10 easy-to-follow tips for maintaining good posture

Practicing yoga can help improve your posture

Maintaining good posture is vital for good health and longevity. Sitting or standing in bad postures for prolonged periods can cause many disorders in the body. Poor posture can lead to complications in joints, muscles, lungs, heart and other parts of the body.

While various factors influence your posture and the overall health of your joints, bones, and muscles, health can be improved with gradual lifestyle changes. In this article, we discuss some easy-to-follow tips that can help you improve your posture.

10 tips to help you improve your posture:

sit up straight

While that’s a given, keep a close eye on how you sit. Practice sitting up straight on your back. You can achieve this by sitting with your feet on the floor and giving your back enough rest.

Try yoga

Yoga is a great way to improve posture as well as improve bone, joint, and muscle health. Yoga increases flexibility and has also been proven to reduce joint pain. It’s a great workout routine for everyone as the intensity levels can be adjusted to suit one’s convenience.

Eat more nutrients

What we eat affects our energy levels and the overall health of bones, joints and muscles. All of these factors directly influence your posture. Eating foods high in calcium, protein, and other nutrients ensures that your bones and muscles stay intact, promoting better posture.

string tower

While standing, make sure your legs are further away from your shoulders. The string trick suggests imagining that you are being pulled by a string from both of your shoulders. In this scenario, you make sure that while you are standing, your shoulders and back stay straight as if you were being pulled up.

Manage your weight

One of the reasons for your poor posture may be your weight. Being overweight or obese adds tension and pressure to your bones. This could make it difficult for your body to maintain good posture. Additionally, being overweight can make you more susceptible to other disorders that cause poor posture.

Change position

Sitting in the same position, angle, or even in the same place can negatively affect your posture. Sitting in the same position for long hours can cause strain in your back, which can cause you to sit in the wrong posture or cause other back-related problems.


Stretching throughout the day can relieve your body of the pain it may have endured throughout the day due to various activities. Stretching ensures better body flexibility, which reduces the risk of disease and poor posture.

Avoid sitting cross-legged

When we sit cross-legged on chairs, sofas, etc., it automatically causes us to lean forward when we sit. Staying in this position for ours can make the posture even worse and even get used to it. Avoid seats that require you to cross your legs and opt instead for ones that can easily allow you to rest your feet on the floor.

Head held high

Chin-up is another way to improve posture and promotes good mood. Our mood can also influence how we choose to sit. Feeling tired or depressed may require you to sit with a downward lean. Trying to keep your chin up and your shoulders straight can encourage you to improve your posture throughout the day.

sleep smart

We spend a large majority of our time sleeping. This means that it has a very important role to play in our posture. An easy way to avoid poor posture is to opt for firm mattresses and thin pillows. Firm mattresses ensure that your back stays straight all night long. Along with this, avoiding large pillows can help reduce your risk of developing back and neck pain.

In conclusion, many elements influence your posture. Keeping a close eye on your diet, lifestyle, and workout routine can help improve your posture. Finally, this is a gradual process, and in addition to making the changes outlined above, we also encourage you to speak to a doctor if necessary. A medical professional can best determine the ways in which you can improve your posture, taking into account various health factors.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.

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