From exercises to improve posture to the best sleeping positions, we cover it all in this guide to good posture
Posture - it’s not always top of the list when it comes to looking after your wellness, but taking steps to improve your posture can be beneficial in lots of ways.
From helping keep pain at bay to improving your self-esteem, taking time to stand up and pay attention your posture can really pay off.
What is posture?
Posture is the way we hold ourselves naturally without thinking about it, when we’re sitting or standing.
Good posture when you’re sitting means your feet are both flat on the floor, your hips are weighted evenly and your back is as straight as it can naturally be (most of us have the odd natural curve here and there). Your shoulders should be back and relaxed, and your ears should feel like they line up with your collarbones.
If, like most of us, you find yourself wearing your shoulders as earrings every now and again, it’s a good time to have a little posture reset and realign.
The same rules apply when you’re standing, except your knees should have a slight bend.
Think your posture could do with a little work? There are exercises you can do to help improve your posture, which we’ll go into later.
Why is good posture important?
You might be thinking, what’s all the posture fuss about? Does it really matter if your back’s straight and your shoulders are back?
The truth is, your posture can affect lots of things, so it’s worth taking some time to make sure you’re standing and sitting in the most beneficial way.
For instance, if you’re prone to slouching when you’re sitting or standing, this can add extra stress to your lower back, which can result in pain or discomfort.
Watch our video with Boots pharmacist Ifeefa for tips and advice on how to cope with back pain.
Sitting in a slouched position for extended periods of time, such as hunching over a laptop, can also prevent you from being able to breathe deeply. It may not sound like much, but over time this can lead to health problems such as heart palpitations and a suppressed immune system, due to lack of sufficient oxygen.
Poor posture can also cause tension in the neck muscles, which may contribute to tension headaches.
What causes poor posture?
Posture problems can be a result of existing conditions such as genetic conditions that weaken the spine.
Poor posture can also be caused by things like neck or back issues, as well as sitting or standing incorrectly for extended periods of time.
If you spend a lot of time on your phone or laptop (or both), this can also encourage poor posture due to spending long periods in a hunched over position.
How to improve posture
The good news is, there are things you can do to help improve your posture.
Exercise is great for your overall health, but regular low-impact exercise can also help keep your body supple and strong.
Pilates and yoga, which focus on strength and flexibility, can also be good for your posture.
If you have any medical conditions and haven’t exercised for a while, seek advice from your GP to find out what types of exercise are suitable for you.
We also have products that can help, like posture supports. The Neo G Posture Support can help if you’ve got slumped or rounded shoulders, or just want to take steps to improve your posture.
How to improve posture at home
There are lots of things you can do to help improve your posture as you go about your day-to-day life.
For example, try not to spend too long on low seats or very soft chairs, as these don’t always encourage the best sitting positions for posture.
When you’re sleeping, you might find it useful to use a firm support pillow, to help provide support and prevent neck discomfort. Everyone has their own preferred sleeping position (find out what yours says about you in our article on sleeping positions), but if you can, you should aim to lie on your side with a slight bend in your knees. A supportive mattress that’s not too soft is a good idea too.
If you tend to carry heavy things like shopping or bags of books, for example, try to distribute the weight evenly on either side of your body. A backpack worn across both shoulders is a super easy way to do this as it divides weight evenly across your shoulders.
If you spend time looking after young children or caring for someone who needs lifting or pushing, make sure you’re doing these things in a way that’s not detrimental to your posture. For example, bending and lifting from the knees, keeping a straight back, and keeping weight close to your body.
If you’re a carer, your local council may be able to provide guidance, advice and possibly even training sessions on moving and handling correctly.
How to improve posture at work
If your job or lifestyle means you’re sitting for extended periods, taking regular breaks to walk around and move your body can help prevent or improve posture problems.
If you spend a lot of time sitting at a desk, pay attention to your positioning. Try to make sure your shoulders are relaxed and back, and your knees are level with your hips. The top of your monitor or laptop screen should ideally be positioned at eye level, so you don’t need to look up or down.
You may find it useful to set reminders during the day to do a posture check-in and realign your body position if you find yourself slouching.
Equally, if your job requires lots of bending or heavy lifting, make sure you’re clued up on the best lifting techniques, or ask your employer for training if you aren’t sure.
How to improve posture while driving
Whether you spend a lot of time in your car or enjoy the odd short journey, it’s always a good idea to make sure you’re sitting in the right position, to help keep you safe and comfortable.
Your seat should be upright in order to support your back and shoulders while you sit back in your seat, and your steering wheel should be level with your chest. Your arms should have a slight bend when you’re holding the wheel.
Now you can sit up straight and stand tall, knowing you’re taking control of improving your posture!
