Better Posture at Home: Simple Tips

Standing Tall

Good posture is more than just “standing up straight.” It’s about supporting your body in a way that reduces strain, improves balance, and allows you to move with confidence. For older adults and people with disabilities, poor posture can lead to pain, fatigue, breathing difficulties, and even increase the risk of falls.

At Arriba Physio, we work with many Sunshine Coast residents to help improve posture gently and safely in the comfort of your home. This article explains why posture matters and offers practical, easy-to-follow tips to help you sit, stand, and move better every day.

1. Why Does Posture Matter?

When posture is good:

✅ Your muscles work efficiently.✅ Your joints move comfortably.

✅ You breathe more easily.

✅ You feel more balanced and stable.

When posture is poor:

❌ Muscles and joints are under extra strain.

❌ Pain develops in the back, neck, or shoulders.

❌ Balance can be reduced, increasing fall risk.

❌ Daily activities become tiring or harder to do.

For people using mobility aids or living with conditions affecting movement, posture can also influence how well they use their walker, wheelchair, or other equipment.

2. Common Postural Challenges at Home

Many people, not just seniors! Develop poor posture over time. But certain challenges are more common among older adults and people with disabilities:

• Slouching in chairs without good support.

• Sitting for long periods without changing position.

• Leaning heavily on one side when standing or using a walker.

• Hunching the shoulders or dropping the head forward.

• Weak core or leg muscles that make upright sitting or standing tiring.

Recognising these habits is the first step toward change.

3. Easy Posture Tips for Sitting Comfortably

a. Choose the right chair:

• Use a chair with a firm seat and good back support.

• Avoid deep, low, or saggy chairs that make it hard to get up.

• Consider a cushion for extra support if needed.

b. Sit tall:

• Feet flat on the floor (or a footrest if needed).

• Knees roughly at hip height.

• Hips back in the chair.

• Shoulders relaxed, not rounded forward.

c. Take regular breaks:

• Change position every 30–60 minutes.

• Even small shifts (crossing legs the other way, leaning back briefly) help reduce stiffness.

  
  

4. Standing Posture Made Simple

a. Check your stance:

• Feet hip-width apart.

• Knees slightly bent, not locked.

• Weight evenly on both feet.

b. Align your upper body:

• Shoulders relaxed and gently back.

• Head level (imagine a string pulling the top of your head gently upward).

• Tummy muscles lightly engaged if you can.

c. Using mobility aids:

• Adjust your walker or cane to the correct height (your physiotherapist can help with this).

• Stand as upright as is comfortable, avoiding leaning too far forward.

  
  

5. Movement Matters More Than Perfect Posture

Posture is not about holding a stiff, rigid “perfect” position all day. Instead, it’s about balance and movement. Staying in any position too long can cause discomfort.

Helpful habits:

• Gentle stretching throughout the day.

• Seated or standing exercises guided by your physiotherapist or Allied Health Assistant.

• Short walks at home or outside if safe.

A physiotherapist can design a personalised exercise plan to strengthen the muscles that support better posture, while an Occupational Therapist can help adjust your home set-up to make good posture easier.

6. How Allied Health Professionals Can Help

Improving posture often needs a team approach:

✅ Physiotherapists (Physios):

• Assess your posture and movement.

• Teach exercises to strengthen key muscles.

• Provide hands-on treatment if needed.

✅ Allied Health Assistants (AHAs):

• Help you practise exercises safely at home.

• Support you to stay consistent with your plan.

✅ Occupational Therapists (OTs):

• Advise on seating and furniture arrangements.

• Recommend equipment for safer, more comfortable posture.

• Suggest changes to your daily routines to reduce strain.

  
  

7. Small Changes, Big Impact

Improving posture doesn’t mean making huge changes overnight. Even small adjustments can reduce pain, improve balance, and support independence at home.

If you're caring for a loved one, gentle reminders and supportive seating can make a world of difference.

Need Support? We’re Here to Help.

At Arriba Physio, we provide mobile physiotherapy and wellness services across the Sunshine Coast. We work with seniors and NDIS participants to improve posture, mobility, and confidence — all in the comfort of home.

📞 Contact us today to book a home visit or learn more about our team.📧 Or follow us for more helpful tips tailored to seniors and NDIS participants.

Disclaimer: This information is general in nature and is not a substitute for professional medical advice. Please consult your healthcare provider before making health decisions.