According to the Cleveland Clinic, proper posture has many health benefits, including keeping the bones and joints of the body in proper alignment so that the muscles are used correctly; decreasing abnormal wear and tear of the joint surfaces; decreasing stress on the ligaments of the spine; preventing the spine from becoming fixed in an abnormal position; preventing muscle fatigue; preventing overuse injuries; preventing muscle pain and backaches – as well as contributing to an overall attractive appearance.

 According to The Chiropractor’s Association of Australia poor posture can cause headaches, back pain, tension, respiratory problems, fatigue and poor digestion, so it’s important that you correct any postural issues to prevent these health problems.

The American Chiropractic Association provides some postural tips for when you’re seated, standing and lying down:

When seated

Sit with your back straight and shoulders relaxed, with a small gap between the back of your legs in the front of your chair with your feet positioned flat on the floor (or on a footrest if your feet don’t reach the floor). Ensure that you knees are at or below the level of your hips and adjust the backrest of your chair so that it supports your middle and lower back. Avoid crossing your legs or sitting in the same position for extended periods of time.

When standing

Keep your back straight and shoulders back and tighten your core muscles. Ensure your head is positioned over your body (your earlobes should be aligned with your shoulders). Position your feet about shoulder width apart and keep your knees slightly bent while bearing most of your weight on the balls of your feet. If you’re standing for extended periods of time, shift your weight from your toes to your heels, or from one foot to the other.

When lying

Ensure that you’re comfortable and sleep with a pillow positioned under your head, not your shoulders. Choose a bed and bedding that allow you to maintain the natural curvature of your spine.

If you’re struggling to correct your posture, contact your local chiropractor. They can help you strengthen your core postural muscles and make suggestions to help you correct your posture in a way that can reduce your risk of injury.