Choose a chair that is firm enough to support you comfortably. If you sink into the cushion, it’s likely that your spine is sinking out of alignment.

Sit with your feet flat on the floor or on a low footstool so that your knees are slightly higher than your hips. Sit firmly against the back of the chair.

Avoid crossing your legs at the knees, which can aggravate existing back conditions and interfere with circulation to your lower limbs.

Don’t slouch!

Always stand with your head level.

When standing in one place for long periods of time, put one foot on a 4-6-inch stool to help keep pressure off your spine.

Avoid wearing high heels if you will be on your feet for long periods of time.

Take frequent stretch breaks. This gives your muscles, and your mind, a chance to relax and regroup.

Sit with your knees at a 90-120 degree angle. An angled footrest may help you feel more comfortable.

Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees.

Choose a chair that tilts back so you can rest while reading your computer screen.

Reduce eyestrain by making sure there is adequate lighting and that there is no glare on the monitor screen.

Make sure your computer is at the proper viewing height to avoid neck fatigue.

When lifting an object, plant your feet about 12-18 inches apart, kneel or squat in front of the object, and lift as you straighten up. Be sure to lift with the big muscles of your thighs, arms, and shoulders—not with your back.

Always bend at your knees, not your waist, when lifting anything heavier than 10 percent of your body weight (e.g., a child or heavy box).

Avoid twisting and turning motions when you lift. If you have to turn to place the object down, step in the direction of the turn—don’t just twist at the waist.

In some situations, such as getting grocery bags out of the car, it may be difficult to lift correctly. Since the car bumper doesn’t allow you to bend your knees, bring the bag to you first, then lift carefully.

When engaging in repetitive lifting, use good lifting form, take frequent breaks, and use equipment to help whenever possible.

To avoid tripping, be sure your path is clear before you lift the item.

Warm up and cool down before and after physical activity like playing sports, raking, gardening, and shoveling snow.

When working with hand-held yard equipment, make sure that your machine has a support strap. As with a messenger bag, place the strap over your head and one shoulder, carrying the machine on the opposite side of your body. Alternate shoulders as often as possible.

Use electric rather than gas-powered machines whenever possible—they are much lighter and will cause less strain on your back and neck muscles.

When washing dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter for support.

When ironing, place one foot on a small stool or a book.

When vacuuming, put all your weight on one foot, then step forward and back with the other foot as you push the vacuum. Use your back foot as a pivot when you turn.

When using the telephone, avoid cradling the receiver between your neck and shoulder. Hold the phone in your hand or use a headset/speakerphone instead.

Don’t use a sofa arm as a pillow or watch TV in bed with your head supported only by pillows.

Avoid sleeping on a chair, soft mattress or sofa.

Sleep on your side with your knees bent, or on your back with a pillow under your knees. Avoid sleeping on your stomach.

Use a pillow that supports your head, keeping your neck and vertebrae level with the rest of your spine. Avoid sleeping on two pillows.

Be sure to get plenty of sleep every day to allow your body to rest and recuperate.