Many people find that correct posture feels unnatural and uncomfortable. But with a little bit of practice, you can make incremental changes that will have life-long results for improving your health. Here are a few tips to help:

1. Identify Bad Habits: The first step to correcting your posture issues is to identify what is causing these problems in the first place. Pay attention to seemingly small habits throughout the day that could be putting pressure on your spine. This awareness can help you shift these habits to protect your spine. Common problems including sitting with hunched shoulders, always crossing your legs, wearing high heels, carrying a baby (or other heavy items) on the same side of the body, or tilting your head to hold a phone with your shoulder.
2. Strengthen the Muscles: A strong core and back muscles can improve your posture and hold the spine in the right position. Work on bodyweight exercises that strengthen these muscles. Use the proper form while exercising, which can sculpt the body and help you feel more comfortable in the right posture.
3. Stretching the Neck and Shoulders: Stress and poor posture can result in chronically tight muscles in the neck and shoulders. Take a few minutes each day to roll the shoulders, stretch the muscles, and gently work on flexibility in your neck. Try stretching for 15 minutes before bed each night to help you relax before sleeping. Talk to a chiropractor for personalized stretching recommendations that address your unique needs.
4. Manage Screen Time: Limit the time you spend using technology. Hunching over a cell phone or laptop puts unnecessary pressure on the spine. If you must sit at a computer for work, be proactive about using tools that support your ergonomics – such as a computer stand to elevate the level of the screen. Some people also find it helpful to have a height-adjustable desk that enables different positions for sitting and standing.
5. Adjust Your Sleep Position: How is your body positioned for 8 hours each night when you are sleeping? It’s possible that your sleep position could be putting unnecessary pressure on your spine. Investing in a quality mattress is a good place to start. Avoid sleeping on your stomach, and make sure you have the right pillow to maintain a neutral neck position.

A chiropractor can help with your personalized posture assessment, showing how your bad habits are contributing to your posture. Chiropractic adjustments can be beneficial to improve the alignment of the spine, which has a positive impact on many aspects of your life.