Posture habits that keep your spine aligned

At your desk

Start from the ground up. Sit with both feet flat on the floor, knees about level with your hips, and your hips pushed all the way back in the chair so your lower back is supported. If your feet do not reach the floor, use a footrest rather than letting your legs dangle.

Set your screen so the top of it is at or just below eye level and about an arm's length away. When a screen is too low, your head drifts forward, and every inch of forward head position adds strain to your neck and upper back. A laptop riser with a separate keyboard is one of the simplest upgrades you can make.

Keep your elbows close to your sides, bent to roughly 90 degrees, with your wrists straight. Your shoulders should feel relaxed, not hiked toward your ears. If you find yourself leaning in to read, increase the text size instead of your slouch.

The best posture is the next posture. No position is healthy if you hold it for hours, so stand up, walk, or stretch for a minute or two every 30 to 45 minutes. A quick reminder on your phone or watch makes this habit stick.

In the car

Adjust your seat before you start driving. Move it close enough that your knees stay slightly bent when you press the pedals, and recline the seatback just a little past upright, about 100 to 110 degrees, so your shoulders can rest against it.

Tuck your hips to the back of the seat and use the lumbar support, or place a small rolled towel in the curve of your lower back if the seat does not have one. Raise the headrest so the middle of it sits behind the middle of your head, close enough to touch lightly.

Hold the wheel at about nine and three, with your arms relaxed and a gentle bend in the elbows. On long drives, stop every hour or so to get out, walk around, and gently stretch your back and hips. When you get out of the car, turn your whole body toward the door and stand up with your legs instead of twisting your spine.

On your phone

Looking down at a phone can place many times the weight of your head onto your neck. Instead of dropping your chin, bring the phone up toward eye level and keep your elbows supported against your body or a table.

Alternate hands and change positions often. Texting for long stretches with your thumbs, your head bent and your shoulders rounded is a recipe for stiffness. Voice messages, dictation and speaker mode give your neck a break.

Avoid scrolling in bed with your head propped at a sharp angle. If you read in bed, use a pillow behind your upper back so the phone or book can sit higher. Every few minutes, look up, roll your shoulders back and take a slow breath.

A quick posture reset

Whenever you notice you are slumped, try this: gently draw your chin straight back as if making a slight double chin, lift through the top of your head, squeeze your shoulder blades softly together and down, and let your ribs stack over your hips. Hold for a few breaths, then relax into that taller position without stiffening.

Strong core and back muscles make good posture feel easy. Regular walking, gentle stretching and strengthening keep your spine supported. If you have ongoing pain, numbness, tingling or weakness in your arms or legs, talk with your own clinician rather than relying on posture changes alone.