Adopting good posture on a daily basis is essential for the health of your spine, to prevent muscle pain and improve your well-being. Your posture should not be neglected because it strongly impacts your comfort, your energy and even your self-confidence.
I - What is good posture?
Good posture involves aligning your spine and body whether you are sitting, standing or moving. Good posture helps reduce stress on your muscles, joints and ligaments, thus reducing the risk of injury or back problems.
To maintain good posture, you need to keep your shoulders relaxed and aligned with your hips and distribute your weight evenly while standing.
II - The benefits of good posture
Reduction of back pain
Adopting good posture in everyday life helps prevent muscle imbalances and overloads that are often the main cause of back pain. When you have good posture you reduce tension on the spine and back muscles.
Improved breathing
Good posture helps the lungs to fully expand by opening the rib cage. This helps improve breathing capacity and oxygenation of the body, therefore contributing to better physical performance and greater energy throughout the day.
Increased self-confidence
Having good posture by standing up straight with your shoulders back and your head held high can have a positive impact on self-confidence. Additionally, good posture is often seen as a sign of confidence in the workplace and in social interactions.
Injury Prevention
Adopting good posture helps distribute the load evenly across different parts of the body, reducing the risk of musculoskeletal injuries by protecting joints and muscles from trauma, whether from lifting heavy objects, sitting for long periods or performing repetitive movements.
III - Tips for adopting good posture on a daily basis
Keep your back straight
To maintain good posture, try to keep your back straight, with your ears, shoulders, and hips aligned. Be careful to avoid slouching or leaning forward, which can lead to back pain and tension.
Use an ergonomic chair
Using an ergonomic chair such as a ball seat provides optimal support for your lower back and promotes correct posture. For example, the Ballon ball is designed to encourage an active posture by engaging your stabilizing muscles. If you would like to learn more about the benefits of our Balloon ball, do not hesitate to consult our article: Swissball at the office, the benefits on your posture and productivity.
Keep your feet flat
To maintain good posture when sitting, make sure your feet are flat on the floor. This helps stabilize your body and maintain a balanced posture, reducing pressure on your legs and back.
Avoid leaning forward
When working at a desk or looking at a screen, avoid leaning forward. Position your devices at eye level to avoid curving your spine. An ergonomic workstation can help prevent neck and lower back pain.
Take regular breaks
If you work sitting for long periods of time, take breaks every hour to stand up, stretch, and walk around. This helps reduce muscle fatigue, improve blood circulation, and relieve built-up tension.
Use reminders
To prevent and correct your poor posture habits, you can use reminders, such as posture apps or alarms, to remind you to correct your posture throughout the day.
Adopt good posture when walking
To maintain correct posture when walking, keep your head up, shoulders back, and abs engaged. Proper walking reduces the risk of pain and injury, especially if you walk for long periods of time.
Strengthen your core muscles
Strong core muscles help support your posture better, so consider including core strengthening exercises, like planks and crunches, in your workout routine to improve your body alignment and reduce back pain.
Stretch regularly
Stretch regularly to loosen tight muscles and improve flexibility. Stretching helps maintain good posture and prevent pain. Check out our article: The 12 Best Office Stretches.
Be aware of your posture while sleeping
Adopt good posture even when sleeping. Sleep on a firm mattress and use pillows to support the natural curvature of your spine. For more advice on what position to adopt while sleeping, see our article Improve your sleep: sleeping position with back pain.
Finally, it is important to understand what good posture is and to apply the recommended advice in your daily posture, whether at work, sitting or standing in order to preserve your health from back problems.
FAQ: Good posture in everyday life
How do we know if our posture is good?
Good posture means that your ears, shoulders, hips, knees, and ankles are aligned in a straight line when you stand. If you can maintain this position without excessive effort and without feeling pain or tension, you have good posture.
What is a person's posture?
A person's posture refers to how they hold their body while sitting, standing, or moving.
What is the correct posture at work?
Good posture at work involves sitting with your back straight and well supported, your feet flat on the floor, and your knees at a 90-degree angle. The computer screen should be at eye level to avoid tilting your head forward.
What is bad posture?
Poor posture is characterized by incorrect body alignment, such as leaning forward, slouching in a chair, or having shoulders rolled forward.
How to correct your posture?
To correct your posture, start by being aware of your body alignment. Use ergonomic equipment, practice core strengthening exercises and stretches, and adopt good postural habits in your daily life. Regular reminders can also help maintain correct posture.
What are the different types of posture?
The different types of posture include standing posture, sitting posture, moving posture, and sleeping posture. Each type of posture requires specific adjustments to ensure proper body alignment.
