Pay Attention to Screen Height

Screens positioned too low cause the head to tilt forward, increasing strain on the neck. Raising your screen so your eyes are level with the top third of the display helps keep the neck neutral. For laptops, using a stand or external keyboard can improve alignment.

Strengthen Postural Muscles

Strong postural muscles help you maintain good alignment without effort. Exercises that target the upper back, core, and glutes support better posture throughout the day. Simple movements like rows, planks, and glute bridges can help restore balance.

Stretch Tight Areas Regularly

Tight muscles contribute to poor posture. The chest, hip flexors, and neck often become tight with prolonged sitting. Gentle stretching throughout the day helps release tension and encourages better alignment.

Move More, Sit Less

No posture is perfect if held for too long. Regular movement is one of the most effective ways to reduce discomfort. Standing up, walking, or changing positions every 30 to 60 minutes helps prevent stiffness and muscle fatigue.

Be Mindful of Posture During Daily Activities

Posture isn’t only about sitting. Carrying bags evenly, standing with weight balanced on both feet, and avoiding prolonged one-sided positions all reduce strain. Awareness during everyday tasks adds up over time.

Sleep Posture Matters Too

Sleeping position affects posture recovery. Using pillows that support the neck and keeping the spine aligned during sleep helps reduce morning stiffness and supports overall posture health.