How to Improve Your Posture

Do you find yourself slouching a lot? Do your shoulders seem to be slumped forward? It could be that you’re not taking the time to focus on good posture. When people have bad posture, it can lead to many problems in their neck and back. That’s why it’s important to learn how to improve your posture.

Seven Tips for Better Posture

  1.   Fix Your Desk

Sit up straight at your desk, not by leaning forward. If you have a laptop, use it so that you can type while using the screen in front of you at eye level. Use an external keyboard and mouse if needed. You could also buy a lap tray that can help you adjust to a comfortable sitting position while you work on your laptop. This way, you’ll notice right away when your posture starts to slump.

  1.   Stand Tall

Standing with good posture is just as important as sitting with good posture. When standing, keep your back straight and pull your shoulders back slightly to open up the chest area. Maintain this position by keeping good balance throughout your feet—try not to lean forward or backward too much or let one leg fall behind the other too far when wearing heels! It might feel uncomfortable at first to stand with good posture, but after a while, it will feel normal.

  1.   Improve Your Sleeping Position

Sleeping can be a big cause of bad posture, especially if you tend to sleep on your stomach or side with a curved spine and a bent neck. Sleeping on your back is the best position for those who want to improve their posture, but you can also improve your posture by lying on your back with a couple of flat pillows underneath your knees and ankles.

  1.   Adjust Your Office Chair Properly

You want to make sure that the backrest of your office chair supports you all the way from the lower part of your spine near the pelvis up to around mid-back. Some office chairs come with a seat pan slider, which can let you adjust the seat pan up or down according to your height.

  1.   Stretch Often at Work

Stretch several times a day when you’re at work—after standing for a long time and before sitting back down in your chair. Try to stand up and stretch at least once an hour. Sitting all day can be bad for you, so make sure to get up and stretch every hour or two!

  1.   Take a Break from Sitting too Much

Remember that it’s important to sit up straight and avoid slouching as often as possible. But sometimes, your body just needs a break—that’s why it’s a good idea to get up and move around for a few minutes every 30 minutes or so.

  1.   Lose Weight if Needed

Lastly, consider losing weight if you’re overweight. Extra weight adds extra pressure on your back muscles, which can make your bad posture worse over time! If you feel like you’ve tried everything but still suffer from miserable posture, get in touch with a doctor or chiropractor.


The science of posture is not new, but it seems to be gaining more attention in recent years. As we become increasingly aware of how our bodies affect the way we feel and perform mentally, many people are adopting better habits that can improve their health by simply changing up their stance or position.

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