What is good posture?

Good posture means positioning your body correctly so your weight is spread evenly.

Good posture keeps the 3 natural curves in your spine, known as an S-shaped or 'neutral' spine. This helps your bones, muscles and ligaments stay balanced and not become overstretched or strained.

Why is good posture important?

Posture is more than just how you sit or stand. Good posture is important for your long-term health and can help prevent muscle strain and pain.

Good standing posture

Good standing posture does not mean you need to stand stiffly or rigidly. Try to stand in a relaxed and flexible way with your:

• back straight
• ears, shoulders and hips in line as much as possible
• shoulders relaxed
• weight balanced evenly on both feet
• knees straight but not locked

Good sitting posture

When sitting, keep your back supported against the chair and your feet flat on the floor. Use a cushion or lumbar roll to support your lower back.

Posture and your health

What causes poor posture?

Some health conditions can affect your posture, such as:

• back injuries and pain
• living with obesity
• spinal stenosis (when the spaces in your spine become narrow and press on nerves)
• scoliosis (a sideways curve of the spine)
• sacroiliitis (inflammation, swelling and pain in the joints at the base of your spine)
• infections in your spine

Posture problems can also happen when the structures that support your body become weak. These include your:

• neck
• shoulders
• spine
• hips
• back muscles
• abdominal (tummy) muscles

Standing or sitting for long periods on a regular basis may also lead to poor posture, including:

• working at a computer
• sitting in a slumped position, for example on a couch
• standing, such as at a football game or at work

How can posture change over time?

Sometimes people are born with genetic conditions that affect the shape of the spine or hips. These conditions can influence posture from birth. Treatment may help reduce their effects over time.

Injuries from sports or other activities may also affect your posture. Your body may change the way it moves to protect itself from pain or further injury, such as limping after hurting your foot.

Your posture may change because of the work you do or other activities that overuse certain parts of the body.

Underuse can also cause problems. For example, weak back and abdominal muscles can make it harder to maintain good posture.

Complications of poor posture

Poor posture affects your whole body. When your spine, muscles and joints are not supported properly, it may lead to:

• pain, such as back pain
• muscle aches and fatigue
• balance and movement problems
• changes in the spine
• worsening of other health problems

How can I improve my posture?

Everyday tips for better posture

Here are some tips to improve your posture with small changes to your daily habits:

• Exercise regularly. Even 30 minutes of low-impact exercise each day can help keep you active and support your overall health.
• Avoid sitting on 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 well.
• Wear flat, well-fitting shoes to help your weight spread evenly.

If you are caring for someone else and often lift, push or carry them, it is important to look after your own posture. Make sure you use safe lifting techniques and perform physical activities correctly.

A physiotherapist can give you personalised advice to help improve your posture.

How can I improve my posture at work?

Here are some tips to improve your posture at work:

• Set up your workstation so you can work in a neutral posture most of the time.
• Avoid standing or sitting all day. Try to alternate between sitting and standing every 30 minutes.
• Take regular breaks to stretch.
• Avoid repetitive reaching, twisting or bending.
• Vary your work tasks during the day — for example, stand while reading or speaking on the phone.
• Try to use a headset. Using your phone for long periods can strain your neck, especially if you hold the phone with your shoulder.

You can also ask your employer about training on how to lift and carry heavy objects safely.

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 comfortably reach the controls.
• Adjust the headrest for your height.
• Keep your seat upright to support your back and shoulders.
• Sit fully 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 so it sits below your hips and make sure it is not twisted.
• Adjust your mirrors so you can see clearly behind and beside your car.

Resources and support

• Musculoskeletal Health Australia has more information about posture.
• Safe Work Australia has information on setting up a workstation at home.
• The Australian Government has a workstation set-up guide explaining how to properly set up sitting and standing workstations.
• BeUpstanding is a free program that improves the health and wellbeing of desk-based workers.
• LiveLighter provides information on creating healthy workspaces and practical tips to help improve your health at work.
• The University of Melbourne offers advice on posture at work during pregnancy.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.

Information for Aboriginal and/or Torres Strait Islander peoples

Aboriginal Community Controlled Health Organisations (ACCHOs) provide culturally safe healthcare and allied health services, including physiotherapy and musculoskeletal care. Find an Aboriginal Community Controlled Health Organisation (ACCHO) or Affiliate near you.