Good posture keeps the spine strong and stable while supporting its natural curves. By paying attention to how you sit and stand, you can make simple adjustments to improve your posture.

Align your workspace.

Working at a desk can cause slouching and put stress on the spine. All of the components of your workstation should be properly aligned to reduce strain on your neck, shoulders, and back. The height of your desk, monitor, and chair, how you sit, and how you organize the items you use can often improve your posture while you work.

Don't hunch.

Scrolling the screen of your smartphone or leaning over a plate to eat can cause you to hunch forward and put stress on your back and shoulders. To correct this position, sit up straight and pull your shoulders back. When seated, choose a chair that supports the natural curve of the lower back or place a rolled towel behind the small of your back to create support. When you resist the urge to hunch forward, you improve posture by moving your spine back to its natural position.

Strengthen your core.

The spine is supported by your core muscles, which makes it important to keep your abdominals and lower back strong. Weak muscles can throw your spine out of alignment and result in poor posture. Regularly incorporate ab and lower back exercises into your routine to build strength in your core and make maintaining good posture easier.

Stay flexible.

Bending and reaching require that your spine be flexible. When it’s not, you risk muscle strain and back pain. Include flexibility training in your exercise routine. This can be as simple as stretching your lower back after strengthening the core. Devote more time to spine flexibility, and consider a yoga class.

Sources

• Mayo Clinic - Prevent Back Pain with Good Posture

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.