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.

Poor posture contributes to problems in breathing patterns. We see this issue frequently in people who spend a lot of time sitting each day. Maintaining a posture where your shoulders are rounded and your head is forward causes the muscles around your chest to tighten. These tight chest muscles can limit the ability of your rib cage to expand, and this can cause you to take rapid, shallow breaths.

More specifically, people with a more curved upper back (thoracic kyphosis) and internally rotated shoulders have limited movement of their thorax. When breathing in, the rib cage can’t fully expand and the lungs cannot fully inflate.

An increased arch in your lower back (lumbar lordosis), where the pelvis is tilted forward, decreases the range of motion of the lower lumbar spine and shortens the latissimus and lower back extensor muscles. This limits the range of motion of the diaphragm, again restricting the inflation of your lungs. The abdominal muscles are overstretched in this posture as well, limiting their function of helping to breath out. 

Some people may also find difficulty breathing with an exaggerated curve in their neck (cervical lordosis) due to compression of their larynx. 

Belly breathing pulls down on your diaphragm, which is a dome shaped muscle between your chest and your stomach, to suck air into your lungs. Belly breathing fully inflates your lungs so that you get as much air as possible, whereas chest breathing only partially inflates your lungs.

Stress-related illnesses, sleep problems, respiratory problems, immune system weakening, and high blood pressure are all symptoms of long term shallow breathing.
 
Try it for yourself
While sitting in a chair, let your shoulders slump and your head hang forwards. Now in this position try and take a deep breath.

How does it feel? Hard to do a belly breath right?

Poor alignment in that slumped position means your diaphragm can’t descend easily making it hard to activate the posterior half of your diaphragm that attaches to your lower ribs and spine. To get enough air in, your body has to recruit its “back up” breathing muscles around the neck and chest to help breathe in, expanding the rib cage to get air travelling down into the lungs.

These neck and chest muscles are not very efficient and are not designed to be used for the 17,000 breaths we take on average per day. They get tired, fatigued and tight, which can lead to headaches, neck and jaw pain.

Now try sitting tall, with your head up and shoulders back, then take a deep breath into your belly. It’s easier, right? The process of putting yourself in a more optimal position for your spine allows the correct respiratory muscles to activate, drawing air into the lower lobes of the lungs where the best bloody supply is. 
  
*Clinical research findings*
Forward head posture causes expansion of the upper thorax and contraction of the lower thorax, and these morphological changes cause decreased respiratory function.
(JOURNAL OF PHYSICAL THERAPY SCIENCE 2019)

Results indicate that forward head posture could reduce vital capacity, possibly because of weakness or disharmony of the accessory respiratory muscles.
(JOURNAL OF PHYSICAL THERAPY SCIENCE 2016)

Alteration of head and neck positions can have an immediate negative impact on respiratory function. Clinicians should be prompted to assess respiratory function when assessing individuals with forward head posture and torticollis and reduce the tension on respiratory system to avoid negative consequences.
​(BIOMED RESEARCH INTERNATIONAL 2018)