Good Posture for Spine Health

Good Posture Improves Spine Health, Prevents Backache

People who make a habit of using correct posture are less likely to experience related back and neck pain. While it may take some practice and mindfulness, using the correct posture will provide the appropriate back support. This is especially important if you spend time sitting in an office chair or standing throughout the day.

Good posture involves training your body to stand, walk, sit and lie to place the least strain on muscles and ligaments while you are moving or performing weight-bearing activities.

Good posture helps you in the following ways:

  • Keeps bones and joints in the correct position (alignment) so that muscles are being used properly.
  • Helps cut down on the wear and tear of joint surfaces (such as the knee) to help prevent the onset of arthritis.
  • Decreases strain on the ligaments of the spine.
  • Prevents the spine from becoming fixed in abnormal positions.
  • Prevents fatigue because muscles are being used more efficiently, which allows the body to use less energy.
  • Prevents backache and muscular pain.

For good posture, it’s important to balance by standing up straight and centering your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains. Working on balance can even strengthen your abilities in tennis, golf, running, dancing, skiing — and just about any other sport or activity.

You can improve your posture with a few simple exercises.

Balance-specific workouts address posture and balance problems with exercises that build strength where it counts and stretches that loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can also help you get the most from your regular workout. And increasing your core strength and flexibility can help you improve your posture noticeably in just a few weeks.

Good posture means:

  • chin parallel to the floor
  • shoulders even (roll your shoulders up, back, and down to help achieve this)
  • neutral spine (no flexing or arching to overemphasize the curve in your lower back)
  • arms at your sides with elbows straight and even
  • abdominal muscles braced
  • hips even
  • knees even and pointing straight ahead
  • body weight distributed evenly on both feet.

When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead.


Florida Orthopaedic Associates is dedicated to keeping you active and pain-free – getting you back to what matters most. If you are dealing with an old or current injury and it is not responding to home treatments, make an appointment today.


Source: Harvard Health Publishing