4 Ways to Improve Your Posture

Healthy Living

By Lori Nuzzi On Sep 9, 2025

Posture is how you hold your body while standing, sitting or moving. Good posture means maintaining the natural curves of the spine, which helps keep muscles, joints, and ligaments in balance. When you are in good posture with proper curvature of your spine; your ear, shoulder, hip, and ankle align vertically when viewed from the side. This is called the anatomical plumb line. A simple check: is your ear over your shoulder, your shoulder over your hip, and your hip over your ankle?

Poor posture, like slouching or forward head position, and “C” shaping of the spine can cause muscle strain, pain, fatigue, and even affect your breathing and mood. Over time, this can cause chronic pain and reduce mobility. Poor posture can also impact your mood and energy levels, making you feel more tired, less confident, or anxious. 

Good posture not only reduces pain, but also boosts energy, confidence, and mental clarity. A simple daily posture check can make a big difference in how you feel and function. The following are tips to improve your posture:

• Be mindful and practice good habits. Check your alignment regularly and adjust your posture. Lift your chest, breathe deeply, relax your shoulders, and engage your core. The more you practice, the stronger you’ll become. When standing, evenly distribute your weight; when sitting, keep your back straight and shoulders relaxed.

• Strengthen your core. A strong core supports your spine. Exercises like planks, side planks, dead bugs, or bird dogs can be helpful.

• Create an ergonomic setup. Ensure your workspace and car promote good posture. Your computer monitor should be at eye level; your feet flat; and your hips, knees, and elbows bent at 90 degrees. Use lumbar support in your chair or car. Vary your work environment with sit-to-stand workstations when possible. The use of anti-fatigue mats when standing enhances posture and balance.

• Take breaks. Avoid sitting for too long. Stand, stretch, or walk every 30-60 minutes. Even a 2-minute walk or a handful of jumping jacks will refocus your postural muscles. 

About the Author: Lori Nuzzi, DC, CCSP, is the director of Integrative Medicine for Valley Medical Group. For more information about integrative medicine at Valley, including chiropractic care and acupuncture, please visit ValleyHealth.com/IntegrativeMedicine or call 201-746-9389.

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