Do you suffer from back pain, neck ache, or shoulder stress? 

If yes, then this could be caused by poor posture. 

Poor posture, by definition, is when the spine is positioned in an unnatural way which can force the joints, muscles, and vertebrae into stressful positions. 

Fortunately, if you do have poor posture, it is not too late to change this. 

All you need to do is keep reading to discover five ways that you can correct poor posture quickly and effectively. 

• Try not to slump

While it may seem easier to slump in your chair, if you sit for long periods of the day, you need to make sure you are sitting as upright and straight as possible. This is because slumping puts additional stress on your spine, which puts more pressure on the joints and muscles that hold your backbone in place. 

If you really struggle to sit up straight, you may want to think about switching to bean bag chairs which, due to their ergonomic design, are great at improving posture. 

• Stretch at regular intervals 

Again, if you spend a lot of hours either on a desktop computer, hunched over a laptop, or even if you just text a lot, you need to make sure you are regularly stretching your muscles. 

Take the time to stand up once every hour and take a little walk around. Tilt your head from side to side and stretch your arms up in the air and then down to your toes. 

• Wear flats where possible 

If you hate to leave the house in anything less than four-inch heels, then you are not going to like this, but flat shoes are much better for your posture than high ones.

In fact, pumps and stilettos actively make your spine thrust forwards, which over-arches your back. This can lead to back pain and unnecessary pressure on your nerves. 

If you must wear heels occasionally, try to choose a lower, chunkier heel as these offer superior support than thin, pointy ones. 

• Invest in a new mattress

Did you know that your mattress has a shelf life? Depending on whether you have memory foam or spring, you can expect your mattress to last between 8-10 years. After this time, it will lose its ability to support your body as you sleep. 

Furthermore, even if you have a relatively new mattress, if it is not the right style for your weight and sleeping habits, it may still be causing your poor posture. 

Ideally, you want a medium-firm mattress with a good quality pillow and, if you sleep on your back, replace your thick pillow with a slimmer one. If you are interested in king sized mattresses consult with the team at Sleep Republic.

• Focus on your core

When you work out, try to focus on core-strengthening exercises as these can help to keep your spine strong. 

If you already suffer from joint pain, opt for low-impact exercises such as swimming or tai chi, as these put less stress on your joints but are still beneficial to your posture.