If you want an example of good posture, just look at a young child – their back shows a graceful ‘S’ curve and their movements are easy and effortless. As we get older, bad habits such as slouching and inactivity cause muscle fatigue and tension that ultimately lead to poor posture. The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders and a potbelly.

You can improve your posture and spinal health by making a few lifestyle adjustments.

Good posture feels effortless, which is why traditional ‘good posture’ suggestions like throwing your shoulders back and sticking out your chest may feel uncomfortable too. Instead, listen to your body. Make minor adjustments while standing and sitting. Which position feels the easiest and most graceful?

In most cases, concentrating on other tasks (such as work) can direct attention away from any feelings of physical discomfort. Get into the habit of regularly tuning in to your body. If you feel muscle tension or fatigue, move into another position.

Improve your general posture

Remember the rule of ‘curve reversal’ – for example, if you’ve been leaning over your desk, stretch back the other way.

Perform stretching exercises two or three times a week to boost muscle flexibility.

Exercise regularly to improve muscle strength and tone.

Stretch your neck muscles regularly by turning your head from one side to another.

Your abdominal muscles support your lower back, so make sure they are in good condition. Do ‘abdominal crunches’ (lie on your back and curl your ribcage and pelvis as close together as possible) rather than straight-backed sit-ups (which exercise the muscles of the hips and thighs).

Avoid standing on one foot for long periods of time.

Cross your legs at the ankle, rather than the knee.

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