Please ensure Javascript is enabled for purposes of website accessibility

Proper Body Alignment 101: All the Basics You Need to Know in 2023

Written by Chris Corrales

November 13, 2022

We all want to feel our best, and part of that is having proper body alignment. Good posture not only makes us look taller and more confident, but it also prevents pain and injuries. Unfortunately, poor posture has become the norm in recent years thanks to our sedentary lifestyles and the amount of time we spend hunched over our electronic devices.

But don’t worry—it’s not too late to make a change! In this blog post, we’ll go over all the basics you need to know about proper body alignment in 2023. We’ll cover everything from how to sit correctly at your desk to how to stand up straight. By the end of this post, you’ll have all the tools you need to improve your posture and start feeling your best!

How to Sit Correctly at Your Desk

Let’s start with one of the most common posture problems: sitting at a desk. If you work at a desk job, chances are you spend hours every day sitting in a chair—and that can take a toll on your body if you’re not careful. Here are a few tips for sitting correctly at your desk:

1. Start by Adjusting Your Chair

The first step is to make sure your chair is properly adjusted for your height. Your feet should be flat on the floor, and your knees should be at a 90-degree angle. If your chair is too high or too low, use a footrest or cushions to make adjustments. 

2. Keep Your Shoulders Relaxed

Next, focus on your shoulders. They should be relaxed and down, away from your ears. If you’re hunched over your keyboard or mouse, take a break and do some shoulder rolls to loosen up. 

3. Sit up Straight

This one might seem obvious, but it’s important nonetheless! Make sure you’re sitting up straight with a neutral spine—not slouching forward or leaning back too far. Use a lumbar support cushion if you need help maintaining good posture. 

4. Take Breaks Often

Last but not least, don’t forget to take breaks often! Get up and move around for a few minutes every hour or so to stretch your muscles and give your eyes a break from staring at a screen all day long. 

By following these simple tips, you can help reduce pain and improve your posture while sitting at your desk job. Remember, it’s important to listen to your body and take breaks whenever you start feeling uncomfortable!

How to Stand Up Straight

In addition to sitting correctly at your desk, it’s also important to focus on standing up straight—especially if you find yourself slouching often throughout the day. Good posture isn’t just about looking tall and confident; it’s also about preventing pain in the long run. Here are a few tips for standing up straight: 

1. Start by Tucking Your Pelvis Underneath You

The first step is to tuck your pelvis underneath you so that your spine is in neutral alignment. This will help reduce strain on your lower back and improve your overall posture. 

2. Engage Your Core Muscles

Once you’ve aligned your spine, engage your core muscles by pulling them in tight toward your centerline. This will help support your spine and prevent slouching. 

3. Pull Your Shoulders Back

After aligning your spine and engaging your core muscles, pull your shoulders back so they’re in line with your hips. This will help open up your chest and improve breathing function while also improving appearance—standing up straight with good posture makes you look taller and more confident! 

4 . Check Your Posture Often

Finally, it’s important to check your posture often throughout the day to make sure you haven’t slipped back into old habits like slouching forward or rounding your shoulders. It takes time and practice together to get into the habit of good posture, but eventually, it will become second nature!

There you have it! A few simple tips for sitting and standing correctly at your desk. By following these tips, you can help reduce pain and improve your posture both at work and in your everyday life. Remember to focus on alignment, engage your core muscles, and take breaks often —and soon you’ll be feeling better than ever before!

Are You an Athlete Experiencing Pain But Don’t Know Where to Turn for Help?

Beyond Ergonomics gives athletes and desk professionals answers to their pain problems. Body imbalances, repetitive use, and lack of movement are the cause of many injuries and pain. Beyond Ergonomics helps you discover your imbalances and create change. MedicinEvolution’s purpose is to reduce pain and other symptoms that you haven’t had luck with. MedicinEvolution Bodywork Beyond Massage is the solution for many problems plaguing your body.  Make your appointment today!

You May Also Like…


Submit a Comment

Your email address will not be published. Required fields are marked *