Good posture helps reduce unnecessary strain on your muscles, joints and ligaments. Whether you’re standing, sitting at a desk, driving or sleeping, maintaining good posture can improve comfort, reduce aches and pains, and help prevent future musculoskeletal problems.
This guide provides simple advice and exercises to help you improve your posture throughout the day.
Why is Good Posture Important?
Modern lifestyles often involve prolonged sitting, computer work and reduced physical activity.
Over time this can lead to:
- Neck pain
- Shoulder pain
- Upper and lower back pain
- Muscle stiffness
- Fatigue
- Reduced flexibility
Small improvements to your posture and regular movement can make a significant difference.
Standing Posture
Aim to stand in a relaxed, balanced position.
Good posture includes:
- Standing with your weight mainly through the balls of your feet.
- Keeping your feet approximately shoulder-width apart.
- Allowing your arms to hang naturally by your sides.
- Keeping your knees relaxed rather than locked.
- Gently tucking your chin in.
Postures to Avoid
Try to avoid positions that place unnecessary stress on your spine.
These include:
- Slouching with rounded shoulders.
- Excessive arching of the lower back.
- Carrying heavy bags on one side.
- Holding a phone between your shoulder and ear.
- Wearing high heels for prolonged periods.
- Allowing your shoulders to sit in front of your ears.
Your Posture at Work
Many people spend long periods sitting at a desk. Setting up your workstation correctly can help reduce strain on your neck, shoulders and back.
If possible, use an ergonomic office chair that provides good lumbar support.
Elbows
- Keep your elbows at approximately 90°.
- Adjust your chair height to achieve this.
- Keep your keyboard close to avoid reaching forwards.
Thighs
You should be able to slide your fingers comfortably underneath your thighs at the front of the chair.
If you cannot:
- Raise your feet using a footrest.
- Raise your desk if possible.
- Adjust your chair height.
Calves
Sit fully back in your chair.
There should be space to fit a clenched fist between the back of your calf and the front edge of the chair.
If not:
- Adjust the backrest.
- Add lumbar support.
- Consider using a chair with a shallower seat.
Lower Back
Support your lower back to reduce slouching.
Helpful options include:
- A lumbar support cushion.
- A rolled-up towel.
- A small pillow.
A simple reminder to sit upright is placing a tennis ball between your lower back and the chair—if it falls, you have likely slouched forward.
Monitor Position
Position your computer screen so that your eyes naturally look towards the centre of the monitor.
If required:
- Raise the screen using a monitor stand.
- Lower the monitor if it is too high.
- Use books or a riser if necessary.
Keep Moving at Work
Changing position regularly is just as important as maintaining good posture.
Aim to:
- Stand up regularly.
- Stretch throughout the day.
- Avoid sitting for prolonged periods.
- Move every 30–60 minutes where possible.
Key Posture Exercises
Perform these exercises gently throughout the day to improve flexibility and posture.
Exercise 1 – Neck Stretch
Sit upright.
Gently tilt your head towards one shoulder until you feel a stretch along the opposite side of your neck.
To increase the stretch:
- Hold onto the chair with one hand.
- Use your opposite hand to gently guide your head.
Hold: 30 seconds
Repeat: 5 times each side
Exercise 2 – Wall Slides
Stand with your back against a wall.
- Turn your palms forwards.
- Keep your shoulders and arms against the wall.
- Slowly slide your hands upwards before returning to the starting position.
Repeat: 5–10 repetitions
Exercise 3 – Seated Cat Stretch
Sit upright.
- Sit tall by lengthening your spine.
- Slowly round your back into a “C” shape.
- Return to an upright posture.
Move slowly between both positions.
Hold: 10–20 seconds
Repeat: As comfortable
Driving Posture
When driving:
- Sit fully back in the seat.
- Position the seat close enough to avoid reaching for the pedals or steering wheel.
- Ensure the headrest supports the middle of your head.
- Keep your back supported throughout the journey.
Take regular breaks on longer journeys.
Safe Lifting Techniques
Keeping objects close to your body helps reduce strain on your back.
When lifting:
- Keep the load close to your chest.
- Avoid twisting while lifting.
- Share heavy loads where possible.
Golfer’s Lift
This technique is useful for picking up light objects from the floor.
- Keep one leg on the floor.
- Allow the opposite leg to lift behind you as a counterbalance.
- Bend forwards from the hips while keeping your back straight.
- Use one hand for support if needed.
Half-Kneel Lift
Useful for lifting awkward objects.
- Kneel behind the object.
- Lift it onto your bent knee first.
- Use your legs to help return to standing while keeping your back straight.
Sleeping Posture
Your sleeping position can influence spinal comfort.
Helpful tips include:
- Choose a supportive mattress that feels comfortable.
- Sleep on your back or side where possible.
- Avoid sleeping on your stomach if it causes discomfort.
- Use a pillow that keeps your head aligned with your spine.
- Place a pillow between your knees when lying on your side.
- Place a pillow beneath your knees when lying on your back if this feels more comfortable.
- A small rolled towel beneath the neck may provide additional support.
When Should You Seek Further Advice?
Arrange an assessment with a healthcare professional if:
- Pain persists despite improving your posture.
- Symptoms continue to worsen.
- Pain travels into your arms or legs.
- You experience numbness or weakness.
- Your symptoms affect your daily activities or work.
Key Points
- Good posture helps reduce strain on your muscles and joints.
- Avoid prolonged sitting by changing position regularly.
- Ensure your workstation is set up correctly.
- Regular stretching and strengthening exercises can improve posture.
- Safe lifting and sleeping positions help protect your spine during everyday activities.
