The first step in improving posture is to identify what needs improvement by examining one's own posture throughout the day, such as sitting in an office chair, carrying objects, or standing in line. At regular intervals during the day, take a moment to make a mental note of posture and back support. This should be done through the normal course of a day to best identify which times and positions tend to result in poor posture. Some people find it easier to ask someone else to observe their posture and make comments or suggestions.
Examples of Bad Posture and Back Support:
The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:
- Slouching with the shoulders hunched forward
- Lordosis (also called "swayback"), which is too large of an inward curve in the lower back
- Carrying something heavy on one side of the body
- Cradling a phone receiver between the neck and shoulder
- Wearing high-heeled shoes or clothes that are too tight
- Keeping the head held too high or looking down too much
- Sleeping with a mattress or pillow that doesn't provide proper back support, or in a position that compromises posture
Examples of Bad Posture While Sitting in an Office Chair
The following bad habits are especially common when sitting in an office chair for long periods of time.
- Slumping forward while sitting in an office chair
- Not making use of the office chair's lumbar back support
- Sliding forward on the seat of the office chair