Poor posture can take a toll on your body. It can lead to cascading structural problems in your body and result in back and joint pain, limited flexibility, and compromised muscle strength. Over time you can develop a forward, rounded posture.

Here are some common posture mistakes:

• Hunching over your keyboard.
• Constantly looking down at your phone.
• Cradling the phone between your ear and shoulder.
• Sitting or standing at a desk for too long.

There are many factors in your daily life that can erode proper posture. If you go for a long time without changing the position of your body, you can stress your body's tissue, throw it out of alignment and have a serious impact on your health and wellbeing.

What Happens When We Develop Proper Posture?

You might say it's obvious, but sitting and standing up straight literally makes you feel better. With proper posture, you not only feel better physically but also mentally and emotionally.

Amy Cuddy is an Associate Professor at Harvard University, and in her famous Ted Talks presentation she shared her incredible insights about proper posture and how it actually changes our hormone levels.

Other Great Benefits of Proper Posture

Better breathing: Good posture allows our diaphragm to function properly, allowing us to breath optimally. This is one of the reasons that exercise like yoga and pilates focus on proper posture.

Better concentration: With proper posture, you breathe better, which means your brain receives more oxygen. This allows your brain to do a better job at thinking and concentrating.

Better self-image: In her Ted talks, Cuddy revealed that 'standing tall' actually improves how you view yourself.

Better health: Poor posture can increase the risks of a slipped disc, chronic back pain, poor blood circulation and much more. A proper posture helps to avoid these complications.

Here are some general recommendations and tips for correcting your posture whether you sit or stand for long periods at a time.

Correct sitting position

• Sit up with your back straight and your shoulders back.
• Your ears should be aligned over your shoulders.
• Evenly distribute your body weight on both hips.
• Ensure your chair is adjusted so that you can bend your knees at right angles.
• Keep your feet flat on the floor, shoulder width apart.

Bonus tip

• Try to switch your positions about every 20 minutes.
• Try taking a standing break and stretch.

Correct standing posture

• Keep your shoulders back and squarely aligned to each other.
• Your ears should be aligned over your shoulders.
• Use your stomach to keep your body straighter. Pull your belly button towards your spine.
• Wear shoes with good support and try standing on an anti fatigue mat to reduce the stress on your joints.

Bonus tip

• Take a break and go for a walk on your break. Make the most of your walk by standing tall, shoulders back, chin up and taking long strides.

Improving your posture can have so many benefits to your overall health and wellbeing. Take a moment to review how you are sitting and standing and then using these simple tips start practicing proper posture.