Over time, poor posture may be caused by habits from everyday activities such as sitting in office chairs, staring at the computer, cradling a cell phone, carrying a purse over same shoulder, driving, prolonged standing, caring for small children, or even sleeping.

Poor posture can easily become second nature, causing and aggravating episodes of back and neck pain and damaging spinal structures. Fortunately, the main factors affecting posture and ergonomics are completely within one’s ability to control and are not difficult to change. Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of day or week (such as after a long day of sitting in an office chair in front of a computer, but not during the weekends); pain that starts in the neck and moves downwards into the upper back, lower back, and extremities; pain that goes away after switching positions; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.

When standing, distribute body weight evenly to the front, back, and sides of the feet. While sitting in an office chair, take advantage of the chair’s features. Sit up straight and align the ears, shoulders, and hips in one vertical line. Any prolonged sitting position, even a good one, can be tiring. Shifting forward to the edge of the seat with a straight back can alternate with sitting back against the support of the office chair to ease the work of back muscles.

Some people benefit from a naturally balanced posture that is achieved by sitting on a balance ball; in this posture the pelvis is rocked gently forward increasing the lumbar curve which naturally shifts the shoulders back (similar to sitting on the edge of a chair seat). Also be aware of and avoid unbalanced postures such as crossing legs unevenly while sitting, leaning to one side, hunching the shoulders forward, or tilting the head.

As muscles tire, slouching, slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently. One way is to take a break from sitting in an office chair every half hour for two minutes in order to stretch, stand, or walk.

Supportive ergonomic “props” can help to take the strain and load off of the spine. Ergonomic office chairs or chairs with an adjustable back support can be used at work.

• Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair, on soft furniture and while
• Using purses, bags, and backpacks that are designed to minimize back strain can also influence good posture.
• Proper corrective eyewear, positioning computer screens to your natural, resting eye position can also help to avoid leaning or straining the neck with the head tilted forward.

Becoming aware of posture and ergonomics at work, at home, and at play is a vital step towards instilling good posture and ergonomic techniques. This includes making conscious connections between episodes of back pain and specific situations where poor posture or ergonomics may be the root cause of the pain.

1. Slouching

It adds to the stress on your spine. That puts a strain on the bones, muscles, and joints you need to hold your backbone in place. But lousy posture isn’t just bad for your back. A constant slump smashes your inside organs together, and makes it harder for your lungs and intestines to work. Over time, that’ll make it hard to digest food or get enough air when you breathe.

2. Straighten Up

A great way to prevent posture problems? Stand up tall. You’ll feel better and look better — slimmer, even. Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Don’t let your booty or hips stick out. Straighten up so you feel like your head stretches toward the sky.

3. Don’t Slump at Your Desk

It’s comfy to slouch — maybe even lean back and swivel a bit. But it’s a posture no-no. Try this instead: Sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your mid-back to protect your spine’s natural curve. Bend your knees at a right angle and keep them the same height, or a bit higher, than your hips. Place your feet flat on the floor.

4. Beware of ‘Text Neck’

On your smartphone all day long? Take a minute to stretch your neck. When you tilt your head down to check messages it really strains your spine. Over the course of a day — or year –

– that can add up. For a better view, lift the phone up and move your eyes, not your head.

5. Low-Riding

Sure, it’s cool and comfy to recline during a long drive. But it isn’t great for your posture. Instead, consider sitting more upright. Try not to lock your legs. Bend your knees slightly. They should be at hip level or a tad above. Don’t forget to put a pillow or rolled-up towel behind you for support.

6. Sleep posture

Naptime is no excuse to slack. Skip the soft, saggy mattress. Choose a firm one that helps hold your spine’s natural shape. Side sleeper? Bend your knees slightly but don’t hug them. Place a pillow under your head so it’s level with your spine. Back sleepers should ditch the thick pillow and opt for a small one under the neck.

7. Exercise and Tone Your Abs

Too many pounds around your belly puts added stress on your back. You need strong muscles to support your spine. A well-designed workout plan will keep your body and spine in tip-top shape. And that’s important. Try non-impact exercises like tai chi.

POSTURE EXERCISES

•        Child’s pose

This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck

To do this:

1. Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
2. Fold forward at your hips and walk your hands out in front of
3. Sink your hips back down toward your If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
4. Gently place your forehead on the floor or turn your head to one
5. Keep your arms extended or rest them along your
6. Breathe deeply into the back of your rib cage and
7. Relax in this pose for up to 5 minutes while continuing to breathe

•        Forward fold

This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening.

To do this:

1. Stand with your big toes touching and your heels slightly
2. Bring your hands to your hips and fold forward at your
3. Release your hands toward the floor or place them on a Don’t worry if your hands don’t touch the ground — just go as far as you can.
4. Bend your knees slightly, soften your hips joints, and allow your spine to
5. Tuck your chin into your chest and allow your head to fall heavy to the
6. Remain in this pose for up to 1

•        Cat cow

Practicing cat cow stretches and massages your spine. It also helps to relieve tension in your torso, shoulders, and neck while promoting blood circulation.

To do this:

1. Come onto your hands and knees with your weight balanced evenly between all four
2. Inhale to look up, dropping your abdomen down toward the ground as you extend your
3. Exhale and arch your spine toward the ceiling and tuck your chin into your
4. Continue this movement for at least 1

•        Standing cat cow

Doing the cat cow stretch while standing helps to loosen up tightness in your back, hips, and glutes.

To do this:

1. Stand with your feet about hip-width apart with a slight bend in your
2. Extend your hands in front of you or place them on your
3. Lengthen your neck, bring your chin toward your chest, and round your
4. Then look up, lift your chest, and move your spine in the opposite
5. Hold each position for 5 breaths at a
6. Continue this movement for a few

•        Chest opener

This exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward. Strengthening your chest also helps you stand up straighter.

To do this:

1. Stand with your feet about hip-width
2. Bring your arms behind you and interlace your fingers with your palms pressing Grasp a towel if your hands don’t reach each other.
3. Keep your head, neck, and spine in one line as you gaze straight
4. Inhale as you lift your chest toward the ceiling and bring your hands toward the
5. Breathe deeply as you hold this pose for 5
6. Release and relax for a few
7. Repeat at least 10

Ready to see how this all fits into an exercise plan? Check out our guide for better posture in 30 days.

•        High plank

The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture.

To do this:

1. Come onto all fours and straighten your legs, lift your heels, and raise your
2. Straighten your back and engage your abdominal, arm, and leg
3. Lengthen the back of your neck, soften your throat, and look down at the
4. Make sure to keep your chest open and your shoulders
5. Hold this position for up to 1 minute at a

•        Side plank

You can use a side plank to maintain the neutral alignment of your spine and legs. This energizing pose works the muscles in your sides and glutes. Strengthening and aligning these muscles helps to support your back and improve posture.

To do this:

1. From a high plank position, bring your left hand slightly in to
2. Shift your weight onto your left hand, stack your ankles, and lift your
3. Place your right hand on your hip or extend it up toward the
4. You can drop your left knee down to the floor for extra
5. Engage your abdominals, side body, and glutes as you maintain this
6. Align your body in a straight line from the crown of your head to your
7. Look straight ahead of you or up toward your
8. Hold this pose for up to 30
9. Repeat on the opposite

•        Downward-facing dog

This is a forward bend that can be used as a resting pose to balance out your body. The downward-facing dog pose helps to relieve back pain, while also strengthening and aligning your back muscles. Practicing it regularly helps to improve posture.

To do this:

1. Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
2. Lift your knees and hips to bring your sitting bones up toward the
3. Bend your knees slightly and lengthen your

4. Keep your ears in line with your upper arms or tuck your chin all the way into your
5. Press firmly into your hands and keep your heels slightly
6. Remain in this pose for up to 1

•        Pigeon pose

This is a hip opener that also loosens up your spine, hamstrings, and glutes. The pigeon pose can also help to stretch your sciatic nerve and quadriceps. Opening and stretching these places in your body makes it easier to correct imbalances in your posture.

To do this:

1. Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders.
2. Bend your right knee and place it behind your right wrist with your right foot angled out to the left.
3. Rest the outside of your right shin on the
4. Slide your left leg back, straighten your knee, and rest your thigh on the
5. Make sure your left leg extends straight back (and not to the side).
6. Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you.
7. Hold this position for up to 1
8. Slowly release the position by walking your hands back toward your hips and lifting your
9. Repeat on the left

•        Thoracic spine rotation

This exercise relieves tightness and pain in your back while increasing stability and mobility. To do this:

1. Lie on your back as shown in picture above
2. Place your left hand as flat as possible on the opposite side, elbow extended
3. Keep your right as flat as possible on the ground
4. Exhale as you rotate your thoracic spine
5. Take one long inhale and exhale in this
6. Release back down to the original
7. Repeat this movement 5 to 10
8. Repeat on the opposite

PRO TIP FOR POSTURE: EVERYTIME YOU WORK THROUGH A DOOR PULL YOUR SHOULDERS BACKWARDS.