Good posture is the body’s alignment against gravity, distributing force so no single structure is overstressed. This alignment minimizes strain on the muscles and ligaments supporting the body. The ideal posture varies depending on whether you are standing, sitting, or engaging in other activities.
Identifying Good Posture While Standing
Proper standing posture aligns the body to minimize strain. A good indicator of alignment is when your ears are positioned directly over your shoulders. This prevents the head from jutting forward, which can strain neck muscles. The shoulders should be relaxed and drawn back slightly, not rounded or hunched.
The spine should maintain its three natural curves: an inward curve at the neck, an outward curve in the middle back, and another inward curve at the lower back. This “S” shape helps absorb shock and distribute weight. The hips should be aligned directly over the knees, and the knees over the ankles. Your body weight should be distributed evenly across both feet.
You can check your standing posture with the “wall test.” Stand with the back of your head, shoulder blades, and buttocks touching a wall, with your heels two to four inches away. You should be able to slide your hand behind the curve in your lower back, but without too much space. If your head doesn’t reach the wall without tilting back, it suggests a forward head position.
Identifying Good Posture While Sitting
Many people spend a significant portion of their day sitting, making proper seated posture important for preventing discomfort. When sitting at a desk, your feet should be flat on the floor or on a footrest. Your knees should be at a 90-degree angle, level with or slightly below your hips. This position helps to maintain the natural curve of your lower back and reduces stress on the lumbar spine.
Your back should be supported by the chair, particularly the lower portion, to maintain the natural inward curve. Avoid slouching or rounding your shoulders forward. Shoulders should remain relaxed, and your forearms should be parallel to the ground when typing or writing.
To prevent neck strain, the top of your computer screen should be at or slightly below eye level. This encourages you to keep your head in a neutral position, rather than tilting it down or craning it forward. Regularly checking these alignment points can help break poor postural habits.
Assessing Posture in Common Activities
Lifting an Object
The proper technique for lifting involves keeping your back straight and bending at your knees and hips, not at your waist. This engages the strong muscles of your legs and core, rather than placing the entire load on your lower back.
When you lift, hold the object as close to your body as possible. This reduces the leverage and the force your back muscles must generate. Stand up by straightening your legs, maintaining the natural curves of your spine. Avoid twisting your body while lifting or carrying a heavy object.
Using a Smartphone
The forward head posture from looking at a smartphone, or “tech neck,” places significant strain on the cervical spine. For every inch your head moves forward from a neutral position, the load on your neck muscles increases substantially. This can lead to neck pain, stiffness, and headaches.
To maintain good posture while using a mobile device, bring the phone up toward your eye level. This keeps your head aligned over your shoulders and your spine in a neutral position. Taking frequent breaks to stretch your neck and shoulders also helps counteract the effects of looking down at a screen.
Sleeping
Your sleeping position can affect the alignment of your spine and lead to pain or stiffness in the morning. Sleeping on your stomach is generally considered the most stressful position for your back and neck. It forces your lumbar spine to arch and requires you to turn your head to one side for an extended period, which can strain the cervical spine.
Sleeping on your side or back is often recommended for better spinal alignment. When sleeping on your side, a pillow between your knees can help keep your hips, pelvis, and spine aligned. For back sleepers, a small pillow under the knees can help maintain the natural curve of the lower back. The goal is to choose a position that supports the natural curves of your spine.