Whether your job entails sitting at a computer all day or constantly being on your feet, it's important to have good posture.

"Having proper posture can prevent common neck, shoulder and back problems," says Dr. Hosun Hwang, a spine specialist at Houston Methodist. "It can also improve your mood and energy throughout the day."

But ... bad posture is a habit that's easy to fall into and hard to fix.

Need some help?

Here's your guide to knowing:

• What good posture actually looks like
• Whether you're making common posture mistakes
• The exercises that can help you set and maintain a pain-free posture

Posture 101: What's considered good posture?

Correct posture maintains the natural curve of your back.

A healthy back has three natural curves

1. A slight forward curve in the neck
2. A slight backward curve in the upper back
3. A slight forward curve in the lower back

Setting and maintaining good posture is important since incorrect posture puts stress on the spine over time and can lead to neck, shoulder and back pain. It can also result in injury.

QUIZ: Are you making these common posture mistakes?

While sitting at a desk

1. Is your computer at eye level? Looking down too much throughout the day can bring your neck and spine out of alignment.
2. Are your feet firmly planted on the ground? Resting your feet on the ground helps support the natural curve of your spine while sitting. Tip: If a chair is too tall and you cannot plant your foot on the ground, use a step stool.
3. Do you hold a phone between your ear and shoulder for long periods of time? This places stress on your neck. Use a headset or speaker phone for longer calls.
4. Do you slouch in your chair or on your desk? Avoid slouching by choosing a chair with back support.

While standing or walking

1. Do you lean on one leg? Your weight should be balanced evenly over your spine for your muscles to do their best work.
2. Do you lock your knees? Your legs should be straight, but your knees should be relaxed.
3. Do you hunch your shoulders? Keep your shoulders back and relaxed to reduce stress on your neck, shoulders and spine.
4. Is your back flat? Your back is naturally curved. A flat back is a sign that your pelvis is tucked and pulling your back out of alignment

While lifting objects

1. Are you lifting with your back? This takes your spine out of alignment. Instead, bend at your knees and lift with your legs.
2. Are you using your core muscles? A tight core helps control your leg muscles as you lift.

How to fix your posture

For correct seated posture:

Setup: Begin sitting upright in a chair, with your feet resting flat on the floor.

Perform the following sequence:

1. Slump
2. Sit up
3. Move your shoulder backward, then downward
4. Hold your neck up straight, ear over shoulders
5. Allow your neck to drop to a gentle nod

Maintain: Make sure to keep your shoulders back and relaxed.

Tip: Imagine a string attached to the top of your head. Straighten your back as if the string is being pulled directly up to the ceiling.

For correct standing posture:

Setup: Begin in a standing position with your feet firmly planted shoulder width apart.

Perform the following sequence:

1. Straighten your back
2. Lift your chest upward
3. Gently squeeze your shoulder blades closer together in your back
4. Slightly nod your chin upward

Maintain: Avoid excess tension in your shoulders and neck.

Tip: Imagine a string is attached to the top of your head. Straighten your back as if the string were being pulled directly up towards the ceiling.

Information provided by Victoria Payne, PA-C, Hosun Hwang, MD, and the spine physical therapists at Houston Methodist Willowbrook.