Posture and Body Mechanics
Good posture and body mechanics are important to preserving the health of your spine. Training your body to sit and lift correctly will reduce stress and strain on your spinal muscles, joints and ligaments, and will help prevent back and neck pain.
Sitting posture
Sit with your hips touching the back of the chair, with your back straight and shoulders back. Distribute your weight evenly on both hips, with knees at 90 degrees. Feet should be flat on the floor.
Avoid sitting in soft chairs and couches, and do not sit in the same position for more than 30 minutes.
Looking at your phone
Whether sitting or standing, it is important to keep the phone at eye level without lifting your shoulders, to avoid slouching or looking down.
Lifting
When picking up an object, stand with feet shoulder-width apart, bend at the hips and knees, and keep your back flat. Keep the object close to your body, tighten your stomach muscles and lift using your legs.