The way we carry ourselves is something we often don’t think about but is very important. It can show confidence and strength. It can help prevent bone and muscle problems as well as injuries. Here are some tips for proper posture, whatever you may be doing throughout the day!



  • With today’s technology, many people end up sitting in front of computer or looking down at their phones. To ensure proper posture, continually remind yourself about posture and in so doing you will train your brain and body to maintain proper posture. While sitting, make sure your shoulders are slightly rolled back and down (not hunched up) and you are sitting up straight. Your feet should be flat on the floor with equal weight through each foot. Adjust your chair so that your knees are bent at 90 degrees. Sitting on an exercise/stability ball for no more than 30 minutes at a time can help break up the same routine if your office allows it, and it can increase core strength. Another option is to move to a desk that allows you to stand from time to time. Also, posture is important while driving! Placing a pillow at your lower back is one way to help maintain proper posture. The seat should be situated so that your knees are higher than your hips.


  • While standing, gravity weighs down on the body significantly. Throughout the day we become tired and may allows ourselves to slouch. Again, it’s important to have good posture in mind while standing. Try to maintain your weight through the balls of your feet. Your knees should be slightly bent with your feet placed shoulder width apart. If standing properly, your head, shoulders, hips, and knees should all be in line.

Performing Tasks


  • It is also important to perform daily tasks with correct form and posture. Movements like lifting a laundry basket, picking up a child, or grabbing something off the floor all can result in injury if not performed properly. When lifting heavy things, keep your spine straight and bend at the knees (use your legs, not your back) while tightening the stomach muscles. Push through the legs without jerking to help prevent back injuries. When picking light objects from the floor, a golfer’s lift is a useful technique. A visual of a golfer’s lift is shown below. Again, make sure you maintain a straight spine to prevent back injuries.


Tyler Norris
Gannon University
Doctor of Physical Therapy