A Guide to Good Posture

Posted on July 28, 2021

A guide to good posture

From working at a desk to sitting on the sofa or commuting in the car, our daily habits can have a negative impact on our posture, which can in turn lead to back pain. Improving your posture can help ease muscle tension and help keep your back healthy. 


Slouching in a chair is a common posture pitfall that is easy to do during a long day at your desk. Ensure that your chair, desk and computer screen are set up correctly to help improve your posture – your computer monitor should be at eye level so you don’t have to tilt your head to work. Keep your feet flat on the floor and your back to the chair, and if necessary use a lumbar support tool to prevent slouching.


Improve your standing posture by imagining a string connected to the top of your head which is pulling you upwards. Keep your shoulders back and relaxed, pull in your abdomen and keep your feet hip-width apart. Balance your weight evenly on both legs, because leaning on one leg can put more pressure on one side of your back and hips.

Using the phone

Hunching over a mobile phone screen for long periods can lead to neck and back pain, while holding a phone handset between your ear and shoulder can strain the neck, upper back and shoulder muscles. 

Instead, use a hands-free device for phone calls while at your desk, and practise upper back, neck and rear shoulder strengthening exercises to ease the effects of hunching over your mobile.


Finding the correct driving position can make long journeys more comfortable and help you avoid neck, shoulder and back pain behind the wheel. Make sure your seat is in a position that allows you to see the road clearly and easily press the pedals fully. 

Avoid reclining the seat too far back as this can cause you to strain your neck. If your seat is adjustable, make sure it supports your thighs, and if your steering wheel is adjustable, make sure you can reach it without straining.

Posture exercises

There are a variety of exercises you can incorporate into your daily routine to improve your posture that can be done while sitting, standing or on the floor. Focus on movements that strengthen your upper back and stretching exercises that help open up your chest. Just a small amount of strengthening and stretching each day could make a big difference to your posture and soothe any neck, back and shoulder pain you are suffering. Walking, light swimming and yoga are good ways to stretch these muscles and improve posture.