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Good Posture for a Healthy Back

Table of Contents


Side view of person standing, showing spine in neutral position, curved in an "S" shape.

Good posture helps protect your back when you sit, stand, and walk. Good posture means your ears, shoulders, and hips are in a straight line, with your spine in three front-to-back curves that give it an "S" shape. These curves help absorb stress and impact on your back.

Sitting with good posture

To protect your back, pay attention to your posture when you sit.

Do not sit for long periods. Take regular breaks to walk around and stretch.

Standing with good posture

The following tips may help you have good posture when you are standing.

Walking with good posture

Walking is one of the best things you can do for your back. You may find that your back hurts less when you walk. But if you're concerned about any back pain you have while walking, talk to your doctor.

Comfortable sleeping positions

Person sleeping on their side and on their back, using pillows to support the legs.

To be more comfortable while you sleep, support your body so that you don't twist your back.

Many people find that these sleeping positions work for them, but they may not work for you. Find the position that helps you the most. If you have a very soft mattress, you may find that switching to a firmer one is more comfortable for your back.

Credits for Good Posture for a Healthy Back

Current as of: November 9, 2022

Author: Healthwise Staff
Medical Review:
Heather Quinn MD - Family Medicine

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