As kids, most of our parents have been vocal about standing or sitting straight, but good posture is important for various other reasons. Not only does it help make you look smart, but having a good posture makes a big difference in your health and mobility as you age. And so, it is important to hold your body correctly, whether walking, standing, sitting, or sleeping, to lower your risk of pain, injury, and other health issues.

Doctors suggest maintaining the three natural curves of your spine at your:

• Neck
• Mid-back
• Lower back

It would help, especially those who work on computers throughout the day, to keep their shoulders straight and spine pain and inflammation-free. And so, there are five tips spine experts share:

A mix of exercises, which includes a mix of cardio and strength training workouts several times a week, can help increase your endurance levels along with the harmony in which your muscles work.

Experts say the combination helps improve your natural ability to stack head level over the pelvis with minimal additional concentration or strain. It also helps focus on working several muscle groups at a time.

Mental check-ins help with posture for most people, whether you are sitting or standing. Whenever you are working on a computer, make sure to relax in between—relax your shoulders and sit upright. The same goes on when you are holding your phone or tab for a longer time.

Many spinal experts also suggest doing mental check-ins throughout your day to see how you are sitting or standing and accordingly fix your posture.

It is also advisable to even set a reminder on your phone every 30 minutes.

Good posture is not just good when you stand but also when you are sitting and working. Experts stress the importance of working to maintain the arch in your lower back when sitting.

According to doctors, always check if you can slip your hand between your lower back and the back of your chair. Also, notice if your shoulders are back and your gaze is forward, and accordingly adjust your computer monitor to a different height or place your keyboard closer or farther from you at your desk.

There are many people who love wearing heels all the time, whether in office or otherwise. While they may elevate your sense of fashion or style, for a good posture, heels are a no.

Experts say pumps and stilettos thrust the base of your spine forward, which over-arches your back. That can change the way your backbone lines up and put pressure on nerves, which causes severe back pain. Also, heels also put more weight on your knees, so choose a lower, chunky heel for daily wear.

Do not slack, even when you are sleeping. According to experts, make sure to skip the soft, saggy mattress and choose a firm one that helps hold your spine's natural shape.

If you like sleeping on your sides, always bend your knees slightly, but do not ever hug them. Place a pillow under your head so it is on a level with your spine. Back sleepers should ditch the thick pillow and opt for a small one under the neck.

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