How To Improve Your Posture

Good posture doesn’t just give you confidence. It can also improve your overall health.

Here are some tips for how to improve your posture.

At some point, we’ve all been told to “stand up straight!”—whether by a parent, teacher, or some other authority figure. And as you’ve gotten older, you may have come to see the wisdom of this advice.

Having poor posture can pull joints out of alignment, stretch soft tissues, and even crowd your organs. Over time, this can lead to chronic pain and soreness.

Fortunately, it’s never too late to learn how to improve your posture! In this article, we’ll talk about what good posture looks like as well as some ways that you can work on holding your body with more confidence and less pain.

side front and back view of spine

What Is Good Posture?

Proper posture doesn’t mean keeping your spine “straight.” The spine has a natural S-curve that should be maintained in order to have good posture. Furthermore, good posture does not mean that you should sit or stand with ramrod stiffness.

Maintaining good posture means keeping your spine in a neutral position while you are moving (called dynamic posture) or still (static posture).

Align your ears over your shoulders with your chin parallel to the floor
Pull back shoulders so they are aligned with your rib cage
Align your hips underneath your shoulders
Stand with your feet flat on the floor, about hip-width apart
Don’t overarch your lower back; tuck your hips under if necessary to avoid an anterior pelvic tilt

Do your best to maintain proper posture when sitting at a desk, driving, sleeping, or doing activities (such as playing golf).

woman sitting at desk holding her back in pain

How To Improve Posture

The longer you have lived with bad posture, the more your body becomes accustomed to it. It takes time to strengthen and stretch those soft tissues that allow you to move through your full range of motion. Be patient and give yourself time to correct your form.

Exercise – A strong joint is a healthy joint. Strengthening your muscles—especially the core muscles that support your spine—helps distribute your weight evenly and take stress off of your joints.
Move Often – It’s never a good idea to spend too long in the same position. Take time to change your position frequently, especially if you spend most of your day sitting.
Lie Flat – Lying flat on the ground for a few minutes each day can help with slouching. Place a small pillow or rolled-up towel under your knees to reduce strain on the joints.
Skip the Heels – High heels throw off your balance by forcing you to put all your weight on the balls of your feet. Save the heels for a special occasion!
Optimize Your Desk – If you work in an office, make sure you have an ergonomic desk setup that doesn’t harm your posture.
Avoid “Text Neck” – It’s become normal to spend many hours a day looking down at our phones, but this position can wreak havoc on your neck. To avoid the dreaded “text neck,” limit screen time and take regular breaks to stretch your muscles.
Wear a Posture Corrector – If you find yourself going back to your characteristic slouch, wearing a posture corrector just 30 minutes a day can give you the muscle memory needed to maintain proper posture.

woman stretching while looking peaceful

Can a Chiropractor Improve Posture?

One of the best ways to make significant improvements to your posture is by getting regular chiropractic adjustments. Chiropractors help correct joint misalignments so that your body can get itself into the proper position without pain.

At first, you may need to get adjustments a couple of times a week, but once your muscles and joints are used to their new (proper) position, you may only need to make an appointment once a month.

Chiropractors can also help you deal with more severe posture problems caused by flat feet, scoliosis, degenerative disc disease, and more.

Poor Posture? We’ll Set You Straight

Correcting poor posture isn’t an issue of aesthetics or “putting your best foot forward.” It’s an issue that affects your overall health and wellbeing.

At Oviedo Chiropractic, our staff is dedicated to treating and preventing chronic pain. By addressing your unique concerns, we have helped many patients live with significantly reduced pain and improved range of motion—without the adverse side effects of medication or surgery.

Make an appointment today with one of our friendly chiropractors to get back on the road to wellness.

Dr. Justin Cough, D.C.

Dr. Cough graduated from Palmer College of Chiropractic in Port Orange, FL after receiving his BS in Education from SUNY Oswego. Before becoming a chiropractor, he coached many middle and high school sports teams including football, lacrosse, basketball, and soccer. He is passionate about focusing on our bodies' natural healing mechanisms and helping his patients enjoy the utmost sustainability in their lives.