Keep your ears aligned over your shoulders
Keep your shoulders relaxed and pulled slightly back
Keep your chest open
Keep your spine neutral
Keep your core gently engaged
Keep your feet flat on the floor when sitting
Keep your knees at hip level when sitting
Avoid slouching
Avoid leaning your head forward
Avoid crossing your legs for long periods
Adjust your chair to support your lower back
Use a lumbar support cushion if needed
Position your screen at eye level
Keep your keyboard and mouse close
Take standing or walking breaks regularly
Stretch your chest, shoulders, neck, and hips
Strengthen your core muscles
Strengthen your upper back muscles
Practice chin tucks
Practice wall angels
Practice shoulder blade squeezes
Practice hip flexor stretches
Sleep on a supportive mattress
Use a pillow that keeps your neck aligned
Carry bags evenly on both shoulders
Lift objects with your legs, not your back
Stay active throughout the day
Maintain a healthy weight
Wear supportive footwear
Check your posture regularly