8 more tips to have better posture

1. Don't be a slouch
It adds to the stress on your spine. That puts a strain on the bones, muscles, and joints you need to hold your neck and back in place. But poor posture isn't just bad for your back. A constant slump compressess your internal organs and makes it harder for your lungs and digestive system to work. Over time, that’ll make it hard to digest food or get enough air when you breathe.

2. Straighten up
​A good path to better posture is to focus on standing tall. You'll feel better and look better. Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Straighten up so you feel like your head stretches toward the sky.

3. Don't slump at your desk
It's comfortable to slouch, but it’s a posture no-no. Instead, sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your lower back to protect your spine's natural curve. Bend your knees at a right angle and keep your feet flat on the floor.

4. Beware of "tech neck"
On your smartphone a lot? Take a minute to stretch your neck. When you tilt your head down to check messages it really strains your spine. Over the course of a day (or a year!) that can have a big effect. To mix it up, lift the phone up and move your eyes more, not just your head down all the time. 

5. Driving posture counts too
Again, it's might be comfortable to recline during a long drive, but it isn’t great for your posture. Instead, consider sitting more upright. THave your your knees slightly bent, they should be at hip level or a little above. It's also good to put a pillow or rolled-up towel behind your lower back for support. 

6. Save your high heels for special nights out
They might look good, but they’re not good for you. High heeled shoes tilt your pelvis forward, which over-arches your lower back. That can put pressure on spinal joints and nerves, which can cause back pain. They also put more weight through your knees. Choose a lower heel for daily wear.

7. Sleep in a better alignment
We spend a lot of hours in bed. Choose a firm mattress that helps hold your spine's natural shape. If you're a side sleeper, bend your knees slightly but don't hug them. Your pillow height should keep your head so it's level with your spine. Back sleepers should avoid big pillows and opt for a smaller one.

8. Exercise and keep your weight down
Too much belly weight puts added stress on your back by pulling your pelvis forward. You also need strong muscles to support your spine. A well-designed workout plan will keep your body and spine in good shape, and that's  really important. Keep your nutrition good too.