Posture is more than just looking straight; it’s the foundation of your body. Good posture means your bones and joints are correctly aligned, allowing muscles to work efficiently without strain. Over time, poor posture—like the hunched shoulders of “text neck” or a perpetual slouch—puts enormous stress on your spine, leading to back pain, headaches, fatigue, and even poor digestion. Improving your posture is one of the simplest and most effective ways to boost your health, energy, and confidence.

Here are 10 practical tips to help you correct and maintain better posture every day:

1. The “Invisible String” Check

Imagine an invisible string attached to the top of your head, gently pulling you toward the ceiling. Whether you are standing or sitting, use this image to lengthen your spine. Your head should be balanced directly over your shoulders, not jutting forward. This simple mental check is a powerful reminder to align your ears, shoulders, and hips in a straight line.

2. Stand with Soft Knees

When standing for long periods, many people “lock” their knees, which can strain the lower back. Instead, keep your knees slightly bent or “soft.” Distribute your weight evenly over both feet, with your feet about hip-width apart. This slight shift immediately engages your core and pelvis, providing a more stable base.

3. Master the Wall Test

Use a wall for a perfect posture reset. Stand with your head, shoulder blades, and buttocks touching the wall. The back of your heels should be about two to four inches away from the wall. Notice the small gap between your lower back and the wall—that’s your spine’s natural curve. Try to hold this position for a minute and feel where your body needs to be.

4. Create an Ergonomic Workspace

If you work at a desk, your setup is crucial. Adjust your chair so your feet are flat on the floor (or on a footrest) and your knees are level with your hips. Your computer screen should be directly in front of you and at eye level. This prevents you from leaning your head forward and straining your neck.

5. Sit Back, Don’t Slouch Forward

When sitting, make sure your back is supported. Use a rolled-up towel or a lumbar pillow to maintain the natural curve of your lower back. Your bottom should touch the back of the chair. Instead of leaning forward from your waist, sit up tall and bring your chair closer to your desk so you can keep your back supported.

6. Do the “Shoulder Blade Squeeze”

Your upper back muscles often get weak and stretched out from slouching. Counteract this with a simple exercise: sit or stand straight, then gently squeeze your shoulder blades together as if you’re trying to pinch a pencil between them. Hold for 5 seconds and release. Repeat this 10 times, a few times a day.

7. Avoid “Text Neck”

Looking down at your phone or tablet is one of the biggest posture killers today. The weight of your head puts tremendous pressure on your neck when bent forward. The tip: hold your phone up closer to eye level, or simply move your eyes down instead of bending your neck.

8. Get Up and Move Regularly

No single posture, even a good one, is healthy for a long time. Set a timer to remind yourself to get up and move every 30 minutes. Take a two-minute walk, stretch your arms above your head, or do a few gentle neck rolls. This breaks up prolonged static posture and prevents muscle fatigue.

9. Strengthen Your Core Muscles

Your core—the muscles in your abdomen, back, and pelvis—is the main support system for your spine. A strong core makes holding good posture effortless. Incorporate simple exercises like planks, bird-dogs, and glute bridges into your weekly routine.

10. Check Your Posture with Daily Cues

Turn routine actions into posture reminders. Use specific daily cues to prompt a posture check: every time your phone rings, every time you stop at a red light while driving, or every time you stand up from a chair. These constant, gentle reminders will eventually turn conscious effort into an automatic habit.