Bad posture? Straighten up to reduce pain

Good posture can prevent a lot of little (and big) aches and pains that can take a lot of effort to fix later. While you might've learned good posture before, here is a refresher with tips to get you standing and sitting well again.

Hunching at your desk, slumping into your seat, slouching as you wait in line: These postures strain your neck, shoulder, back, and hips, forcing muscles to work harder than they need to, increasing your pain.

Good posture isn't a 15 minute exercise. It's 24/7 mindfulness about how you hold your body. But if you haven't been as posture-perfect as you should be for a while, you'll feel strange at first, maybe a little like a tin soldier, as you square your shoulders and sit up straight. Don't worry — that feeling will go away.

The good news is that both strengthening and stretching exercises help to improve posture. As your muscles grow stronger and more supple, they'll have an easier time supporting your spine and keeping your body in alignment.

Here are some ways to improve posture fast:

Standing before a mirror, see if:

1. your shoulders are square, not rounded or hunched
2. your chest is lifted, not sunken
3. your chin is slightly tucked, not protruding forward
4. your head is directly over your shoulders, not thrust in front of your chest.

Pull in your stomach and buttocks and unlock your knees. In this pose, you should look and feel good.

1. Stand with your back against the wall, with your heels about 15 centimetres (six inches) away.
2. Let your head, shoulder blades, and buttocks touch the wall.
3. Slip your hand behind your lower back. If there's more than a hand's thickness, tighten your stomach to flatten the curve in your back. If there's too little space, arch your back so that your hand fits.

This is your ideal posture.

1. Put both feet on the floor or a foot rest, keeping your knees level with your hips.
2. Tuck your chin slightly so the top of your head points toward the ceiling.
3. Square the small of your back against the back of the chair.
4. If you need more support, put a rolled towel or cushion behind your lower back.

These tips will help reduce back pain, even if it feel awkward at first. Resist the temptation to slouch back into your old position.