Simply defined, posture is the position in which you hold your body against gravity while standing, sitting or lying down. A good posture involves training yourself to put the least strain on supporting muscles and ligaments during a normal daily routine.

At any point in time, most of us are seen complaining of stiff neck, hunched and tense shoulders, tightness in thighs, calves and ankles, backache and headache. Such painful symptoms are simply the result of not “standing up straight” or “pulling our shoulders back” as we were often told to do so as kids.

Bad posture is often caused by habit, as we allow ourselves to relax while holding our body in such a manner that maximum strain is placed on minimum area. Try sleeping on the goll takya for a night and you will know what I mean. The weight of the head and entire upper torso is transmitted to the neck muscles thus causing a stiff neck in the morning, pained expressions and irritability.

A good posture not only contributes to a good overall appearance, but also reduces aches and pains, thus improving the quality of life. The way you carry yourself will determine the efficient use of muscles, allowing the body to use less energy and preventing fatigue.

People in the habit of slouching when sitting, often get up with grimaces of pain as they have been straining far more muscle fibres of the lower back than they would, had they been supporting their back with proper lumbar cushions.

Driving from the edge of your car seat is one such instance. Always use seat belt not only for safety but also for correct alignment of the body while driving.

A good sitting posture such as back and shoulders straight with your buttocks touching the back of your chair helps decrease the abnormal wear and tear of joints that could even result in arthritis. It is highly advisable that you use a lumbar roll to maintain the normal spinal curves and support your shoulders by keeping your arms on side rests and feet flat on the floor.

Changing your position every thirty minutes not only reduces stress but also works as an indicator as to which of your muscles are being misused or over used, thus ensuring timely correction.

As I write this piece, I feel a nagging stress creeping up the left side of my neck. I have a nasty habit of tilting my neck to one side and not supporting my arms as I work on the laptop. Suffice to say, that I should start looking for a strong painkiller.

A correct sleeping posture decreases the stress on ligaments holding the spinal joints together. Sleeping on your tummy especially on a sagging mattress causes undue back strain and pain in the neck. Similarly, do not sleep on your side with your knees drawn up to your chest.

Try to sleep in a position which helps you maintain the curve in your back such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent. The pillow should be slim enough to align your neck with the rest of your body and not raise it higher.

When getting up from sitting or lying position, never use your waist to push yourself, rather use your arms to get the needed leverage and always move to the edge before attempting to change your position. I know some of these suggestions are ‘easier said than done’, but with perseverance old habits can be broken and replaced by new healthier ones.

Your standing posture should be the one that aligns you with the heavens, literally. Imagine, yourself being held by an invisible chain attached to the top of your breast bone and your body will become taut in all the right places as your walk with your head held high and stand tall!

A rule of thumb for good posture will be to ‘walk 20-30 steps after every 30 minutes of sitting’! Never try to lift anything by bending at the waist, rather bend at your knees. This is a particularly difficult habit to form as this scribe can vouch, but practice makes perfect.

A proper posture goes a long way in making an average person look dignified, confident and attractive. Contrarily, a poor posture can make even the most beautiful faces less than ordinary.