Better posture, while standing, sitting and sleeping

Mom was right: Good posture is important. It can help you prevent and relieve neck, back and joint pain. Here’s what you need to know about maintaining good posture during the day while you’re sitting and standing and at night, while you’re sleeping.

Sitting: At work, your eyes should be at about the same height as the top of your computer monitor to allow your head to be in a neutral position. Your feet should be touching the floor, with your legs and body forming a 90-110 degree angle. If you talk on the phone much of the day, use a headset. While you work at a computer, keep your body straight with your head and neck upright and looking forward. Avoid slouching and doing a lot of reaching. Position your keyboard, mouse and other items that you use regularly within easy reach. Lastly, avoid sitting for hours and hours in the same position. If possible, take regular breaks to get up and stretch and walk.

Standing: Good posture is important when standing, too. Stand straight and tall with your shoulders back. Keep your feet about shoulder-width apart. Keep your head level and in line with your body. When you slouch or stoop, your muscles and ligaments strain to keep you balanced — which can lead to back pain and headaches. Standing for long periods of time? Shift your weight from your toes to your heels and from one foot to the other.

Sleeping: Good sleep posture can help you sleep better and longer and wake up feeling more refreshed. Avoid sleeping on your stomach. Sleeping on your side with a pillow between your legs is a better option, and can help relieve back pain and tension. Sleeping on your back can help prevent and relieve back pain, too. Place a pillow under your knees to help maintain the normal curve of your lower back.