While sitting, keep your pelvis straight and your hips against the back of the chair. Your hand should be able to slip between the middle of your back and the back of the chair. To determine if a chair is the appropriate height, knees should come to a 90 degree angle while feet are flat on the floor. A foot stool or bench to rest your feet on also helps relieve stress on the back. Workers should take a break every 30-50 minutes to stretch in the opposite direction, allowing some muscles to stretch and others to relax, said Russell.
Posture can be improved, and the sooner the better, the therapists say.
The longer we maintain incorrect positioning the more it feels right to our body, they say. A crucial part of correcting postural problems is retraining the body's involuntary positioning, she says. Some postural problems are caused by structural faults. Although many structural problems cannot be totally corrected, it is important to be aware of them to prevent them from causing more injury or deviation, said Dr. Stanton. Treatment goals for correcting postural problems include restoring range of motion, increasing flexibility and strengthening weak muscles.