The steering wheel should be adjusted so it’s level with your chest, not your face. Keep your arms bent and your thumbs on the rim of the steering wheel. Have the seat upright so your back and shoulders are supported. Sit deep in the seat, bracing your body with your left foot. Exercise this to improve your posture while travelling.

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: May 2022

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