First thing in the morning, don’t sit on the edge of the bed. Instead of sitting and rounding your back, turn over and lie face down. Prop gently on elbows, but not so high that it strains. It should feel good and help you start your day with straighter positioning. Get out of bed without sitting.

• Sit without rounding. Don’t be ramrod straight or hold your muscles tightly. Just hold a comfortable, natural, straight position.
• Stand and carry loads without forward head, or rounding your low back. (Don’t lean backward either, to “balance” the weight — that causes problems of its own.
• Just use your muscles to stand straight.
• Count how many times you bend each day. For most people, it will be several hundreds of times a day. Imagine the injury to your back by bending wrong that many times each day.
• Lift using the lunge or squat, not bending over.
• Don’t use bad knees as an excuse to wreck your back. Bending properly will strengthen your knees as well. Or you can use “the Golfer’s pickup” where you raise the back leg and rest your arm on the front leg.
• Raise computer monitor off the desk - use a low shelf or phone books. - Move your TV up higher. Stop curling downward and forward to watch.
• Move desk and car seats closer to sit back not forward (don’t worry about having to keep feet on floor or “flat thighs”).
• Move keyboard off “below desk” tray, and back up on the desk.
• Use a lumbar roll (jacket or towel will do) to pad the backward-rounding space in most chair backs. Sit up and lean slightly back. Don’t round against the lumbar roll. More about this later.
• Use your muscles, not joints to hold you up. It’s free exercise.
• Don’t do bad exercises