How to Improve Bad Posture

When we sit or stand, most of us think about comfort rather than posture. As a child you were probably told to stand and sit up straight and that is good advice. Having bad posture comes from not practicing maintaining good posture. Bad posture can lead to backaches, slouching, having a curved back, muscle fatigue and strain on some internal organs. If you notice that you have bad posture, you can start practicing better posture habits to address current problems as well as help to avoid any future back problems.

Things You'll Need

• Stretching exercises
• Firm mattress
• Back brace (in some cases)
• Surgery (in serious cases)

Instructions

1. Understand what good and bad posture is. Good posture is when your spine is straight, your shoulders are rolled back, you’re standing evenly on both feet and your chin is level with the ground. This should not be uncomfortable for you. Don’t think you have to be rigid or stiff in order to have good posture. Your body should be relaxed. Bad posture can be caused by bad furniture, staying in one position for too long, or a possible medical condition that is affecting your spine.

2. Go to the doctor to be checked for any spinal abnormalities that may cause a slouching posture. You may need medical treatment or to wear a back brace to help straighten out your posture. Some medical conditions that can cause bad posture are scoliosis, herniated or slipped disks, fractured spine, and tumors on the spine.

3. Don’t slouch. If you get in the habit of slouching, as you get older your shoulders may become more rounded and it’s possible for your back to develop a curve. When sitting, align your back against the chair or couch and have both of your feet flat on the floor. Avoid slumping or leaning forward in your seat.

4. Do some stretching exercises. Stretching regularly helps to keep you flexible and keep your muscles from tightening up too much. Yoga and ballet are good ways to incorporate stretching and exercise to improve your flexibility and posture.

5. Sleep on a firm mattress. Sleeping on a mattress that is too soft is not good for posture. You want a mattress that will support your spine when you sleep. It’s also important not to have your pillows stacked too high so that your neck is at an awkward angle. If you sleep on your side, placing a small pillow in between your knees helps to keep the spine aligned.

6. Practice standing and walking straight. It would be helpful if you could do this in front of a mirror so you can see the position your body is in. Place a book on the top of your head and practice maintaining good posture as you stand and walk. If the book keeps falling, you probably need to properly align your body by making sure your weight is evenly distributed on both feet and your chin is level with the ground. Arms should be relaxed at your sides with your shoulders back. Continue practicing until you’re able to walk with the book balanced on your head.