Seven Advantages of Maintaining Good Posture and Tips for Upright Sitting

You may have been told to “sit up straight” when you were young, but such sage advice doesn’t always stick once you make your way into adulthood. Life, especially work, can too often get in the way. The more and more you slouch — at your desk, on the couch, as you eat, and even when you walk —  the quicker it becomes your default posture. The simple act of sitting or standing up straight becomes downright difficult.

But the advantages of good posture abound, even when it comes to enjoying your food. Below, we discuss the wide-ranging benefits of a good sitting posture and how to maintain good posture in general.

The good news is, it’s never too late to improve your posture.

What is good posture for sitting?

Good posture puts your body — especially the head, shoulders, spine, and hips — in its optimal alignment. In this position, you are putting the least amount of stress on your muscles and joints. 

A correct posture for sitting looks like this:

• Your head sits directly over the shoulders.
• Your shoulders are relaxed and not hunched forward.
• Your back is supported to maintain the natural curves of your spine (the neck and lower back are slightly curved inward as your upper-to-mid-back is slightly curved outward).
• Your hips are at an angle of around 90° and positioned slightly above your knees.
• Your knees are bent at an angle of around 90°.
• Your feet are slightly in front of your knees and resting flat on the ground.

Practice makes perfect — or at least close to it — and a little help doesn’t hurt. Wearing a posture bra consistently will help train your body to get into the best sitting posture more naturally. 

What are the benefits of having good posture?

The advantages of correct posture can be felt on a physical, mental, and emotional level. When  you practice and maintain good posture, your body works more efficiently — and so does your mind. Here are seven significant benefits of having good posture. 

Reduced Risk of Back Pain

Chronic back pain is a major issue for many Americans, and it’s one of the costliest conditions in the U.S. (1). Poor posture is not the only thing to blame, but it’s certainly not helping. It’s even affecting adolescents, who experience an increased risk of lower back discomfort when sitting with a slumped posture, as one recent study found (2). 

When slouching becomes a habit it causes imbalances that often lead to pain in the upper and lower back. With bad posture, the discs, joints, and muscles in the back become overworked and strained, which reduces their blood supply and gradually weakens them. On the other hand, good posture puts little strain on your muscles, helping to prevent any major imbalances and any related back and neck pain.

Improved Breathing and Digestion

Slouching restricts movement in your chest and puts pressure on the diaphragm, reducing your lung capacity (3). The result is shallower breathing and less oxygen-rich blood, which can lead to fatigue and an increased risk of cardiovascular problems. Good posture allows you to open up the chest, diaphragm, and abdomen so that you can get a full supply of oxygen.

Poor posture can also wreak havoc on your digestion. If you’re slouching, you’re constricting the organs of the gastrointestinal tract, which can cause stomach acid to flow back up, leading to acid reflux and heartburn (4). 

Enhanced Musculoskeletal Health

Poor posture puts unnecessary strain on your muscles, tendons, and joints. One recent study looked at the effects of working from home with a mobile phone or tablet. Over 70% of participants complained of musculoskeletal discomfort, most notably in the neck, lower back, and shoulders (5). A number of other studies show similar results. When practicing good posture, you are protecting your spine and all of its many crucial parts.

Increased Confidence

The mind-body connection is especially clear when it comes to your posture. If you’re doubting yourself, you may unconsciously “shrink” a little (i.e. slouch). If you’re feeling confident, you may literally open yourself up. You can even fool yourself: If you stand up straight with your shoulders back, it can actually make you feel more confident. Others will notice, too. You’ll be perceived as self-assured (even if you’re not totally feeling it). Remember that good posture also can help you breathe better — an important factor when it comes to keeping your composure.

Boosted Mood and Energy Levels

As your posture improves, so does your mood and energy. One study found that participants who practiced an upright seated posture reported higher self-esteem, better mood, and less fear in the face of stress (6). The more aligned your body, the better it functions, helping you combat fatigue — both physically and mentally — and better your mood. Simply put, practicing good posture puts less stress on your body, which allows you to expend more energy elsewhere. 

Better Cognitive Function

With better posture comes more energy as well as better focus and ultimately a more productive you. When you sit or stand with proper alignment, your body and mind can work more optimally. Oxygen and nutrients will flow more easily and efficiently to the brain, resulting in improved memory, mental clarity, and problem-solving abilities, as well as reduced fatigue and brain fog.  

Prevention of Postural Deformities

Over time, poor posture will often develop into postural issues like forward head posture, a hunched back, and rounded shoulders. All of these deformities can lead to chronic pain and musculoskeletal issues, breathing and digestion problems, and decreased energy and focus. The key is to maintain good posture throughout the day so that no one part of your body is overstressed or overstretched. Below are some valuable tips for improving your posture at a comfortable pace.

Tips and options for improving your posture

Sitting up straight may seem like an easy proposition, but our modern lives can make it feel like a herculean task. Here are some options for improving your posture, including small changes you can make to help prevent back pain, breathe and digest better, and feel your best:

• Get moving! And be sure to follow these tips for walking with good posture.
• Strengthen and stretch the muscles of your neck, shoulders, upper back, and core. (Resistance bands are great lightweight tools to help you exercise anywhere.)
• Take frequent breaks during prolonged periods of standing or sitting. 
• Set up an ergonomic workstation.
• Invest in a high-quality mattress and check on your sleeping posture.
• Take cues from ancient traditions like qigong.
• Be mindful of good posture habits: keep your chin parallel to the ground, your ears in line with your shoulders, and your shoulders relaxed.
• Wear a bra for good posture to help train your muscles to sit and stand upright. 

Don’t let that list overwhelm you! We recommend starting small. Commit to a few new things — maybe try some new exercises and start wearing a posture corrector — and make them a part of your daily routine. Remember, good posture is a habit to be learned.

FAQs

1. Why is it important to sit upright?

Sitting upright and maintaining good posture throughout the day comes with an array of benefits, including:

• Reduced risk of neck and back pain
• Improved breathing and digestion
• Enhanced musculoskeletal health
• Increased confidence
• Boosted mood and energy levels
• Better cognitive function

Make sure you use ergonomic furniture when working long hours at a desk and try a posture corrector if you’re struggling to stay upright.

2. Can you correct years of bad posture?

Absolutely. Bad posture is a habit, which means it can be reversed. You can correct years of bad posture with regular movement, targeted strength and stretching exercises, and the help of a posture corrector to help address muscle imbalances. The key is to stay consistent and practice good posture habits daily.

3. How to keep good posture?

Here are some tips to improve and maintain good posture throughout the day:

• Move your body!
• Strengthen and stretch the muscles of your neck, shoulders, and upper back. 
• Take frequent breaks. 
• Set up an ergonomic workstation.
• Regularly practice good posture habits: keep your chin parallel to the ground, your ears in line with your shoulders, and your shoulders away from your ears.
• Wear a posture corrector when you need a little extra help.

4. What is the fastest way to improve your posture?

Improving your posture involves building proper muscle memory through regular movement, targeted stretches and strengthening exercises, and posture awareness practices. Learn more about the typical time frame for posture correction.

5. What is the best sitting position to maintain good posture?

The best sitting position to maintain good posture involves keeping your feet flat on the floor, your knees at a 90-degree angle, and your back straight. Ensure that your lower back is supported, and avoid crossing your legs. Your shoulders should be relaxed but not slouched, and your head should be aligned with your spine. Adjust your chair height and desk setup to promote this posture, reducing strain on your back and neck.

6. What is the correct posture to sit at a desk for long periods?

The correct posture to sit at a desk for long periods includes several key elements. Your chair should support your lower back, with your feet flat on the floor or on a footrest. Your elbows should be close to your body and form a 90-degree angle when typing or using a mouse. Keep your computer screen at eye level to avoid neck strain. Regular breaks to stand, stretch, and walk around can help maintain this posture and prevent discomfort.

SOURCES:

1. Health Policy Institute: Chronic Back Pain. https://hpi.georgetown.edu/backpain/
2. Medicina. Effects of Prolonged Sitting with Slumped Posture on Trunk Muscular Fatigue in Adolescents with and without Chronic Lower Back Pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7822118/
3. Journal of physical therapy science. Effect of sitting posture on respiratory function while using a smartphone. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4905897/
4. American Posture Institute. Your heartburn isn’t just from your food. It’s from your posture. https://americanpostureinstitute.com/your-heartburn-isnt-just-from-your-food-its-from-your-posture/
5. Heliyon. The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work from home program of the university community. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9556879/
6. Health Psychology. Do slumped and upright postures affect stress responses? A randomized trial. https://psycnet.apa.org/record/2014-37739-001