How to Maintain Proper Posture

Proper posture involves training yourself to hold your body in sitting and standing positions that place the least amount of strain on the back and muscles. By doing so, your bones and joints are properly aligned and you are better able to use muscles effectively. Since fewer muscles are needed to maintain ideal positions, proper posture is more restful for the body.

Many joint and back problems are caused by improper posture. Conversely, if you practice proper alignment of your body, you can enjoy many benefits. Some of these include:

• Balanced muscle development
• Strength
• Ease of movement
• Proper functioning of internal organs

Good posture also results in better breathing and circulation. People who stand properly are often perceived as confident.

Here are some tips for correct posture:

1. Standing

• Stand straight and tall with shoulders aligned under your ears (not slumped)
• Tilt pelvis up (tuck your stomach in) and keep feet shoulder width apart
• Allow arms to hang naturally at your sides
• When standing for long periods of time, shift weight from the balls of your feet to heels occasionally

2. Sitting

• Keep feet on floor or footrest
• Avoid crossing legs or tucking them beneath your chair. Instead, position legs with ankles aligned below your knees
• Allow a small gap between the backs of knees and the edge of the seat
• Relax shoulders and forearms, keeping the latter parallel to the floor

3. Sleeping

• Select a comfortable mattress (firm or soft) to reduce back pain
• Avoid sleeping on your stomach to prevent pressure on internal organs
• Side sleepers may benefit from tucking a pillow between their legs; back sleepers can keep the spine flat against the mattress with a pillow
• under their knees

Ideally, correct posture should be learned at an early age when joints and bones are still growing. However, it is never too late to start practicing proper posture. It’s also helpful to utilize deep breathing, which helps keep muscles relaxed and promotes good blood circulation.

There are some instances where proper posture may require orthopedic assistance. Braces, orthotics, and other corrective equipment may be recommended by physicians and physiotherapists, along with other therapies.

PARC of Ontario understands the importance of proper posture. With our team of professional therapists, we provide techniques with a personalized care plan to correct certain spinal positions. Please check our list of centres and call to schedule an appointment today. We’re ready to help.