Having correct posture throughout your day is essential not only for your health today but also for your future. Unfortunately, many people have developed poor posture habits over the years. However, correcting even small habits will help keep pain and future injuries at bay. Being mindful of your posture, especially while sitting at work, is a great place to start.
Here are some helpful hints to help your posture when sitting and standing.
Do
  • Tuck your chin in
  • Relax your shoulders and keep them down and back
  • Sit with a curve in the low back. Roll up a jacket or use a lumbar pillow to prop between your back and the backrest on your chair
  • Keep your hips, knees, and ankles at right angles with your thighs level with your knees
  • Keep your head on top of your shoulders and in the midline of your spine
  • Sit with your weight equal on both sides
  • Sit back in your chair with feet flat on the floor
Don’t
  • Poke your chin forward
  • Hunch or roll your shoulders
  • Sit in a C shape
  • Sit with knees higher than your hips
  • Hold your head forward off the shoulders
  • Sit with weight to one side

Do
  • Keep head on top of shoulders and in midline
  • Tuck the chin
  • Relax shoulders and keep them down and back
  • Tuck your buttocks in
  • Keep knees very slightly bent
  • Keep your feet slightly apart and in line with the shoulders
  • Keep weight equally divided between sides
Don’t
  • Hold your head forward off the shoulders
  • Hold your head to one side or the other
  • Poke your chin forward
  • Hunch or roll the shoulders forward
  • Stick your buttocks out
  • Lock knees straight back
  • Stand with your weight on one side more than the other