Sit and stand tall with your ears over your shoulders and shoulders over your hips
Keep your chin slightly tucked
Pull your shoulders back and down
Engage your core muscles
Keep both feet flat on the floor when sitting
Avoid crossing your legs for long periods
Use a chair with good lumbar support
Adjust your computer screen to eye level
Keep your keyboard and mouse close to avoid reaching
Take short movement breaks every 30 to 60 minutes
Stretch your chest, shoulders, hip flexors, and hamstrings regularly
Strengthen your back, core, and glute muscles
Practice posture checks throughout the day
Sleep with a supportive mattress and pillow
Carry bags evenly on both sides when possible
Wear supportive shoes
See a physical therapist if pain or posture problems persist