Good posture is about maintaining a neutral position for your body. Think of it like the foundation of a house - everything stays in place when it's strong and steady.
Here’s what good posture looks like:
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Your back stays straight, with natural curves (an ‘S’ shape).
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Your ears, shoulders, and hips are aligned.
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Weight is evenly distributed between your feet.
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Your shoulders are relaxed, not hunched.
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Knees are straight, but not locked.
When you maintain this balanced position, your skeleton, muscles, and ligaments don’t get overstretched or strained, leaving you with less discomfort and fewer aches. Result!
Bad posture can sneak up on you
Over time, poor posture can lead to all sorts of health issues. Sitting or standing in awkward positions for long periods can strain muscles and bones, leading to:
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Back pain or tension
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General aches and pains
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Muscle fatigue
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Coccyx (tailbone) injury, especially from prolonged sitting
It’s easy to slip into bad posture without realising it - slouching in front of a screen or lounging on the couch are common culprits.
What can cause poor posture?
Many times, simply sitting or standing too long in one position or repetitive movements can cause bad posture; or a sports injury or overuse of certain muscles can throw off your body’s alignment.
Here’s why it’s important for your skeleton, muscles and ligaments.
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Good posture keeps your body aligned to prevent muscle strain or tension and ensures your body weight is evenly distributed.
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Good posture is important for your health.
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Avoid sitting or standing in the same position for too long.
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Set up your workstation to allow good sitting and/or standing postures while working.
Simple ways to improve your posture
Luckily, there are easy ways to help your posture improve without a complete lifestyle overhaul.
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Exercise regularly: Even low-impact activities, like walking or stretching, can make a big difference.
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Support your back: Sit in a chair that offers good back support, and make sure your feet are flat on the floor.
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Lift properly: When you pick something up, use your legs and not your back.
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Sleep on the right mattress: Make sure your bed supports your body’s alignment.
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Wear good shoes: Opt for flat shoes that help distribute your weight evenly.
If you’re caring for someone and lifting or supporting them often, pay close attention to your posture while doing these tasks to avoid strain.
Posture at work
Work often requires hours of sitting, standing, or repetitive movements - all of which can lead to poor posture. Here’s how you can make your workday more posture-friendly:
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Set up your workstation properly: Aim for a neutral posture when working. Your chair should support your lower back, and your desk should be at a height that lets you type comfortably.
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Take breaks: Sitting or standing still for too long is a posture killer. Stand up, stretch, and move around every 30 minutes.
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Mix it up: Alternate between sitting and standing when you can. Maybe stand while reading emails or taking phone calls.
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Phone use: If you’re on the phone a lot, use a headset rather than cradling the phone on your shoulder. This keeps your neck in a healthier position.
Driving posture
Long hours behind the wheel can take a toll on your posture, especially if you're constantly adjusting or slouching in your seat. Here are some quick tips to stay comfortable on the road:
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Adjust your seat: Make sure it’s at the right height so you can see the road clearly and reach the controls easily.
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Headrest position: Adjust it so it supports your head and neck properly.
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Sit back: Make sure your back is supported by the seat and not hunched forward.
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Steering wheel: Keep it level with your chest and make sure your arms are bent comfortably.
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Adjust your seatbelt to be below your hips and make sure the belt is not twisted.
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Adjust your mirrors so you have a good view of the back and sides of your car.
Good posture isn’t just about standing tall or sitting up straight - it’s about maintaining balance, reducing strain, and helping your body work the way it’s meant to. Whether at work, while driving, or simply relaxing, a few small adjustments can lead to a lot less pain and discomfort. So, next time you notice yourself slouching, just remember, a few simple changes can help keep you feeling better in the long run!
