By understanding what bad posture looks like — and what good posture looks like — you're really already halfway there! Pats on your (upright) back for getting this far. In the next few slides, we're outlining some easy and concrete ways you can improve your posture starting as soon as today.

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"You must reverse the positions that you spend most of your time in," says Joyce. "Many people find it useful to put on a recurring timer that reminds them to get up and move on a regular basis."

For example, if you sit at a desk with your hips flexed and shoulders and arms forward, then take time each day to extend the hips and get your chest opened up with your arms out to the side.

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If you've already got a good yoga habit, keep it up! Otherwise, incorporating deep stretching into your workout regimen — yoga or otherwise — is very important for your long-term health and posture.

Joyce says that a deep lunge position is a great anterior hip opener, and that a foam roller placed underneath the spine while you lay down with the arms out to the side will put a great stretch across the chest. He says, "Try to spend a minimum of two minutes in these positions, but of course the longer you spend sitting the more time it will take to counteract."

Yalamanchili also recommends a good pectoral stretch for those who sit in front of a computer throughout the day. "Stand in a doorway or at the corner of two walls. Bend your arms and place forearms against the wall with the elbow at shoulder height. Slowly turn your body away from one arm till you feel a stretch through your chest and shoulder," he advises. Hold the stretch for 20 to 30 seconds and repeat for three reps, then repeat on the other side."

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"The most important way to improve your posture — which might not be as obvious — is to exercise. The more that your muscles are primed, the easier it will be in everyday life to use them," says Dr. Shah. "Taking 15 to 20 minutes per day getting your blood moving is a great way to get your muscles primed."

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We already know that ongoing poor posture can not only result in pain down the road, but that it's expensive, difficult, and takes time to fix. Investing up-front in your health is ideal. The following are a great place to start:

· A high-quality, ergonomic office chair: Yalamanchili specifically recommends the Herman-Miller Aeron, $995, which he says "is a great tool to keep your postures optimal." It isn't cheap by any means, and there are some decent alternatives, but it's definitely one of the best options out there.

· A supportive pillow: It might feel too indulgent to spend money on a fancy pillow, but these can be major game changers in the quality of your sleep and your overall posture and health. For example, BEDGEAR's Storm Series Pillow, $199, comes in four individually personalized fits to provide maximized support. It also has a removable and washable cover for easy cleaning, which extends its life.

· A quality mattress: Invest in a quality mattress that provides you support where you need it, including your neck and spine. Replace old mattresses that have you tossing and turning or waking up stiff and sore. If you don't have the money for a new mattress just yet, consider a foam topper.

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