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Written by Bloon Paris

12/06/2024

How to adopt good posture every day

Adopting good posture every day is essential for the health of your spine, to prevent muscle pain and improve your well-being. You should not neglect your posture because it has a strong impact on your comfort, your energy and even your self-confidence.

I - What is good posture?

Good posture means aligning your vertebrae and body whether sitting, standing or moving. Good posture helps reduce stress on muscles, joints and ligaments, therefore reducing the risk of injuries or back problems.

To adopt good posture, you must keep your shoulders relaxed and in line with your hips and distribute your weight evenly while standing.

II - The benefits of good posture

Reduced back pain

Adopting good posture on a daily basis helps avoid muscular imbalances and overloads which 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 expand fully by opening the rib cage. This helps improve the body's respiratory capacity and oxygenation, 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, thereby reducing the risk of musculoskeletal injuries by protecting joints and muscles from trauma, whether from lifting heavy objects, sitting for long periods of time 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, your ears, shoulders and hips aligned. Be careful to avoid slouching or leaning forward, which can lead to back pain and strain.

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 Balloon is designed to encourage active posture by engaging your stabilizing muscles. If you would like to know more about the benefits of our Balloon ball, do not hesitate to consult our article: Swissball in 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. Place 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 get up, stretch, and walk around a little. This helps reduce muscle fatigue, improve blood circulation and relieve accumulated tension.

Use reminders

To prevent and correct your poor postural 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, your shoulders back, and your abs engaged. Proper walking reduces the risk of pain and injury, especially if you walk for a long time.

Strengthen your core muscles

Strong core muscles help better support your posture. So consider including core-strengthening exercises, like cores and crunches, in your workout routine to improve your body alignment and reduce back pain.

Stretch regularly

Stretch regularly to loosen tense muscles and improve your flexibility. Stretching helps maintain good posture and prevent pain. Check out our article: The 12 best stretches at the office.

Be aware of your posture while sleeping

Adopt good posture even while sleeping. Sleep on a firm mattress and use pillows to support the natural curvature of your spine. For more advice on the position to adopt while you sleep, see our article Improve your sleep: position for sleeping 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 protect your health from back problems.

FAQ: Good posture every day

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 are standing. 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 when 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?


Bad posture is characterized by incorrect body alignment, such as leaning forward, slouching in a chair, or having your 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 every day. 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.