Do you know how to hold the body correctly? An overview of different postures for a healthy living position


Nowadays many of us spend most of our time sitting at work, school or at home in front of the computer. This unhealthy sitting position can cause a variety of health problems such as back pain, poor posture and more. That's why it's important to be aware of different body positions and know how to use them correctly. In this article, we will discuss the different body positions and their benefits to our health.

Definition of body position

Body position in a general sense is the determination of the position of the body in space. There are many definitions of body position that are used in different fields such as anatomy, physiology or sports training.

In anatomy, the basic body positions commonly used are standing and supine or prone. These positions allow physicians and physiotherapists to accurately determine the location of anatomical structures and assess their function.

In addition to basic postures, sport-specific postures such as boxing, gymnastics or yoga postures are also used in sports training.

It is important to remember that correct posture has a great influence on the overall fitness of the body and the prevention of health problems, so we should take care to adopt as natural and correct a posture as possible.

The importance of good posture for health

The correct body position is of great importance to our health and well-being. A sedentary lifestyle, improper working posture and lack of exercise can lead to back pain, muscle cramps, fatigue and tension in the body. Correct posture is defined as a posture that minimises strain on joints and muscles. For example, when sitting, the spine should be straight, with the feet placed on the floor or a support so that the knees are at right angles and the shoulders relaxed. The same attention should be paid when standing or lying down. By regularly developing good habits, positive effects on the overall health of the body can be achieved such as preventing back pain, reducing stress and replenishing energy for an active lifestyle.

Body Balance and Stability

Body balance and stability are important concepts that refer to different body positions. Balance means that the body is in a steady position without significant movement. Stability of the body means the ability to maintain balance even with small movements of the environment.

Different body positions require different levels of stability and balance. For example, standing on one leg requires a high level of stability and balance, while a sitting position on a chair requires a less demanding level. Proper posture and correct positioning of the legs, shoulders and head can help maintain a stable position.

Good balance and stability are crucial for many activities such as sports or dancing. These skills can be trained and improved through a variety of exercises that strengthen muscles and improve coordination of movements.

It is important to remember that poor balance and stability can lead to falls and injuries. This is why it is important to maintain good body positioning in everyday life, when moving and at rest.

Warping spine and incorrect posture

Wrong spine and incorrect posture are common problems in modern life. Sedentary lifestyles and lack of exercise can lead to back pain and poor posture. When a person does not strengthen themselves with the right exercises or wear the right shoes, the body can be forced to adapt to an unhealthy environment, which can lead to deformities such as scoliosis. Proper posture is a key factor in preventing these problems. Ensuring an ergonomic work position, strengthening muscles and avoiding a sedentary lifestyle are important steps to proper posture. Because any poor posture can lead to long-term problems, it is important to be vigilant and ensure that proper posture is maintained.

The effects of incorrect posture on muscles and joints

Improper body posture can have a negative impact on muscles and joints. For example, if we sit incorrectly at the computer for long periods of time, a curve can develop in the lumbar spine, causing not only back pain but also postural problems. Similarly, repeatedly performing a movement in the wrong position can lead to inappropriate strain on certain muscles and therefore muscle imbalances. These imbalances can then cause pain and changes in posture, resulting in other complications such as degenerative joint disease. Therefore, it is important to ensure proper posture during daily activities.

Correct posture during sedentary activities

Correct posture during sedentary activities is very important for maintaining a healthy and functional body. Often, people spend many hours in a sedentary lifestyle, whether at work or at home. Therefore, if they do not maintain the correct position, they may experience various problems such as back pain, neck muscle pain or even chronic spinal problems.

The correct way of sitting involves a generally relaxed body with the spine straight, feet firmly on the floor and shoulders relaxed. When sitting for long periods of time, it is crucial not to clench the muscles too tightly and to use ergonomic features such as special office chairs or keyboard pads.

Deciding the right positions for sedentary activities therefore has a big impact on an individual's overall health grades. Therefore, take 5-10 minutes a day to practice stretching and flexing your muscles to ensure mobility and give your body the energy it needs for everyday activities.

Correct standing and walking posture

Correct standing and walking position is essential for keeping our bodies healthy. When standing, the legs should be slightly apart, evenly distributed over the entire foot area and the centre of gravity of the body should be in the midfoot area. The shoulders should be relaxed, the spine straight and the head slightly inclined forward. When walking, the feet should be placed so that the toes point forward, the heels should not be too far off the ground and the stride should be short and light. Again, shoulders relaxed and head erect. Correct posture prevents back or knee pain, but also shoulder or cervical spine tension. It is important to maintain the correct position not only in sport but also in everyday life when standing or walking for long periods of time.

Correct position during physical activity

The correct body position during physical activity is crucial for successful and safe exercise. Correct position includes the correct position of the spine, shoulders, hips and knees. When exercising, it is important to maintain equal weight on both legs and avoid excessive leaning forward or backward. By engaging the centre of the body (called core) we can maintain stability during movement and minimise the risk of injury. Attention should also be paid to equipment such as sports kit, shoes and other aids that promote correct body position and reduce the risk of injury. In short, correct body position during physical activity is a key factor for effective and safe exercise.

Correct sleeping and resting position

The correct sleeping and resting position is crucial for a healthy and quality sleep that will give us the energy we need for the day. There are several recommended positions to help maintain the correct body position during sleep. One of the best positions is called the side-lying position with the knees slightly bent and the hands under the head or between the knees. This position will help relieve tension in the lumbar region and reduce pressure on the spine.

Another good option is the supine position with a small pillow under the head and another under the knees, which will relieve the lower back. Conversely, poor postures can lead to poor posture and back, neck and shoulder pain.

Remember, however, that each person is unique and may have their own preferred sleeping posture. Therefore, you should find the right position for you personally that will be comfortable and bring you quality rest.

Prevention and correction of incorrect body position

Prevention and correction of incorrect body position are essential for maintaining health and comfort in everyday life. Correct body position is key to preventing back pain, poor posture, muscle tension and fatigue. Nowadays, we spend a lot of time sitting in front of a computer, which can negatively affect our posture and lead to what is known as kyphosis (arched upper back) and lordosis (arched lower back). Prevention can be done through regular exercise aimed at strengthening the muscles of the spine, stretching the muscles and ergonomic adjustments to the working environment. Correction of malposition is done by physiotherapy or a manual therapist to restore muscle balance, misaligned skeletal structures and improve posture. Correct body position is essential for overall health and well-being, so it is worth the effort to prevent and correct incorrect body positions.

In conclusion, knowledge of different body positions is an essential part of a healthy and active lifestyle. Various exercises that target specific body positions help maintain muscle flexibility and strength. However, it is important to remember that each individual has his or her own limitations and capabilities and should therefore exercise with caution and under the supervision of a professional. Applications of knowledge of body positions range from everyday life to sports activities or rehabilitation. By understanding the proper techniques for different postures, back pain can be reduced and coordination of movements improved, contributing to overall health of the body and mind.


Within the topic of "postures," we can also look at resources that help us understand the importance of proper body positioning. One of the most important resources are physiotherapists who teach us how to hold the body correctly and exercise in a way that does not overload the muscles and joints. It is also very important to choose appropriate sports equipment such as shoes or lumbar support belts to prevent back pain. Also, there are special positioning aids for sleep that will help maintain the correct position of the spine throughout the night. Last but not least, it is important to pay attention to the ergonomics of the workplace, as poor desk and chair layout can lead to permanent problems with the spine and muscle groups. Correct posture affects not only physical fitness but also the overall psyche, so we should not underestimate its importance and seek advice from expert sources.

Published: 09. 08. 2023

Category: Health

Author: Simona Zábranská

Tags: Locations | different body positions