Work to Make Correct Posture a Habit

Improve Your Posture Now
To Prevent Pain Later

There’s something you can do right now to look better and prevent years of backaches, headaches and other painful symptoms as you get older: Pay attention to your posture. To combat years of poor habits, including slouching in front of computers and TVs, here’s what you should do:

• Learn about correct posture. Your Mom was right, but there’s more to it than just standing up straight. It means maintaining your spine’s natural curves. You have to train your body to stand, walk, sit and lie in positions where the least strain in placed on supporting muscles and ligaments.

• Take the wall test. Stand with your head, shoulder blades and buttocks touching a wall with your heels 2-4 inches away from it. Slide your hand behind the curve in your lower back. You'll feel about one hand's thickness of space between your back and the wall. If there's too much space, tighten your abdominal muscles. If there's too little space, arch your back. Walk away from the wall and maintain this posture.

• Keep your body in alignment when sitting. Rest both feet flat on the floor while keeping your knees level with your hips. Sit with your back against the chair, using a cushion if you need support. Stretch your head toward the ceiling and tuck your chin in slightly. Keep your upper back and neck straight and shoulders relaxed (not rounded or pulled backward).

• Exercise to strengthen your core. Start with easy stretches and exercises (check out www.aarp.org/fitness). Work up to taking classes in Pilates, yoga and strength training. If you already have back or other physical problems, talk to your doctor before you start a program, and work with a physical therapist or personal trainer.

• Keep your bones strong. Maintain a healthy diet rich in calcium and vitamin D. To prevent osteoporosis (thinning of the bones), do weight bearing exercises such as walking, jogging and climbing stairs. Strong bones and good muscle support will help you make correct posture a habit.