What Does It Mean to Have Good Posture?

Good posture not only helps you stand taller and look more confident, it also improves your health. But what does it mean to have good posture? You might think it's all about your head, neck, and shoulders. But posture involves more than the position of your upper body — though, that's a big part of it.

A healthy posture requires you to keep your entire body aligned. It allows your body to combat the forces of gravity and keep working and moving smoothly. It might also prevent or improve injuries and conditions such as chronic low back pain.

Running through a quick checklist can help you determine if you are correctly aligned. And there are expert tips that you can follow to get in the habit of maintaining proper posture. 

What does good posture look like?

First, let's define the two types of posture: 

1. Dynamic: Dynamic posture is how you hold your body when you’re moving, like when you’re walking, running, or climbing stairs. 

2. Static: Static posture refers to your body position when you are still, like when you’re standing, sitting, or sleeping. 

Good posture refers to proper body alignment while moving or being still. The key is to keep a neutral –– not a straight –– spine. Your spine doesn’t follow a straight line; it curves slightly at your neck (cervical), mid back (thoracic), and lower back (lumbar). These curves help evenly distribute your weight and absorb the impact of daily movements. 

A healthy posture maintains the natural curves of the spine. This doesn’t look exactly the same for every person, because everyone's body is different. That said, experts offer the following general guidelines for having good posture when standing:

• Stand tall with your shoulders back. 

• Keep your head neutral with your chin parallel to the floor. 

• Let your arms hang freely at your sides. 

• Pull your abdominals in. 

• Keep your knees unlocked and slightly bent. 

• Place your feet shoulder-width apart. 

• Distribute your weight evenly on the balls of your feet. 

And here are some general guidelines for having good posture when sitting:

• Make sure your shoulders are back and relaxed. But don't round them.

• Keep your head level and in line with your body. 

• Adjust your chair or use a lumbar pillow to support your back. 

• Find a comfortable, padded seat if possible. Keep your thighs parallel to the floor and your knees bent at 90 degrees. 

• Keep your feet flat on the floor. Avoid crossing your legs, as doing so can change your posture or cause muscle imbalances. 

You can use these guidelines as a kind of checklist to review when evaluating your posture.

Why is good posture important? 

You might be surprised to learn that good posture can affect your mental and physical health. Here are some of the top benefits of having good posture. 

Easier breathing

There's nothing like taking a deep, energizing breath. It's easier to do that when you have good posture. Research suggests that slouching –– sitting or standing with your shoulders and head forward –– compresses the lungs. This can stop your diaphragm from working correctly, making it harder for your lungs to fill completely. Sitting or standing tall keeps your chest open, allowing your lungs and respiratory muscles to do their job. 

Fewer headaches

A forward head position causes tension in the muscles that support the neck, back, and shoulders. This can lead to tension headaches that usually start at the base of the skull and move to the forehead. Fixing your posture may reduce the symptoms and frequency of tension headaches. 

Reduced risk of injury

Good posture keeps your joints, muscles, and other soft tissues working and moving properly. Poor posture, on the other hand, can result in muscle imbalances that put stress on your joints over time. And it may cause or contribute to musculoskeletal problems, such as: 

• Chronic low back pain

• Neck pain

• Shoulder pain and injuries

• Jaw or temporomandibular joint (TMJ) pain

Increased confidence and better mood

Feeling unsure of yourself? Your posture can play a role. 

One study found that good posture can increase self-confidence, while improper posture has the opposite effect. Another study found that students who slouched felt more anxious and less capable of doing math problems; on the other hand, students who sat up straight had more confidence, and it was easier for them to solve math problems.

Sitting or standing tall may also improve your mood. Research suggests that an upright position may help reduce fatigue in people with mild to moderate depression. 

More energy and productivity

Keeping an upright posture could also boost your energy levels and productivity. In a small study, adults with a neutral walking posture had more energy, less pain, and "greater feelings of power" than those who walked slumped over. In another study, adults with good posture had higher processing speeds and a more positive general mood than those who slouched. 

So you just might check more off your to-do list when your spine is neutral. 

Tips to improve your posture 

Keep the below tips in mind to improve your posture and keep your body aligned throughout the day. Though, be sure to check in with your healthcare provider if you have pain or difficulty maintaining good posture, as they may recommend getting an evaluation from a physical therapist.

Be mindful

Be mindful of your posture during daily activities. Try to keep your spine neutral, whether you're sitting at a desk, standing in line somewhere, or exercising. Avoid looking down at your phone or other devices for long periods, as this can cause "text neck." If you have trouble remembering not to slouch, try a posture corrector. Wearing one for short periods can help retrain your muscles. 

Stay active throughout the day

If you sit all day, try getting up, walking, or doing quick stretches every 30 minutes. Moving your body can give your postural muscles a break, increase circulation, and prevent muscle imbalances. 

Practice posture exercises

Add posture exercises to your weekly fitness routine to stretch and strengthen your muscles. This will make it easier to maintain proper posture throughout the day. Exercise methods like Pilates, yoga, and tai chi can also help train postural muscles in your stomach, back, and pelvis. 

Make sure your workstation is ergonomic

Your workstation setup is critical, whether you sit at a desk or stand at a cash register. An ergonomic, or efficient and comfortable, layout helps keep you aligned by minimizing undue stress on your body. 

Wear supportive shoes

Make sure you wear supportive shoes that suit your daily activities. For example, running or training shoes might be best for your workouts. Opt for comfortable, low-heeled shoes with adequate cushioning while standing or walking for extended periods. High heels can throw off your center of balance and contribute to poor posture and back pain. 

Sleep on a supportive mattress

Most experts recommend a firm mattress for adequate support while sleeping. But some people find a softer mattress more comfortable. Try different options to find out what works best for you. And consider sleeping positions that keep your spine aligned, like lying on your side with a pillow between your legs. 

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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