Simple steps to improve your upright posture


Regardless of what your mom tells you, in order to sit up straight, your pelvis must be in a stable and balanced position. Knowing your ideal body position and strong core muscles probably won't hurt either.

Andy Zito / Illustrations / Getty Images

Your mother may have also told you that a good cause is worth working for. At the moment, she is standing on solid ground. Good posture is a habit and requires constant practice. This is what to do:

8 steps to an upright sitting position

    1. Position the hip and knee joints.
      Begin your search for a good sitting position by determining the position of your lower body. The knees should be at a ninety degree angle. The thighs can be a little more open up to about one hundred and twenty.
  1. Keep your feet flat on the ground. If they don't reach the floor, try using a footrest or place a thick book under them. Do not twist your ankles or place your foot on the ground with the outside.
    1. Sit straight. While sitting, the body weight is transferred from the pelvis to the chair. In the lower part of the pelvis there are two knotty bones called sessile bones; its technical name is the sciatic tuber. For perfect body alignment and proper weight transfer in a sitting position, you should be directly over these bones, not in front of or behind them.
      If your weight is directed forward, your lower back may arch, which can lead to muscle tension. If it came back, it probably fell sharply. A fall can cause disc pain, sprain, or injury. To get on the seat bones, gently rock back and forth on them. After several iterations, pause in the center between the two end positions. Congratulations! You are right above your seat bones.
    2. Maintain the lower lumbar curve. The curves of the spine in various areas help maintain a straight posture.
      The lower back usually has a slight curve that moves forward when you look at the body in profile. For correct sitting posture, you should be able to slide your hand between your lower back and the back of the chair.
    3. Problems arise when we arch our lower back, which can lead to muscle tension or spasms . If you find that your pelvis is too arched, try dropping it to a neutral position. You may find that it also helps you occupy the top of the seat bones, as mentioned above.
    4. On the other hand, if you have fallen sharply, a lumbar pillow can be helpful. A lumbar cushion, placed between the lower back and the back of the chair, can support a natural curve if your muscles are weak or tired, or if your lower back is flat.
    5. And if your seat has a built-in lumbar support, use it!
    6. Take a deep breath.
      The main respiratory muscle is the diaphragm. When you inhale, it moves downward, expanding your lungs with air.
    7. Since the diaphragm moves vertically, it plays an important role in the vertical position. A breathing technique known as diaphragmatic (or abdominal) breathing can help you get the most out of this important muscle.
    8. Check your shoulders. Are they in your ears? Does your trapezius muscle hurt?
      Placing the shoulder blades, which are flat, triangular shaped bones in the upper and lower back, can help support the head and neck. Also, if your shoulders are in front of your hips, pull your torso back. For really good posture, your shoulders should be in line with your hips vertically.
    9. Put your head back. Many of us forget that our head is connected to the spine. You can see this in people with kyphosis , a condition in which the upper body and head are far ahead of the rest of the torso.
      Now that you have a supportive sitting posture and the tension on your shoulders has decreased, try tilting your head back. Ideally, the ears should be in line with the shoulders. Depending on your condition, this may not be complete. If so, that's fine. Do not force it. The idea here is to do as much as you can, within your pain and ability, and gradually make changes towards good sitting posture.
  2. Practice correct posture by sitting frequently. Congratulations! You are aligned and seated with good posture. Remember, good posture is a habit. It takes time to develop habits, so remember to practice this technique frequently for correct posture.


The type of surface you sit on matters. If your chair needs soft padding, you may not be able to feel the seat bones as well as on a hard surface.

Chairs with reclining or reclining seats can also be problematic. Push-ups can cause you to drop sharply on your lower back, making it difficult for you to do good sitting posture. Similarly, tilting introduces an angle to your position and this can skew the results of the previous instructions.

If the seat of the chair is uneven, try to sit closer to the edge. But keep all 4 legs of the chair on the floor to avoid injury. The area around the work chair is usually flat. Most likely, there is enough room for your sedentary bones. Sitting close to the edge gives you a stable and balanced platform on which to do most of your postural work.

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