Align your back with the back of the office chair. This will help you avoid slouching or leaning forward, which you may find yourself doing after sitting too long at your desk.
If your feet don’t touch the floor, use a footrest.
If you can’t get a new ergonomic chair option, try using a small pillow for lumbar support in the small of your back.
You may need to move your chair up or down if you can’t angle the monitor properly. Adjust your chair and your position so that your arms are flexed, not straight out. Aim for roughly a 75- to 90-degree angle at the elbows. If they are too straight, you’re too far back, and if they are more than 90 degrees, you’re either sitting too close or you’re slouching.
Use lumbar support for the curve of your back when possible. Adjust the head rest so the middle of your head rests against it. Your head shouldn’t be more than 4 inches (10 cm) away from the headrest while driving. Keep your back against the seat and your head against the head rest. Your knees should be at the same level as your hips or slightly above. Good posture is also important for safety in the car. Your car’s protective systems protect you best when you are sitting properly in the seat.
If you tend to get engrossed in your work, set an alarm to remind yourself to take a break. In addition, these breaks are also good for your health as your body needs movement throughout the day.
Place your feet about shoulder-width apart, the same stance you would use for working out. Imagine a string holding you up. As you stand tall, imagine a string is coming from the ceiling, pulling you upwards. Keep your lower back inline, and don’t move to your tiptoes. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Visualization techniques like this one can guide your sense of the proper position you should be in.
You should be able to slide your hand behind your back but only by a little bit. If you have more space than that, pull your belly button back towards your spine to help flatten your back a little. If you can’t slide your hand behind your back, arch your back so that you can. Try to hold this position as you move away from the wall, rechecking as needed. Away from the wall, if you simply put your head back, tuck your chin in, and pull your abdominals in, then you will find that your spine, shoulders, and chest automatically go into the positions that they’re supposed to be in for good posture. Think about it: If you put your head back and tuck your chin in, then your chest will automatically be out front. And the good change in spine position will automatically push your shoulders back, to the correct position, and encourage the proper curve to the middle of your back (near the bottom of the rib cage). Then, it becomes quick and easy to think: “Head back, chin tucked, abs in. " Go back to the wall again and notice that the wall actually guides you to achieve this very posture of “Head back, chin tucked, abs in”
This technique works really well if you hold your shoulders back before taping. Use a tape meant for skin, such as a medical tape. Instead of tape, you can buy a posture corrector online.
Now rock back so that your weight is on your heels. Notice the way your entire body shifts into a “slouchy” posture with this single motion.
Have a good standing posture while moving. Walking with good posture is simply an extension of standing with good posture. Keep your head up, shoulders back, chest out, and eyes looking straight ahead while you walk. Avoid pushing your head forward.
Avoid shoes with high heels, as they can change your body’s alignment. If you’re standing for long periods, add padding to the floor for additional comfort.
For instance, if you sleep on your stomach, which is the worst position for your back and posture, place a flat pillow under your stomach to provide support. Choose a flat pillow or no pillow for your head. If you sleep on your back, place a small pillow behind your knees, and choose a supportive pillow for your head. If you sleep on your side, place a pillow between your knees and pull them up towards your chest. Pick a pillow for your head that keeps your spine straight, or use a full body pillow.
Remember to replace your mattress every decade or so. If your mattress isn’t providing the support you need, add a board between the box springs and mattress, which should keep it from sagging. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Your core muscles are essential to support your posture, so the more you can work them, the better your posture will be. Repeat 8 times, and practice it daily. Breathe normally during this exercise, as you are training your core to be able to maintain this position during normal activities in daily life.
You can also use exercise bands to increase the resistance for a stretch like this. [20] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 29 June 2021.
Start by squaring your posture. Extend both arms straight out in front of you with your palms up. Bend your forearms toward your shoulders, trying to touch your shoulder blades with your fingertips. Do 10 repetitions with both arms, then alternate 10 reps for each arm by itself.
Do as many reps as your wait allows. You’ll be surprised how many stretches fit into 30 seconds.
For another exercise, get on your hands and knees. Curl your back upwards, like a cat, and then do the opposite, dropping your stomach down and curling your back downwards. Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy from sleep. Doing periodically throughout the day will help to raise your energy level.
This is a good exercise if you tend to spend a lot of time sitting hunched over a computer for work. [21] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 29 June 2021.
Yoga will also help by teaching you how to hold an erect posture while sitting, standing, and walking. Look for classes in your area, or scout YouTube for instructional videos.
