Deciding to improve your posture can greatly affect your health and mood. This is responsible for the frequent complaint people make about having body and joint aches after a long day at the office. Having a good posture helps you look and feel better. If you notice you are always slouching when you sit or having neck or backaches these are signs that your posture is defected. Here are ways to improve your posture.

Walking posture.

  • Always find the center when you walk, do not walk facing the ground or swayed to one side
  • Keep your head up, shoulders back, chest out, and eyes looking straight ahead while you walk.
  • While you walk imagine a book balanced on your head or better still place one on your head and practice as often as you can until you achieve a good walking posture.
  • Keep your chin level with the ground, your shoulders back, and your stomach in when you walk
  • When you walk, ensure your arms fall naturally to the side
  • Stand with your back against a door or wall to correct your posture. Your heels should be 2 to 4 inches (5.1 to 10.2 cm) away from the wall.
  • Avoid hanging heavy bags on your shoulder for long, if you must you should alternate shoulders to balance weight
  • It is advisable to avoid lifting heavy loads on the head, shoulder or by the hand.
  • Bags or luggages with two hands are advised to evenly distribute weight on the back or shoulders.
  • When you rest on your heels, your natural tendency will be to slouch. Instead, stand up straight, shifting your weight forward a bit
  • Avoid shoes with high heels frequently, as they can change your body’s alignment.
  • If you must stand for long, add padding to the floor for additional comfort.

Sitting posture

  • Use a chair that’s ergonomically designed for proper support, meaning it supports all of your back, even the curve at the bottom.
  • Sit on a comfortable chair with a good arm and head rest, this is fundamental in maintaining a good sitting posture.
  • Maintain your thighs at a right angle to your calves when you sit.
  • Keep your shoulders straight and squared, your head upright, and your neck, back, and heels aligned.
  • 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.
  • 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
  • To know your sitting posture, simply put your hands under your sit bones while you are sitting on the floor. Make sure that your palms are facing down. Adjust your position until you can feel the weight centered on each of your palms.
  • your feet should be flat on the floor, facing forward when you sit.
  • If your feet don’t touch the floor especially when you drive , use a
  • Don’t cross your legs or ankles when you sit, this alters you sitting posture
  • Adjust your seat to maintain a proper distance from the pedals and steering wheel.
  • 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.


  • Even if you’re using perfect posture while sitting, you need to stand up and stretch or walk every hour or so.
  • Just taking a break to walk around the room or getting out of your car for a few minutes can help.

Sleeping posture

  • Adding pillows when you sleep gives you lots of comfort than you can think
  • Avoid lying on sagging bed if your bed is sagging place a plank under the mattress to keep it firm
  • Add a pillow anywhere there’s a space between your body and the mattress.
  • 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
  • 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.
  • Avoid turning at your waist while you are in bed. Instead, keep your back straight and your stomach muscles tight, and turn your whole body when you want to reposition yourself.
  • Changing your mattress every decade is crucial for a healthy




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