Posture Habits That Protect Your Back

Spines dislike stillness more than they dislike any particular position. A back held in one shape for an hour stiffens whether that shape is slumped or textbook perfect, which is why changing position often is the single most protective habit.

At a desk, set the screen so your eyes meet the top third of it, keep your forearms supported, and let your feet reach the floor. Then stand, walk, or stretch every half hour. The timer matters more than the chair.

When lifting, move your feet rather than twisting your trunk, keep the load close to your body, and let your hips and knees do the work. A light object lifted while reaching and rotating strains more than a heavy one lifted close and square.

For bags, children, and groceries, alternate sides and split loads when you can. For sleep, use a pillow that keeps your neck in line with your spine, and place one under or between your knees to take tension off your lower back.