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Posture is how you hold your body when sitting, standing, or lying down. You may start to realize that some pain only presents itself in certain positions. The spine has three natural curves at the neck, mid back, and lower back. Proper posture should maintain these curvatures of the spine. Poor posture may provoke back pain by increasing stress at the muscles, ligaments, or joints.


  • Lying on your stomach
  • Crossing your legs while sitting
  • Prolonged slouching while sitting or standing
  • Standing with your weight favoring one leg
  • Lifting heavy objects by bending or twisting your back

It is important to be aware of these unsupported postures and make an effort to avoid them in order to maintain proper posture.


  • Walking: walk talk by standing up straight, with the shoulders back, chest out, and head leveled and in line with the body.
  • Sitting: keep your back flush against the chair, with the shoulders rolled back and shoulder blades down. You should bend your elbows at a 75-90-degree angle. Your legs should be hip-distance apart with both feet flat on the ground. You should get up every hour and walk a short distance to relieve pressure off your spine. If using a computer, keep the monitor at or slightly below eye level.
  • Lifting: keep the object as close to the body as possible with the chest forward, knees bent, and rely on the hips to lift and change directions.

Throughout the day, be mindful of your posture and make an effort to maintain good alignment of your spine. By incorporating these tips into your daily routine along with regular exercise, you can support proper posture and reduce the risk of pain and injury.

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