Most of us have been told to sit up straight at some point. It is good advice, but good posture is less about stiffness than many people think. Australian health sources describe it as relaxed and balanced. Small daily habits make the biggest difference.
This guide explains what good posture looks like and why it matters. It covers sitting at a desk, standing, lifting and using your phone. It also looks at the exercise and stretching that help your body hold itself well.
What good posture actually means
Healthdirect says good posture keeps your body aligned and your weight evenly balanced. It also keeps the natural curves of your spine, sometimes called a neutral spine. The Better Health Channel notes that good posture should feel effortless. It does not mean forcing your shoulders back or pushing out your chest.
When standing, Healthdirect suggests a relaxed rather than stiff stance. Your ears, shoulders and hips should sit in line, with your shoulders relaxed. Keep your weight balanced on both feet and your knees straight but not locked. The Better Health Channel also advises against standing on one foot for long periods.
Why posture matters
According to the Better Health Channel page on posture, poor posture can lead to back pain, rounded shoulders and joint degeneration. Signs can include a head that leans forward, body aches, muscle fatigue and headaches. Healthdirect adds that poor posture may contribute to balance and movement problems. It can also make other health problems worse.
Part of the reason is how muscles work. The Better Health Channel explains that poor posture relies on fast twitch muscle fibres to hold you in place. That is why it leads to muscle fatigue. Over time, weak and unused deeper muscles can tighten and shorten.
The good news is that posture is shaped by habits. The Better Health Channel names slouching and inactivity as common causes. Both are things you can change. You do not need special equipment to start.
Sitting well at your desk
If you work at a desk, your chair and setup matter. Healthdirect suggests setting up your workstation so you can work in a neutral posture most of the time. Keep your back supported against the chair and your feet flat on the floor. A cushion or lumbar roll can support your lower back.
The Better Health Channel recommends avoiding soft, squashy chairs. An ergonomic chair is a better choice for office work or any long period of sitting. If you cross your legs, cross them at the ankle rather than the knee. Lumbar rolls can also help when you are driving.
The Better Health Channel also describes a simple “curve reversal” rule. If you have been leaning over your desk, stretch back the other way. Turning your head from side to side every so often stretches your neck. These are quick moves you can do without leaving your chair.
Moving more during the day
No posture is good if you hold it for hours. Healthdirect recommends against standing or sitting for long periods. It suggests changing between sitting and standing about every 30 minutes. Try standing while you read or take phone calls.
Regular breaks to stretch are also recommended. Healthdirect advises avoiding repetitive reaching, twisting and bending where you can. A short walk to refill your water bottle is an easy excuse to get up. The Better Health Channel suggests tuning in to your body and changing position when you feel tension or fatigue.
A proper lunch break helps too. Eating away from your desk gets you up and moving for a while. If you need ideas for a packed lunch, some egg dishes your family will love can be made ahead for the next day. If you are taking the paleo plunge, plan your lunches ahead so you are not tempted to eat at the keyboard.
Phones and other devices
Long phone calls can be hard on your neck. Healthdirect warns that holding a phone against your shoulder for long periods can cause strain. Using a headset is a simple fix. It is worth considering if you spend a lot of time on calls.
Lifting and carrying
How you lift matters as much as how you sit. Healthdirect says to use your hips, knees and thighs rather than your back when lifting or putting down heavy objects. The Better Health Channel adds that you should keep your back straight and let your thigh muscles do the work. Your employer can also provide training on safe lifting and carrying.
Other everyday choices play a part. Healthdirect recommends a mattress that supports your body well. It also suggests wearing flat, well fitting shoes. These may seem minor, but you rely on them every day.
Exercise and stretching for better posture
Strong muscles make good posture easier to hold. The Healthdirect guide to improving your posture notes that weak back and abdominal muscles can make it harder to maintain. It suggests regular exercise, even 30 minutes of low impact exercise each day. If you need fresh ideas, these ways to work up a sweat are a good place to start.
The Better Health Channel recommends stretching exercises two or three times a week to improve flexibility. For your abdominal muscles, it suggests crunches that curl your ribcage and pelvis together. It prefers these over sit ups done with a straight back. Regular exercise also improves muscle strength and tone.
Some people find it easier to stay motivated with others. Joining a group fitness class can add structure to your week. Look for classes that include strength and stretching work. Let the instructor know if you have an injury or a sore back.
When to get advice
If posture problems or pain are affecting your day, it is worth getting help. Healthdirect says a physiotherapist can give personalised advice to improve your posture. The Better Health Channel also lists osteopaths, chiropractors and Alexander technique teachers. Your doctor is a good first stop if you are unsure where to begin.
Frequently asked questions
What does good posture look like when standing?
Your ears, shoulders and hips should be in line, with your shoulders relaxed. Keep your weight even on both feet and your knees straight but not locked. The aim is a relaxed stance rather than a stiff one.
How often should I get up from my desk?
Healthdirect suggests changing between sitting and standing about every 30 minutes. Taking regular breaks to stretch also helps. Standing for phone calls is an easy way to build this in.
Can exercise improve my posture?
Weak back and abdominal muscles can make good posture harder to hold. Regular exercise improves muscle strength and tone. Stretching two or three times a week can also improve flexibility.
Who can help with posture problems?
A physiotherapist can give personalised posture advice. Osteopaths, chiropractors and Alexander technique teachers may also help. Your doctor can point you to the right service.
This article is general information only and is not medical advice. Speak with your doctor or a qualified health professional, such as a physiotherapist, if you have ongoing pain or concerns about your posture.
