According to a 2019 national survey, 47 percent of people in the USA say they are concerned about their posture and its impact on their health.

Even though slumping over in a desk chair and walking around with rounded shoulders may feel more comfortable, and easier, than learning the best way to correct your posture, it's not doing your health any favours. Slouching can make you feel fatigued when you're simply sitting, lead to headaches and pain, or cause numbness and tingling in the legs and arms. When you're sitting for longer periods of time, you also start leaning forward and compressing the diaphragm. You then won't be getting proper air and oxygen, which is part of the reason why we feel fatigued.
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But it can also lead to more serious health implications — slumping over can wear away at the spine, making it more  prone to injury, cause back, neck, and shoulder pain, decrease flexibility and misalign the entire musculoskeletal system, according to the U.S. National Library of Medicine (NLM). Why? Think of your head like a 5 kilogram bowling ball — when you lean forward, the gravitational pull on the head increases, which can cause the weight of the head to put up to 5 times that amount of pressure on your neck and shoulders. Even a slight misalignment can place unnecessary strain on your body.

7 points to consider when standing upright:

Step 1: Start standing with feet shoulder width apart. Distribute weight equally on the balls of both feet.

Step 2: Gently pull your lower abdominal muscles up and in, as if moving the belly button toward the backbone, to achieve a neutral spine. (Another way to picture this is to imagine slightly tucking the stomach in.)

Step 3: Gently lower shoulder blades back and down as if tucking them into your pants pockets.

Step 4: Adjust your body so knees are pointed forward and relaxed or slightly bent. Align your knees over feet, hips over knees, and shoulders over hips.

Step 5: Let arms hang naturally at your sides.

Step 6: Look straight forward and keep your head level so that earlobes are above shoulders. Avoid pushing your head forward, backward, or to the side.

Step 7: Scratch the crown of the head to bring awareness there. Picture an arrow shooting straight upwards from that point on the head. This visualization will help in lifting the chin so that it is parallel to the floor and in ensuriing that your body is standing tall.

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.