1.  Avoid slouching

Slouching adds increased stress on the spine. That adds more strain on bones, muscles and joints that hold the backbone in place. Walking with a slump also increases the amount of effort for your lungs to fill with enough air.

2. Stand up tall

Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Don't let your booty or hips stick out. Straighten up so you feel like your head stretches toward the sky.

3.  Avoid slumping at your desk

“Sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your lower back to protect your spine's natural curve. Bend your knees at a right angle and keep them the same height as your hips. Place your feet flat on the floor.”

4.  Beware of ‘text neck’

“When you tilt your head down to constantly look at your cellphone, it puts serious strain on the neck. Over the course of a day -- or year -- that can add up. For a better view, lift the phone up and move your eyes, not your head.”

5.  Drive in an upright position

“Pull your seat close to the steering wheel. Try not to lock your legs. Bend your knees slightly. They should be at hip level. Don't forget to put a pillow or rolled-up towel behind your back for support.”

6.   Avoid wearing heels as an ‘everyday shoe’

Stiletto heels increases the curve of your lower back. That can change the way your backbone lines up and puts pressure on surrounding structures which can lead to back pain. Sky-high shoes also put more weight on your knees. Choose a lower, chunky heel for daily wear.

7. Sleeping posture is very important

“Choose a firm mattress that helps hold your spine's natural shape. Side sleeper? Bend your knees slightly and place a pillow between the knees. Place a pillow under your head so it's level with your spine.” If sleeping on your back, avoid thick pillows, choose a pillow that keeps the normal curves of the spine.

Ilse van Vuuren

Sources: https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips

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