Maintain Good Posture – Your Back Will Thank You For It.

Most of us remember being lectured by our parents or teachers as a young child about how you need to sit up straight in your chair and not slouch. Athough we sometimes thought that they were just giving us a hard time, research has shown that this could have been one of the best pieces of advice that we have ever received to help prevent future back pain.

Posture is how we hold our bodies up against gravity when we sit, stand, or lay down. Using correct posture requires training your body to sit, stand and lie down in a way that places the least amount of strain on the muscles and ligaments. Proper posture helps to decrease wearing of joint surfaces that could cause arthritis. Proper posture also helps keep your bones and muscles properly aligned so that they are used correctly. By having good back posture you can decrease the stress on the ligaments holding the spine together and prevent the spine from becoming fixed in an abnormal position.

How to improve your posture:
When sitting:

  • Sit straight up in your chair with your shoulders back.
  • Maintain the normal curves of your back. A lumbar roll can be used to help keep the correct position.
  • Keep your feet flat on the floor.
  • Do not sit in the same position for long periods of time. If you must sit for periods longer than 45 minutes, take breaks and get up and stretch.

In Bed:

  • Make sure you have a good pillow. Your pillow should keep your head aligned and provide support.
  • An old sagging mattress can also cause problems. While it can be expensive to replace, this can be one of the most important investments that you can make in helping to prevent back pain.
  • Use a pillow between your legs.

While Standing:

  • Keep your feet shoulder width apart and keep your weight on the balls of your feet.
  • Raise your chest, Your shoulder blades should shift down and back.
  • Keep your stomach tucked in and do not tilt your pelvis forward.
  • Keep your head straight up and do not allow it to tilt forward, backward, or to the side.


Proper back posture and body poster in general can be one of the easiest and most effective ways to help relieve back pain. While it will take some time to retrain your body to remember these tips, they can go a long way to improve posture and help to keep your back strong and healthy. For more information on proper posture or to schedule an appointment contact Dr. Webb and Associates.

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