Keep feet flat on the floor, hip-width apart
Distribute weight evenly between both feet
Sit back in the chair with the hips fully supported
Maintain a neutral spine (avoid slumping and excessive arching)
Keep shoulders relaxed and level
Pull the shoulder blades slightly back and down
Hold the head level (avoid forward head posture)
Keep chin slightly tucked
Maintain elbows close to the body, bent around 90 degrees
Position wrists straight when using a keyboard or mouse
Use a chair height so hips are level with or slightly higher than knees
Support the lower back with a small lumbar cushion if needed
Use a footrest if your feet don’t comfortably reach the floor
Keep knees at about 90 degrees or slightly more open
Ensure hips, knees, and ankles are not twisted out of alignment
Bring the screen to eye level so you don’t reach up or look down
Keep the monitor about an arm’s length away
Keep frequently used items within easy reach
Stand tall with weight centered over the feet
Engage core gently to prevent rib flare and excessive arching
Avoid locking knees when standing
Distribute weight evenly from heel to toe
Use proper lifting mechanics: hinge at hips, bend knees, keep load close
Avoid twisting while lifting; turn with your feet instead
Take regular posture breaks every 30–60 minutes
Alternate tasks and change positions throughout the day
Practice “chin tuck” and shoulder blade sets gently
Strengthen core, glutes, and upper back regularly (as tolerated)
Stretch tight areas like hip flexors and chest regularly
Use ergonomic supports (seat cushion, lumbar roll, monitor stand) as needed
Choose footwear with stable support for prolonged standing or walking