What Is Good Posture and How to Achieve It

February 13, 2025

We've all been told the importance of standing up straight and not slouching, but what is good posture and how can we get it? The key for how to have good posture is to be aware of your body and its position while doing daily activities such as walking or sitting. Having good posture means that your body weight is evenly distributed to align with the natural curve of your spine.

What is Good Posture?

Having a good posture can help you avoid injuries, pain, and other health issues attributed to poor posture. There are two different types of posture: dynamic and static posture.

Dynamic posture: This is how you hold yourself when you are active (such as running, walking, sitting, eating, etc.).
Static posture: Static posture is how you hold your body when you are not moving (such as sleeping, standing, or sitting).

Paying attention to the position of your spine is a main factor in how to have good posture. There are three natural curves of your spine that are located at the lower back, mid-back, and neck. Proper posture should align with the curves without overexerting them. Make sure to keep your head above your shoulders, while the tops of your shoulders should be straight and over the hip.

How Can Posture Affect My Health?

It may be hard to believe, but not having a good posture can affect your health. Having poor posture can cause both short-term and long-term conditions if not corrected. On the other hand, having good posture can bring on a slew of benefits.

Benefits of Having Good Posture

Having good posture doesn't just affect your appearance; it can also affect your health. If you work out often, then good posture can help you improve your balance, and form and can prevent sports related injuries. Even if you're not physically active, learning how to have good posture can enhance your mood and energy, and provide confidence.

What are the Effects of Poor Posture?

Practicing poor posture such as looking down at your phone, slouching in your seat, or standing with your shoulders slumped, can cause long term effects if not corrected. Some side effects of poor posture include neck pain, back problems, and difficulty breathing. The good news is that fixing your posture is relatively easy, especially if you pay attention to your spine when doing daily activities.

Some effects of poor posture can include:

Heartburn
Back pain
Headaches
Poor circulation

What Causes Bad Posture?

Knowing how to have good posture can help you correct your form, but it is also important to know what causes bad posture in order to fix it. Some reasons for poor posture may be out of your control, but others are preventable. Taking the steps to correct your posture can help circumvent the effects that having an incorrect form can bring.

Some causes of bad posture include:

Weak muscles
Genetic conditions
Injuries
Fatigue
Looking incorrectly at your computer screen/phone
Carrying heavy bags
Excess body weight

How to Have Good Posture

It's easy to slump in your seat, especially if you sit at your desk all day. If you work from home, try replacing your current desk chair with an ergonomic one that provides lumbar support, such as the gravity recliner. If switching out your chair isn't an option for you, then you can improvise lumbar support by using a rolled-up blanket, towel, or pillow and place it at the base of your spine.

1. Using Zero Gravity Recliners as a Posture-Improving Tool

Zero gravity reclining chairs are a helpful tool when learning how to improve posture. As mentioned above, zero gravity recliners offer lumbar support, which reduces the pressure on your back and prevents you from overworking your muscles. Some zero gravity recliners come with heating and massage features, which can help relieve aches and pains in your lower back.

2. Avoid "Tech Neck"

Tech neck is caused by poor posture and adds pressure to your neck when using electronic devices such as your phone or your computer. Avoid tech neck and the physical stress that comes with it by making simple changes. Keep your phone at eye level to prevent you from tilting your head down. Similarly, adjust your computer monitor screen at work so that you don't have to twist your body or neck to see.

3. Move Your Body

If you have a job where you are mostly sitting, then try fitting in frequent small breaks where you walk, stretch, or stand every half hour or hour. It's easy to slouch in your chair if you have been sitting there for hours, so taking a quick break can reset your body. You don't need to take a long walk - a quick trip to the restroom, water cooler, or a co-worker's desk is enough to break you out of your rut.

4. Sit Correctly

Correcting your form is one of the easiest ways to fix posture while sitting. To sit correctly, plant both feet firmly on the ground with your knees above or at hip level. Keep your back straight against the chair with your shoulders relaxed, and resist the urge to cross your legs.

5. Invest in Your Body

Practicing good form technique is a smart idea when learning how to improve posture as you age. Our muscles and joints get weaker as we age which can impact our posture and cause us to develop poor habits. Age-related issues such as arthritis and osteoporosis can exacerbate the situation, so invest in yourself now so that you can be a healthier version of yourself in the future.

How to Practice Good Posture on a Daily Basis

It's simple to fix bad posture habits once you know how to have good posture. Having good posture takes patience, willpower, and self-awareness coupled with the above tips on how to correct your form. If you find yourself slouching or slumping, be sure to correct your posture as soon as possible and take breaks often if you sit a lot.

Like any habit, improving your posture may take time, but it’s worth it for your long-term health.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.