Sit and stand with your ears over your shoulders, shoulders over hips, and hips over ankles
Keep your chin level and avoid jutting your head forward
Pull your shoulders back and down, not shrugged
Engage your core lightly to support your spine
Keep both feet flat on the floor when sitting
Use a chair that supports your lower back
Adjust your screen to eye level
Keep your keyboard and mouse close to avoid reaching
Take short breaks to stand, stretch, and move every 30 to 60 minutes
Strengthen your core, back, glutes, and upper back muscles
Stretch tight chest, hip flexor, neck, and hamstring muscles
Practice posture checks throughout the day
Sleep on a supportive mattress and use a pillow that keeps your neck aligned
Avoid carrying heavy bags on one shoulder
Wear supportive shoes
See a physical therapist or doctor if pain or posture problems persist