Modern life can take its toll on your spine. Bad habits from everyday activities such as sitting hunched over your laptop, constantly looking down at your cell phone or even sleeping on an incorrect pillow may cause poor posture. This poor posture can easily become natural to you and can cause, along with aggravate, back and neck pain. Luckily, the main factors affecting posture and ergonomics are completely within your ability to control and are can be relatively easy to change.

The following steps suggest ways to help you improve posture and ergonomics:

  • If you end up sitting each day for prolonged periods, stay limber. Try to get up for a couple minutes every half hour and stretch, walk, or stand.
  • When sitting at a desk at work at a desk make sure you sit up straight with good, tall posture and your shoulders dropped.
  • Exercise...it may seem obvious but a healthy body makes posture control easier. By strengthening your core (the muscles of your abdomen and pelvic area) this forms the foundation of good posture.
  • Wear supportive footwear when standing. Try to avoid regularly wearing high-heeled shoes, which can affect the body’s center of gravity and induce compensatory alignment of the entire body, which can negatively affecting back support and posture.
  • Don't forget to maintain good posture and ergonomics when you move. For example walk tall with your shoulders back.

Remember the phrase that a stitch in time saves nine. It's never too late to make a difference but you can make a greater difference the earlier you start correcting your posture.  The changes listed above are relatively easy to make and will pay off in with a healthier spine and less pain/stiffness over time.