You probably don’t pay attention to it as much as you should, but good posture means more than just sitting up straight. A slouching habit sends a message to the rest of the world you might not be aware of. Your posture is perceived in many different ways. Some people view a straight back as rigid, while others see a person strutting with a straight back and head held high as a sign of confidence. If you’re looking to improve your stance, consider home remedies for good posture.

Why is Good Posture Important?

Besides affecting first impressions and sending signals to others, your posture also serves a health purpose. Good posture means your spine is strong and steady – able to keep you balanced. The slouching and other habits that affect posture can wear down or pull muscles and ligaments, as well as cause back pain, fatigue, and stress. In order to maintain a healthy back, you must practice good posture to preserve three natural curves [1]:

• Cervical Curve: An inward or forward curve at the neck
• Thoracic Curve: An outward or backward curve at the upper back
• Lumbar Curve: An inward curve at the lower back

Good Posture Home Remedies

Unless you’re in excruciating pain, visiting a chiropractor to correct bad posture is not necessary. One of the easiest and most cost-efficient ways to fix bad posture is to establish new habits. A few home remedies for improving your posture include:

a) Pillow:

When sitting in a chair, place a pillow between you and the chair to support the small of your back.

b) Shoulders Back:

Tape little notes on the refrigerator, bathroom mirror, and computer desk about keeping your shoulders back, which will prevent you from slouching forward. When standing straight up, bring your shoulder blades up and together. Feel the stretch in your shoulders and back. Hold the position for 10 seconds. Each day, complete three to five sets of these shoulder exercises.

c) Good Night’s Sleep:

The way you sleep can affect your posture, as catching z’s in an uncomfortable position can cause backaches that may disrupt your natural alignment. When sleeping, avoid lying on your stomach, which emphasizes the curve in your back. One of the best positions for sleeping is to lie on your side with your knees bent.

d) A Box:

When standing for long stretches of time, placing a box on the floor in front of you can help release back tension when you place one foot on it.

e) Tone Your Body:

To ensure good posture, strong and toned muscles play an important role. Regular physical activity will help, especially when you get a chance to thoroughly stretch your muscles. A few recommendations include biking, aerobics, swimming, running and walking.

f) Sit Upright:

When sitting at a desk or table for long periods of time, position yourself with your torso in proper alignment. Avoid rounding your back as you sit.

g) Barbell:

Hold a light barbell in your hand – positioned in front of your body. Fully extend your arms and bring the bar behind your head and down your back. Your elbows should remain straight during this exercise. A shift will be felt in your shoulders, back, and chest. It is recommended to complete 10 reps for three to five sets each day.

h) Stretch Your Back:

Lie flat on your back and bring one leg up while pulling your quad muscles as close to your chest as possible. Remember to keep your knees straight while performing the stretch. Your back and shoulders should be kept flush with the ground to get the best stretch in your hips. Complete 10 reps per leg before switching legs. This stretch works to shift your hips forward, which helps correct poor posture.

i) Get Up and Move:

When you’ve been sitting in one position for a long time, make sure to get up and walk around as much as possible.

j) Weightlifting Exercises:

Power lifters can improve their posture by strengthening their core and lower back with exercises, such as overhead presses, barbell rows, the deadlift, and squats.

k) Uncross Your Legs:

It’s time to remove the notion that sitting pretty with legs crossed is a healthy habit. Crossing your legs actually cuts off circulation and throws your body out of alignment. Instead, keep your feet flat on the floor.

http://mayoclinic.com/health/back-pain/LB00002_D&slide=2

[1] http://mayoclinic.com/health/back-pain/LB00002_D&slide=2