- Hip-distance apart. If they are crossed, uncross them and try to keep them aligned with your hips.
- Keeping one foot slightly forward of the other can help relieve pressure from your lower back muscles.
- Keep your feet pointed forward, not out to the sides.
Move your body weight to the balls of your feet.
If your weight was on the outside of your feet, you are pronated. If your weight was previously on the inside of your feet, you are supinated.
- Pronation and supination are common problems. However, they can result in ankle, leg, hip and back problems in the future.
- If it is very hard to move the weight to the balls of your feet, you can consult a podiatrist to get custom orthotics. They can help correct your posture.
Wear supportive footwear.
Don’t stand at work in heels or flat shoes without arch supports. Add arch supports to your shoes if they don’t have them already.
Don’t lock your knees.
There should be a very slight, almost imperceptible, bend in them. Locking your knees increases stress on your joints.
Adjust the curvature of your spine.
Your lower back should have a slight curve to it. Some people may have too much of a curve in their lower back, called “hyperlordosis,” which is often caused by weak core muscles or excessive abdominal weight.
Other people may stand with their pelvis tucked too far in, causing the lower back to be straight instead of maintaining its natural curve. This is called a “flat back” and is also unhealthy. It can be caused by sitting for too long in one position or by tightness in your core muscles.
If you are prone to low back pain, try contracting your abdominal muscles a little. Imagine you have a corset that is pulling your stomach muscles in and upward. Your back will be supported. Don’t tilt your pelvis; use your abs to support your body.
It may take time to develop postural muscles in your legs, belly, back and shoulders. Keep with it for several months to get pain-relieving results.
IMPORTANT NOTE: People often make the mistake of overcorrecting what they think is bad posture. If you're holding yourself in a position, you're having to use different muscles, and that can leave you feeling sore. In addition, locking your spine in extension or a straight line can lead to a lot of other issues in your neck, hips, and knees.