Is it not uncommon to hear someone complain about a sore back or a stiff neck. While many people experience these discomforts, very few give their posture much thought. Your posture, however, has an impact on your life both inside and outside of the office. As a matter of fact, the cause of your discomfort may very well be due to poor posture. Here are some questions to keep in mind throughout the day to help evaluate your posture.

While sitting, ask yourself:

Are your shoulders back?
Is your back straight?
Is your head in line with your back?
Are both your feet flat on the floor?
Are your knees at a 90-degree angle?
If using a keyboard or mouse, are your arms at a 90-degree angle with your wrists flat?

While standing, consider:

Are your shoulders back?
Is your back straight?
Is your head in line with your back and not titled to look at a screen?
Are your hips level?
Are your feet shoulder width apart?
Are you engaging your abdominal muscles?

If you answered no to any of those questions, that’s okay! Even I answered no to some questions. It does mean, though, that your posture could use some work.

Maintaining proper posture will help you avoid injuries and muscle pain that can prevent you from working or doing household chores. Your muscles work more efficiently with good posture.

Here are some tips to have better posture:

Take a wall test.
- Stand with your heels roughly 4 – 6 inches from the wall with your shoulder blades and buttocks touching the wall. Measure the distance between your neck and the wall. Repeat with your lower back. Both measurements should be 2 inches or less.
- If there is too much space between your back and the wall, engage your abdominal muscles a little more.
- If there is not enough space or you have no space between you and the wall, arch your back enough so that you could fit your hand comfortably in the gap.

Create mental reminders to check your posture.
- Every time you are stopped at a red light, think about your posture.
- Put a sticky note on your monitor at work to remind you to sit correctly.
- When you enter a new room, think about your standing posture.
- On your phone or favorite device, add a daily digital reminder to correct your posture.

Replace standard equipment with products that have an ergonomic design.
- Keyboards, computer mice, desks, footrests, gardening tools, and even snow shovels have an ergonomic option. Next time you go to purchase an object, see if there is an ergonomic option.

Strengthen your muscles
- Do some yoga or Pilates to help strengthen your muscles and improve your posture.

It is never too late to improve your posture. It takes work and dedication to continually have good posture. Just taking a few minutes each day to remind yourself about your posture could make a big difference in your neck and back pain.