Whether your job entails sitting at
a computer all day
or constantly being
on your feet, it's important to have good posture.
“Having proper posture can prevent common neck, shoulder and back problems,” says Dr. Hosun Hwang, a spine specialist at Houston Methodist. “It can also improve your mood and energy throughout the day.”
But...bad posture is a habit that’s easy to fall into and hard to fix.
Need some help?
Here’s your guide to knowing:
What good posture actually looks like
Whether you’re making common posture mistakes
The exercises that can help you set and maintain a pain-free posture
Posture 101:
What’s considered good posture?
Setting and maintaining good posture is important since incorrect posture puts stress on the spine over time and can lead to neck, shoulder and back pain. It can also result in injury.
QUIZ: Are you making these common posture mistakes?
Yes
No
1. Is your computer at eye level?
GOOD JOB!
Looking up or down too much throughout the day can bring your neck and spine out of alignment.
Looking up or down too much throughout the day can bring your neck and spine out of alignment.
Resting your feet on the ground helps support
the natural curve of your spine while sitting.
Yes
No
2. Are your feet firmly planted on the ground?
Tip: If a chair is too tall and you cannot plant your feet on the ground, use a step stool.
NICE WORK!
Resting your feet on the ground helps support
the natural curve of your spine while sitting.
Tip: If a chair is too tall and you cannot plant your feet on the ground, use a step stool.
GREAT!
Avoid slouching by choosing
a chair with back support.
Yes
No
3. Do you slouch in your chair or on your desk?
Avoid slouching by choosing
a chair with back support.
This places stress on your neck. Use a headset or speaker phone for longer calls.
Yes
No
4. Do you hold a phone between your ear
and shoulder for long periods of time?
YOU'RE SMART!
This places stress on your neck. Use a headset or speaker phone for longer calls.
Your weight should be balanced evenly over your spine for your muscles to do their best work.
EXCELLENT!
Your weight should be balanced evenly over your spine for your muscles to do their best work.
Yes
No
5. Do you lean on one leg?
Your legs should be straight, but
your knees should be relaxed.
THAT'S GOOD!
Your legs should be straight, but
your knees should be relaxed.
Yes
No
6. Do you lock your knees?
Your weight should be balanced evenly over your spine for your muscles to do their best work.
EXCELLENT!
Your weight should be balanced evenly over your spine for your muscles to do their best work.
Yes
No
7. Do you hunch your shoulders?
Yes
No
8. Is your back flat?
THAT'S GOOD!
Your back is naturally curved. A flat back
is a sign that your pelvis is tucked and
pulling your back out of alignment.
Your back is naturally curved. A flat back
is a sign that your pelvis is tucked and
pulling your back out of alignment.
This takes your spine out of alignment. Instead, bend at your knees and lift with your legs.
KEEP IT UP!
This takes your spine out of alignment. Instead, bend at your knees and lift with your legs.
Yes
No
9. Are you lifting with your back?
A tight core helps control your leg muscles as you lift.
AMAZING!
A tight core helps control your
leg muscles as you lift.
Yes
No
10. Are you using your core muscles?
How to fix your posture
For correct seated posture
Setup: Begin in a standing position with your feet firmly planted shoulder width apart.
Maintain: Make sure to keep your shoulders back
and relaxed.
Tip: Imagine a string attached to the top of your head. Straighten your back as if the string is being pulled directly up to the ceiling.
For correct standing posture
Setup: Begin sitting upright in a chair, with your feet resting flat on the floor.
Maintain: Avoid excess tension in your shoulders
and neck.
Tip: Imagine a string attached to the top of your head. Straighten your back as if the string is being pulled directly up to the ceiling.
Information provided by Victoria Payne, PA-C, Hosun Hwang, MD, and the spine physical therapists at Houston Methodist Willowbrook.
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BACK
BACK
BACK
Slump
Lift your chest upward
Gently squeeze your shoulder blades closer
together in your back
Slightly nod your chin upward
Correct posture maintains the natural curve of your back.
Straighten your back
1
Perform the following sequence:
2
3
4
4
3
2
1
Perform the following sequence:
Sit up
Move your shoulder backward, then downward
Hold your neck up straight, ear over shoulders
5
Allow your chin to drop to a gentle nod
1.
2.
3.
A healthy back has three natural curves:
1. A slight forward curve
in the neck
2. A slight backward curve
in the upper back
3. A slight forward curve
in the lower back
While sitting at a desk
While sitting at a desk
While sitting at a desk
While sitting at a desk
While standing or walking
While standing or walking
While standing or walking
While standing or walking
BACK
While lifting objects
While lifting objects
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BACK
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