Do: maintain a neutral spine position when a straight line runs from your ears to your shoulders, and to your hips and knees.
Don't: avoid sticking your bottom out, standing with a flat back, standing on one leg, or a hunched back and text neck.
Do: sit in an upright position. Support the lower back, the elbows and the feet. The shoulders should be relaxed. Place the screen slightly below the eye level.
Don’t: avoid sitting for prolonged periods in the office or in a long flight with no support for the back. Being stationary for long periods in good posture can be worse than regular movements with bad posture.
Do: let your legs do the work. Keep your back straight and bend only at the knees and hips. Hold the load close to your body.
Don't: avoid bending your back when lifting heavy load. Avoid lifting and twisting simultaneously.
Do: Strengthen and stretch core muscles help support the spine and prevent back pain.