How do I sit properly?
Keep your feet on the floor or on a footrest, if they don’t reach the floor.
Don’t cross your legs. Your ankles should be in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.
Avoid sitting in the same position for long periods of time.
How do I stand properly?
Bear your weight primarily on the balls of your feet.
Keep your knees slightly bent.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides of the body.
Stand straight and tall with your shoulders pulled backward.
Tuck your stomach in. This engages your transverse abdominal muscles.
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
How do I lay down properly?
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
Avoid sleeping on your stomach. Stomach sleeping places abnormal pressure on your spine and neck.
Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.
By Emilee Bulleid