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The Final Word on Good Posture

This is the last of the posts on Posture and I hope you've found it informative.

Here are some general suggestions for improving your posture. And why good posture is important. You can talk with your professional therapist at Willow and Water for more in-depth input that fits your unique situation.


  • Sit with your back firmly against the seat with a small cushion at the lower back to stabilize the spine at its natural curve. The seat should be a proper distance from the pedals and steering wheel so that you don’t have to lean forward or reach.

  • The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Carrying Objects

  • Bend at the knees, not the waist.

  • Use the large leg and stomach muscles for lifting, not the lower back.

  • When carrying large objects, keep them close to your chest for best support.

  • Switch arms frequently if you are carrying something with only one arm.

  • Keep backpacks and purses as light as possible, and balance the weight on both sides, alternating side to side.

  • When carrying a backpack, avoid leaning forward or rounding the shoulders.

  • Stay aware of your fluid spine without tension and with greater ease of movement.


  • For proper support, use a firm mattress that feels just right to you.

  • Use a pillow that provides good support and alignment for your head and shoulders.

  • When sleeping on your back, support your lower back by putting a pillow under your knees, just like your massage therapist does during your therapy session.

  • When sleeping on your side, keep a neutral position across your chest and upper back as much as possible. Hug a pillow while you sleep to help keep your shoulders from curving inward.

  • Also, when sleeping on your side, the best angle for your legs is with your knees hip-length apart, so place a pillow with the correct amount of thickness between your knees.

Remember, Willow and Water has the experience and training necessary to help you through any of your posture and stability requirements. If your job is causing you back or neck pain or you're finding muscular imbalances while training, or if you just need a tune-up and some handy hints, book in to see me soon and get it sorted!

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