While a great deal of attention seems to be paid to our postures while standing, our posture at rest is often much more important, especially as this is often how much more of our time is spent. Yet because it is less demanding, our resting posture receives much less of our thought and effort.

Different parts of the spine have natural curves to them. In both the neck and lower back there should be a slight forward curve, and just the opposite, a slight backward curve, in the middle and upper portions of the back. While sitting, if any of these areas are kept out of their most natural state, either too curved or too flattened, a variety of physical problems may soon occur including fatigue, pain in the joints, muscle strains, and neck and disk problems, just to name a few.

There are several key but simple principles to good sitting posture which must be mastered. Each principle builds upon the others, and disregarding any one will hinder your efforts of attaining the most efficient posture.

First, you should be seated with your head lifted upright and your neck relaxed, not craning or straining at all. Most people unconsciously sit with their heads tilted forward and down while sitting at a desk, especially while working at their computer. Hunching forward puts undo strain on all the muscles in the back causing them to become weaker over time.

The shoulders should also be kept in a relaxed position as if falling away from the ears while your entire spine is vertical, not leaning forward or backward in either direction. When the body is out of its vertical alignment, stress increases on all of the adjacent muscles.

The pelvis should also be tilted forward, thus avoiding pressure on the tail bone which does not support weight well. Shifting your weight forward distributes weight across the hip bones and legs, which are far better at carrying heavy loads. Be sure to take frequent breaks, thus giving these muscles time to recover and increase circulation.

If at all possible, try tilting the seat of your chair forward. Not only will this help encourage a forward pelvic tilt, but it will also help correctly align the spine and re-enforce its natural, supportive curves.

The lower abdomen should be drawn in slightly which gives structural support and also allows for a natural curve in the lumbar spine to help support your weight better.

You may find that these practices feel unnatural or tiring. If this is the case, a postural exercise routine may help by exercising specific muscle groups in ways that will help them provide the best support for an efficient posture. Such programs exist, and are an excellent investment for anyone taking their health seriously.

Anyone can improve posture.  The next time you sit, pay particular attention to your habits. Notice areas in which you excel, and others that may need work. Also, examine areas where you commonly relax, ensuring that they are conducive to good and healthy posture. By being more aware of these formerly unconscious patterns, you'll slowly but surely begin to notice improvement and feel much better.