Do you spend a lot of time sitting? Or hunched over a computer? Wearing high heels? Holding your phone between your shoulder and your ear? Crossing your legs while seated?

If you do any of these things, they could be having a detrimental effect on your posture.

And what’s worse is that according to BackFit Health and Spine, these things could lead to:

• Back, neck, and shoulder pain
• Poor circulation
• Impaired lung function
• Poor digestion
• Constricted nerves
• Misaligned spine
• A curvature of the spine
• Headaches
• Jaw pain

Those things definitely don’t sound like fun! So what should you do? Here are some tips to help you have better posture – and, hopefully, avoid the painful side effects that can happen with bad posture.

1. Don’t Slouch: If you have a tendency to slouch – which can be done when sitting, standing, or walking – then it’s time to stop. Unfortunately, lots of people don’t even know they’re doing it! You can always ask a friend or family member to watch you over a few weeks and see what they notice about your posture.
2. Stand Up Tall: Standing up straight and tall is a great way to improve your posture – and yes, you may actually need to make a conscious effort to do it. Here are the three easy steps to help: 
   1. Lift up the front of your chest
   2. Pull your chin up as you pull the back of your head down a little
   3. Pull your shoulder blades together
3. Sit Back in Your Chair: If you spend a lot of time on a computer or in a job that requires you to be seated, you probably find yourself “scooching” up closer to your laptop or desk. Unfortunately, this can cause your posture to suffer. You want to remain in the back of your chair to help your posture and support your back.
4. Don’t Sit for Extended Periods of Time: Have you ever sat for an extended period of time and then stood up to find that you were sore or that you needed a good stretch before you could walk normally? It happens. But if you can avoid sitting for long amounts of time – those aches and pains may go away. Consider setting an alarm that gets you up and out of your chair at least once per hour so you can stretch or take a quick walk.
5. Pay Attention to “Text Neck”: Do you know what “text neck” is? It’s what happens when you spend a long period of time looking down at your phone to text – or just scrolling through social media. That downward position of your neck is not its natural position – so pay attention that you’re not spending lots of time looking down at your phone.
6. Limit Wearing Heels: Yes, heels are a no-no when it comes to good posture. They may be fine for short periods, but limit wearing them for long. Luckily, nowadays, there are lots of stylish and supportive shoes available.
7. Sleep on a Good Mattress: If you wake up in the morning with aches and pains, it may be time for a new mattress. Be sure to test out different firmnesses to see which works for you.
8. Lift with Your Knees: There’s no easier way to strain your back than to try and lift a heavy object without using your knees. And when you hurt your back, it will inevitably affect your posture.
9. Exercise: Regular exercise is a great way to improve your posture.
10. Talk with Your Physician: If you still have concerns about your posture, speak with your physician. They can assess you and make specific recommendations based on your needs.

Good posture is definitely part of having a healthy body. Use these tips to keep yourself standing tall and free from all of the things that poor posture can bring.