Key points 

• Good posture reduces strain on muscles and ligaments during everyday activities like sitting, standing, walking, and lying down, helping to prevent back and neck pain.  

• Technology use, such as hunching over phones and computers, can lead to poor posture, contributing to spine stress and fatigue. 

• Proper posture is important not only when standing but also while sitting, lying down, and bending, as bad posture can cause long-term spine changes and increased pain.  

• When sitting, keep your back straight, feet flat, and shoulders relaxed, and consider using an ergonomic chair to minimise strain. 

• For standing, focus on keeping your body aligned, with your weight evenly distributed and knees slightly bent to reduce fatigue. 

• While sleeping or lying down, use pillows to support your back and maintain spinal alignment, avoiding positions that strain the neck and shoulders. 

• Use proper lifting techniques, bending at the knees and using leg muscles, to avoid injuring your back. 

• When driving, adjust your seat, backrest, and headrest for optimal support and posture to ensure comfort and safety. 

Good posture is all about positioning your body properly during everyday activities like sitting, standing, walking, and lying down, in a way that minimises strain on muscles and ligaments. With the increasing use of technology, it's easy to find yourself slouched over laptops or cell phones, which can lead to spine stress, back and neck pain, fatigue, and muscle tension.  

While it’s not something we often think about, maintaining good posture has become more important than ever as part of everyday preventative care for our back and spine. Maintaining good posture can be challenging to do consciously, so being strong and having good fitness and muscle strength are key to improving your posture.  

If you’ve experienced back pain, you understand how much poor posture can limit your mobility and comfort. Proper posture isn’t just about how you stand; it’s also about how you position your body when sitting, lying down, or bending over. Over time, poor posture can actually change the structure of your spine, leading to increased pain and restrictions in movement. 

To help build better posture habits, here are five practical tips you can apply to common daily situations. 

Good posture while sitting 

If you spend most of your day sitting, maintaining a good posture can be challenging. Often, when we’re tired or engrossed in tasks, we tend to slouch or lean forward, causing "text neck" from craning the head forward. 

For better posture at your desk, focus on keeping your back straight but not rigid and avoiding slouched shoulders. Ensure your weight is evenly distributed with your feet flat on the floor. Adjust your chair height so your knees are bent at a 90-degree angle. Crossing your legs may worsen any existing back pain, so avoid doing so. Consider using an ergonomic chair if back pain is an issue and make sure you get up and move regularly. Sometimes the best posture is the next posture!  

Tips for correct sitting posture 

• Adjust your chair height so your feet are flat on the floor and your knees are at hip level. 

• Sit upright with your hips pushed back into the chair. 

• Recline the backrest slightly between 100 to 110 degrees. 

• Keep the keyboard close and positioned directly in front of you. 

• Place your monitor a few inches above eye level, at least 20 inches away. 

• Relax your shoulders and avoid letting them rise or round forward during the day. Try and think about tucking your shoulder blades into your back pocket.  

Good posture while standing

Good posture while standing not only feels good but is also healthier for your muscles, joints, and circulation. Your standing posture is often a reflection of your everyday postural habits. Gravity can work against you while standing, especially when you’re tired, so it’s important to focus on standing tall. Engaging the muscles that help you stand taller will improve your posture overall. 

Tips for correct standing posture

• Stand tall and extend your head upward while keeping your chin tucked. 

• Keep your earlobes aligned with the middle of your shoulders. 

• Hold your shoulders back and let your arms hang naturally. 

• Keep a slight bend in your knees, avoiding locking them. 

• Distribute your weight on the balls of your feet. 

• Stand with your feet about shoulder-width apart. 

• If standing for long periods, shift your weight occasionally between your toes and heels or from one foot to the other. 

Good posture while sleeping or lying down 

Occasional lounging in bed while watching TV is fine, but poor posture while lying down can cause or worsen back pain. Avoid lying flat on your back with your head propped at a steep angle on a pillow, which can strain your neck and shoulders. Instead, use pillows for support behind your back and under your knees for a more comfortable position. Try bringing whatever you are looking at to your eye height so that your head stays in a neutral position.  

Maintaining the natural curve of your spine is key when lying in bed. To support this curve, ensure your head, shoulders, and hips are properly aligned and that your back is supported. 

Tips for correct sleeping posture

• Sleep in a position that supports your spine’s natural curve. 

• Avoid sleeping on your stomach, particularly on a saggy mattress. 

• Choose a firm mattress and box spring set that provides adequate support. 

• Consider using lumbar support at night for extra comfort. 

Good posture while lifting 

Improper lifting techniques are a common cause of back injuries, especially as we age. Many people, in an effort to complete tasks quickly, lift heavy objects in unsafe ways. Even light items can cause strain if lifted incorrectly. 

Tips for correct lifting posture

• Keep your feet apart to establish a stable base of support. 

• Stand close to the object you are lifting. 

• Bend at the knees, not the waist or back. 

• Tighten your abdominal muscles while lifting. 

• Hold the object close to your body. 

• Use your legs and hips, not your back, to lift. 

• Avoid twisting your back while lifting or carrying objects. 

• To lower objects, squat and use your knees and hips to maintain a straight back. 

Good posture while driving

Proper seating position while driving is essential for comfort and safety. Adjusting your seat, steering wheel, and headrest ensures good posture while driving. 

Tips for correct driving posture

• Sit with your bottom as far back in the seat as possible. 

• Your knees should have a slight bend when fully pressing the pedals. 

• Keep your shoulders close to the backrest. 

• Adjust the backrest so you can easily reach the steering wheel with slightly bent elbows. 

• Set the seat height to the highest comfortable position. 

• Adjust the lumbar support to maintain your spine’s natural curve. 

• Align the top of the headrest with the top of your head for optimal support. 

Everyday activities like sitting at a desk, driving, carrying heavy bags, or standing for extended periods can contribute to poor posture over time. Taking steps to maintain proper posture can prevent chronic back pain and help you lead a healthier, more active life. Prevention is key to reducing the risk of long-term back issues, so it’s worth paying attention to your posture now before pain becomes a limiting factor. 

Lower back pain?  Need help with your posture? 

At Active+, we offer comprehensive physiotherapy services to assist with spinal health, as well as a range of other postural issues.  Consult our expert physiotherapists for personalised care and the best physiotherapy services tailored to your needs. Click here to find your nearest physiotherapist.