Posture checklist

Simon Crompton

A good posture can greatly improve and prevent back problems. Follow these simple rules.

How to stand

Don't round your back - imagine you are being lifted by a string fixed to the top of your head
Avoid hunching your shoulders and tensing your neck when stressed
Wear comfortable, low-heeled shoes - high heels put pressure on the lower back

How to sit

Use an upright chair that supports your lower back
Support the small of your back with a small cushion or rolled up towel
Stand up and stretch every 20 to 30 minutes

Illustration of a man sitting on a chair

How to lift

Always look at alternatives to lifting - can you push or pull?
Lift only what you can handle and get help if you need it
Bend your knees and keep your back straight and your feet apart when lifting
Avoid lifting and twisting at the same time
Always lift and carry close to your body
Bend your knees rather than your back when putting a load down

Illustrations courtesy of David Winter.

This article was last medically reviewed by Dr Rob Hicks in September 2007.
First published in March 1999.

Disclaimer

All content within BBC Health is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The BBC is not responsible or liable for any diagnosis made by a user based on the content of the BBC Health website. The BBC is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. See our Links Policy for more information. Always consult your own GP if you're in any way concerned about your health.