The Arthritis Disease Center estimates that 50 to 80 percent of Americans will experience back pain due to poor posture. “I’m a physical therapist and even I once hurt my back,” says Anne-Marie Dupre, clinical assistant professor of physical therapy. “I was lifting—a paper clip! Sounds crazy? I was startled from behind while rounding my back, quickly got up and turned. Ouch.”

Don’t:

  • Get “text neck” from looking down at your phone as you walk.
  • Sit all day at a computer with head tilted forward, shoulders hunched and pelvis tilted back, which leads to tight chest and hip muscles and a weak back.

Do:

  • Practice proper alignment, with core activation. That’s earlobe over shoulders, shoulders over hips, hips over knees and knees over ankle joints, with abdominal muscles drawn back toward the spine. Think of it as a soldier standing at attention or a dancer’s stance.
  • Strive for proper alignment when you move. To pick something up off the floor, keep your back upright—not pitched forward —and your core active as you bend at hips and knees. It’s okay to twist if you keep your back straight and your core active as you shift your weight to the side you are twisting to. Practice as you empty the dishwasher and make your bed; you’ll strengthen and build muscle memory, limiting your chances of injury.