The Health Benefits of Good Posture: More Than Just Looking Good

Having good posture does far more than just improve how you look. For example, it helps spread your weight evenly, which lowers the stress on muscles and joints. You benefit from better balance and greater energy levels. And, it can help with health issues such as neck and back pain, breathing problems, digestive issues, hip pain, and muscle fatigue.

On the other hand, poor posture can lead to long-term chronic health problems.  

Types of posture 

When you think of what posture means, you are likely focused on static posture. This refers to how you hold your body when you aren’t moving. You may be standing, sitting, or lying down. So, this includes your posture when sleeping.

The other type of posture is known as dynamic posture. This is how you keep yourself stable when you are moving. Your body is always adjusting to stay upright when you are walking, running, or going up and down stairs. Dynamic posture also comes into play during activities such as yoga or sports.  

For good static posture when standing or sitting, the goal is a neutral, upright position of your spine. This means you’re not flexing too far forward or arching backward. An easy way to make sure you are in a neutral spine position is to put your shoulders down and back. Shift your chin and head back so your ears line up with your shoulders. Tighten your core muscles while keeping a slight arch in your low back area, bringing your belly button in towards your spine.  

Sometimes, your body naturally corrects your posture and movement without conscious thought. However, there are some things you can do to become more aware more often of whether you are practicing good posture. For example:

• Keep your head level and directly above your shoulders, rather than jutting forward from your shoulders. Make sure you are not craning your neck or back in a forward position or hanging your head in front of your body.
  
  
• When standing, line your shoulders up above your hips. Make this as straight a line as you can.  
  
  
• If you are sitting, try to keep no less than a 90-degree angle at your hips.  
  
  
• When standing, keep your feet spread apart as wide as your hips.  
  
  
• When sitting, place your feet flat on the floor in front of you. Bend your knees at a 90-degree angle. Keep your ankles separated.  
  
  
• When sitting in a chair, you may want to use a pillow to support your lumbar spine.
  
  
• Also, if you are sitting for a long time, change positions every 30 to 60 minutes. 
  

Benefits of good posture 

Some benefits of good posture are well known. Others may surprise you. Here are some ways good posture can boost your health:

• Helps bones, joints, and muscles work well. Good posture means your bones and muscles are in alignment and working well together. This results in less stress on your body. Proper posture can also ease back and neck pain.  
  
  
• Engages core and back muscles. Good posture engages the muscles of the core, back, shoulders, and neck. Adding strength exercises will help further boost muscle strength and endurance, aiding your stability and balance.
  
  
• Improves circulation. Poor posture may reduce space for vital organs. This can result in reduced circulation, which may impact how your organs work. Remember to keep yourself aligned to keep blood flowing.  
  
  
• Helps you breathe. When you sit or stand correctly, your ribcage and diaphragm can work properly, making it easier for your lungs to expand. You will be able to take deep breaths more easily.
  
  
• Helps prevent injuries. Improved strength and flexibility allow for proper lifting techniques, decreasing your chances of injury.
  
  
• Lowers the risk of headaches. Poor posture can increase tension in the neck and upper back, causing headaches. Improving your posture can help limit these types of headaches.
  
  
• Lifts your mood. Standing straight can boost your self-confidence and your spirits.  
  
  
• Allows better digestion. Slouching after a meal can lead to heartburn and sluggish digestion. Sit up tall to keep your digestive system working well.
  
  
• Increases energy. When your joints and bones align, your muscles don’t have to work as hard. This can mean you will have more energy and feel less fatigued.
  
  
• Reduces jaw pain. If you experience pain while talking, yawning, or eating, it could be due to poor posture putting stress on your jaw muscles. Relaxing and loosening your jaw, and practicing good posture, can help alleviate this pain. 
  

How to maintain good posture 

You’ll want to find some practical ways to pursue good posture. Here are a few suggestions:

• Incorporate core and upper back exercises in your fitness plan. Strong core and upper back muscles will help keep your spine in alignment.
  
  
• Take yoga or tai chi classes and become more attuned to your body. Connect the physical and the mental to be aware of ways your body is moving and whether your posture is correct.
  
  
• Wear shoes that fit well. Be wary of forcing your feet into shoes. Choose comfortable footwear that’s not too tight.
  
  
• Follow a healthy food plan. Eat a variety of whole foods to build up muscles and bones. Include sufficient amounts of lean protein in each meal, along with veggies, fruits, and whole grains. 
  

Exercises you can do at home to improve your posture 

The exercise videos below can help you improve your posture. If you have existing health issues, speak with your doctor before starting these or any other sort of exercise routine.

Guided Chin Retraction for Good Posture

Prevent Slouching with Strengthening

Improve Neck and Spine Alignment

Core Express at Your Desk

Techniques for Optimal Sitting Posture

Back Relief from Desk Sitting

Good posture brings so many benefits to your physical and mental health. Why not choose one way to improve your posture today?  

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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.   

References

Brown Health University. (2024, June 7). Posture and how it affects your health. https://www.brownhealth.org/be-well/posture-and-how-it-affects-your-health

Choudhary, M. K., Penninkangas, R. M., Eräranta, A., Niemelä, O., Mangani, C., Maleta, K., Ashorn, P., Ashorn, U., & Pörsti, I. (2022). Posture-Related differences in cardiovascular function between young men and women: Study of noninvasive hemodynamics in rural Malawi. Journal of the American Heart Association, 11(5), e022979. https://doi.org/10.1161/JAHA.121.022979

Cleveland Clinic. (2023, October 18). Posture. https://my.clevelandclinic.org/health/articles/posture

Harvard Health. (2017, January 24). Why good posture matters. https://www.health.harvard.edu/staying-healthy/why-good-posture-matters

Harvard Health. (2023, July 20). 3 surprising risks of poor posture. https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture

Kang, K. W., Jung, S. I., Lee, doY., Kim, K., & Lee, N. K. (2016). Effect of sitting posture on respiratory function while using a smartphone. Journal of Physical Therapy Science, 28(5), 1496–1498. https://doi.org/10.1589/jpts.28.1496

National Institutes of Health. (2017). Getting it straight. https://newsinhealth.nih.gov/2017/08/getting-it-straight 

This article was written by Sharon Odegaard, edited by Jason Nielsen, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, SCS, LAT, ATC, CSCS, CSPS, on February 4, 2025. 

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