Posture: 5 tips for standing, sitting, sleeping (2024)

FAQs

What are the five steps to perfect posture? ›

The key to good posture is the position of your spine. Your spine has three natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.

Even if your posture has been a problem for years, it's possible to make improvements. Rounded shoulders and a hunched stance may seem like they're set in stone by the time we reach a certain age, and you may feel you've missed the boat for better posture. But there's a good chance you can still stand up taller.

As you sleep, your feet and ankles relax and begin to rest in a plantarflexed position—or in other words, with your toes pointed downward. In this position, all the tension on the plantar fascia is released, allowing it to contract and shorten overnight.

Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight. A rolled towel or small pillow under your waist may also help support your spine. Insert pillows into gaps between your body and the mattress.

Use pillows to prop yourself up - a couple of pillows behind your back will help you sit up straighter. Sit on the edge of the bed - this will help you keep your back straight and avoid slouching. Use a bolster - this kind of pillow is a long, firm pillow that you can place behind your back for extra support.

Bad posture has become a common habit. However, like all habits, it can be broken. It's never too late to develop better posture habits.

How to permanently fix posture at home? ›

In addition to strengthening exercises, it's also important to stretch and mobilize the muscles that tend to get tight and contribute to poor posture. Some effective stretches include chest stretches, neck stretches, and hip stretches. Chest stretches: Doorway stretch, Chest expansion, and Wall angels.

Balance-specific exercises are key to helping seniors improve posture. These exercises build strength where it is most needed. Stretching is an important component, as stretches loosen tight muscles. Increasing core strength and flexibility can noticeably improve body position in a few weeks.

Side sleeping helps prevent the airway from collapsing and can reduce snoring. "And so, all in all, sleeping on the side — perhaps with their head slightly elevated as long as that's comfortable — is a good way to sleep," says Dr. Krahn.

Your pillow should support the natural curve of your neck, but it shouldn't be placed so high that it causes muscle strain in your neck, back, and shoulders. You'll also want to avoid placing your pillow too low. You don't want it underneath your shoulders because this can also lead to pain.

Put a pillow under your feet to restore natural curves and relieve stress on your spine.

Don't Slump at Your Desk

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.