How to get great posture for overall energy levels and relieving back pain 4



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While good posture starts from an early age, it’s important to know that posture can be improved and strengthened at any stage in life! Not only can good posture prevent common problems like back pain, you might be surprised to know that it’s also responsible for increasing alertness and enhancing daily energy levels.

Good posture is important for opening up the chest to allow more oxygen into the lungs, which can effectively increase energy levels.

While activities such as gardening offer fantastic health benefits in terms of moderate intensity physical activity, body positions such as stooping, kneeling and squatting for long periods of time can cause postural problems.

Where possible, change positions frequently and try incorporating a chair or comfortable cushion into your garden routine in order to achieve a less painful position.

Test your posture!

A simple test for upper body posture is to have a friend look at you from the side while you are facing forward, and to then compare whether your ears are in-line with your shoulders, your shoulders are straight rather than rounded, and that your arms hang down by your side rather than too far in front of the body.

For the lower body, your friend should assess whether your knees, hips and ankles are in a straight line or whether anything is sitting too far back or forward.

How to improve your posture

Don’t fret if you need to improve your posture – a few small adjustments can make a big difference! Follow these top tips from Nature’s Own Exercise Physiologist and Dietitian Kate Save:

  • Simply having an awareness of your posture during the day can assist with improving posture as you can voluntarily correct this. Start by checking your reflection in the windows, mirrors or shadows on the ground and then making adjustments to your posture to straighten yourself up. If it helps, set yourself some reminders throughout the day!
  • Ensure to get up out of your chair at least every 15-20 minutes as long periods of sedentary behaviour can negatively affect posture. Start by setting your timer on your phone, watch or even kitchen timer to get used to moving around more, or alternatively, get up every ad-break if watching TV or every time you answer a phone call or email if sitting at a computer.
  • Even when we walk we can have bad posture, especially as we get tired later in the day, as we tend to slouch forward resulting in rounded shoulders and a forward hanging head. Try concentrating on engaging your abdominal muscles by pulling your belly button into your spine, pulling back your shoulders and expanding your chest to improve your dynamic posture.


Share your thoughts below.


Authored by Nature’s Own Exercise Physiologist and Dietitian, Kate Save

Kate Save

Kate Save is an Accredited Practicing Dietitian, Accredited Exercise Physiologist, has completed a double degree in Nutrition/Dietetics and Exercise Science, and completed an Advanced Diploma in Diabetes Education. Kate has over 10 years of experience in the Health and Fitness industry. Kate is the Director of Peninsula Physical Health and Nutrition which has 7 locations across the Mornington Peninsula as well as managing Dietitian and Exercise Physiology services for 2 Private hospitals. Kate also lectures in the fields of Nutrition and Exercise Science for various educational institutions - her key areas of focus are Weight loss, Diabetes, Heart Disease, Bariatric Surgery Nutrition, Coeliac Disease, Eating Disorders, food intolerances and irritable bowel conditions. Her main objective is to assist individuals achieve optimal health and well-being through balanced nutrition and appropriate exercise prescription.

  1. This is really good, each time I buy new shoes I also buy orthotics from the chemist, I find this helps with posture.

  2. Strengthening your body’s core will also help with posture, sit on a fit ball and try keeping from slumping while on the computer.

  3. Exactly right Wendy…….core exercises are extremely important for everyone. Almost any motion or activity the body engages in such as pushing, pulling, reaching or lifting all starts with the core and that’s why it is also important for posture as the core and surrounding stabilizer muscles help to keep your body upright and balanced. I posted an article on my blog with 5 easy exercises to do while sitting at work (or at home) you might like to read. You can see it here:

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