Sit and stand tall with your ears over your shoulders and shoulders over your hips
Keep your chin level and avoid jutting your head forward
Relax your shoulders down and back
Keep both feet flat on the floor when sitting
Use a chair with good lower back support
Adjust your screen to eye level
Keep your keyboard and mouse close to your body
Take short standing and stretching breaks often
Strengthen your core muscles
Strengthen your back, glutes, and upper back muscles
Stretch your chest, hip flexors, and hamstrings
Avoid slouching while using your phone
Hold your phone at eye level when possible
Sleep on a supportive mattress and pillow
Practice posture checks throughout the day
Wear supportive shoes
Maintain a healthy body weight
See a physical therapist if pain or posture problems continue