Poor posture makes your muscles and ligaments struggle to keep you balanced—which can lead to fatigue, back pain, headaches, and other problems. You may not be able to prevent every episode of back pain, but being mindful of how you move your body helps to keep your spine strong and stable.

Follow these tips and your back will thank you.

Sitting

Do

• Sit up tall 
• Keep your feet flat on the floor or on a footrest
• Hips should be even or slightly higher than your knees
• Place a small pillow or folded towel at the curve of your lower back, if needed
• Adjust your chair height so that your eyes are near the top of your monitor
• If the chair back is concave for you, add a rolled towel or thin pillow vertically between your shoulder blades so that you can sit tall with support. 
• Move items close to you instead of reaching for them. 
• Position reading /writing materials where you can see them while keeping your head tall. 
• When using a laptop, tilt it up about 2 inches in the back to raise the monitor, while typing with your wrists straight and using a separate mouse. 
• Position your ears above shoulders above hips, and use a gentle chin tuck. 
• Stretch every 30-60 minutes

Don't

• Slouch
• Sit for more than 60 minutes

Standing

Do 

• Keep your ears, shoulders, hips, and ankles in line with each other
• Relax your shoulders
• Put your weight on the middle of your feet, not on your toes or heels, and shift from one foot to the other
• Adjust your work surface to elbow height
• Position reading/writing materials where you can see them keeping your head tall. 
• Move items close to you to minimize reach. 
• Rest one foot on a 1-2 inch high box or inside a cabinet door

Don't

• Slouch
• Stand for a long time without changing positions
• Wear high heels or shoes without proper support

Lifting and Carrying

Do

• Hold items close to your body at elbow height 
• Bend at hips and knees
• Keep your back straight
• Lift slowly
• Turn your feet to change directions
• Move heavy storage to elbow height and lighten the load if possible. 
• Limit overhead storage to lightweight and small items.
• Use a safe step stool if needed to limit overhead and far reach. 
• Push instead of pull items when you are able. 
• When carrying items, balance the load near your midline using both arms. 
• Ask for help with heavy items or use carts or hand trucks and always push instead of pull

Don't

• Bend at the waist 
• Lock your knees 
• Twist 
• Reach with your arms

Driving

Do

• Sit high and close to the steering wheel 
• Adjust your seat so that your knees are bent and slightly lower than your hips
• Set the lumbar rest or use a rolled up towel to have a slight inward curve in your lower back
• Move often 
• If the chair back is concave or pushes your head forward, add a rolled towel or thin pillow vertically between your shoulder blades so that you can sit tall. Avoid leaning to one side. 
• Relax your arms, neck and jaw while driving. 
• Position your ears above shoulders above hips with your chin level with the floor. 
• Try to take breaks at least once and hour on long trips

Don't

• Drive in the same position for a long time
• Sit far away from the wheel or pedals

Sleeping

Do

• Use a comfortable mattress 
• Put a pillow between your legs if you sleep on your side or under your knees if you sleep on your back
• Use a thin pillow so that your neck is straight, and you can roll a hand towel under the curve in your neck 
• If sleeping on your back: place your arms straight along your sides. 
• If sleeping on your side: place one arm along the top leg, and allow a slight bend in your elbows
• If sleeping on your stomach: roll over to sleep on your back or your side
• The average person spends 1/3 of their life sleeping. Using a back-friendly position is very important for your health

Don't

• Sleep on a sagging mattress