How to correct bad posture

If you are looking for simple ways to ease your chronic back pain, improving your posture and maintaining proper spinal alignment is a great way to both relieve existing back pain from a spinal condition, as well as prevent further issues from developing. It is very easy for all of us to develop incorrect posture habits in our everyday routines, and learning about the ways to correct bad posture can be a great first step in improving your overall spine health.

Tips to correct bad posture

Here are some easy ways that you can improve your posture across a wide variety of day-to-day activities:

  • Sitting. Keep your back aligned with the back of your chair. Don’t slouch or lean forward. Sit in an ergonomic chair if possible. Keep your feet flat on the floor with your shoulders straight. Take a break to stretch or walk around after sitting for long periods of time.
  • Standing. Keep most of your weight on the balls of your feet, not the heels. Stand with your feet shoulder-width apart, arms hanging naturally at your sides. Don’t lock your knees, stand up straight and keep your shoulders upright.
  • Walking. Hold your head up high and keep your eyes looking ahead. Align your shoulders with the rest of your body, and avoid leaning your head forward before the rest of your body.
  • Driving. Press your back firmly into your seat. Adjust the seat to the proper distance away from the wheel and pedals. Properly adjust your headrest.
  • Lifting and carrying. Bend at your knees, not your waist, and use your stomach and leg muscles to lift. Never lift with your lower back.
  • Sleeping. Find a mattress that is firm enough to offer support. Sleep on your side or back, rather than your stomach. A pillow under your head, under your knees or between your legs can also offer support.

Learn more about treatment

To treat chronic pain related to a spine condition, most doctors recommend making lifestyle changes like improving posture, managing your weight and avoiding tobacco products. To relieve symptoms, pain medication, physical therapy and hot/cold compression are also commonly suggested.

If you’ve spent weeks or months trying to improve your posture as a way to ease back pain or have tried other conservative treatments with little relief, contact Laser Spine Institute. Our board-certified surgeons+ perform minimally invasive spine surgery that can treat a number of different spinal conditions on an outpatient basis. Since 2005 we have helped more than 60,000 patients find relief at our state-of-the-art facilities across the United States.