Sit and stand with your ears over your shoulders
Keep your shoulders relaxed and pulled slightly back
Keep your chin level and avoid jutting your head forward
Keep your ribs stacked over your pelvis
Engage your core lightly throughout the day
Keep both feet flat on the floor when sitting
Use a chair that supports your lower back
Adjust your monitor so the top is at eye level
Keep your keyboard and mouse close to your body
Avoid crossing your legs for long periods
Stand up and move every 30 to 60 minutes
Stretch your chest, hip flexors, and hamstrings regularly
Strengthen your upper back, glutes, and core
Practice wall posture checks daily
Sleep on a supportive mattress and pillow
Avoid slouching over your phone
Hold your phone higher to reduce neck strain
Breathe deeply and avoid collapsing your chest
Get evaluated by a physical therapist if pain persists