Posture for Standing:

Hold your head up straight with your chin in. Don't tilt your head.
Your ears should be in line with the middle of your shoulders.
Keep your shoulder blades back.
Keep your chest forward.
Keep your knees straight, but not locked.
Stretch the top of your head toward the ceiling.
Tuck your stomach in.
Support the arches in your feet.
Avoid standing in the same position for a long time.
When standing, elevate one foot by resting it on a convenient object (stool, shelf, box). Switch your foot position every several minutes.

Posture for Sitting:

Sit up with your back straight and your shoulders back.
Allow the 3 natural curves of your back to form.
Distribute your body weight evenly on both hips.
Bend your knees at a right angle.
Keep your knees even with or slightly higher than your hips.
Keep your feet flat on the floor.
Relax the head, hands, and shoulders
Try to avoid sitting in the same position for more than 30 minutes.

Posture for Lifting:

Keep the back upright with gravity
Bend, lift, move using knees and hips
Plan your lift
Get near the load
Get a good grip before lifting
Ask for help when you need it
Elevate one leg
Do not twist when lifting

Posture for Sleeping:

Lay on your back or side
Use pillows for support

Contributions to Bad Posture:

tight muscles
weak muscles
decreased flexibility
obesity
pregnancy
high-heeled shoes
poor work environment
poor sitting and standing habits

When You are Injured:

Ice
Get proper care
See your chiropractor

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Tips to Prevent Back Pain:

Maintain a healthy diet and weight.

Remain active - under the supervision of your doctor of chiropractic.

Avoid prolonged inactivity or bed rest.

Warm up or stretch before exercising or other physical activities, such as gardening.

Maintain proper posture.

Wear comfortable, low - heeled shoes.

Sleep on a mattress of medium firmness to minimize any curve in your spine.

Lift with your knees, keep the object close to your body, and do not twist when lifting.

Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.