Do you spend most of your day sitting at a desk or in front of a computer? Are you suffering from back pain, neck pain, or headaches? The problem may be your posture.

Poor posture can lead to a host of problems, from muscle pain to joint dysfunction to breathing difficulties. But don’t worry: with a few simple adjustments, you can improve your posture and reduce your risk of these health issues. Check out these 30 tips for better posture:.

1. Sit up straight

This may seem obvious, but it’s worth repeating: sit up straight. Many of us have a tendency to slouch or lean forward when we sit, especially when we’re working at a computer.

But this can strain the muscles in your back and neck, leading to pain and discomfort. Instead, sit with your spine straight and your shoulders back. Your ears should be directly above your shoulders, and your hips should be level.

2. Use a chair with good back support

If you’re spending hours sitting in a chair each day, it’s worth investing in a chair with good back support. Look for a chair with an adjustable backrest that can be moved up or down to fit your height.

The backrest should also be able to tilt forward and backward to support your lower back.

3. Keep your feet flat on the floor

When you’re sitting, make sure your feet are flat on the floor. This will help distribute your weight evenly and reduce the strain on your lower back. If your feet can’t reach the floor, use a footrest or stack some books under your feet.

4. Adjust your computer screen

Most of us spend a large portion of our day staring at a computer screen. Make sure the screen is at the correct height and distance.

Your eyes should be level with the top of the screen, and the screen should be about an arm’s length away from your face.

5. Use a headset or speakerphone

If you’re on the phone for long periods of time, use a headset or speakerphone. This will allow you to keep your neck straight and avoid cradling the phone between your shoulder and ear, which can lead to neck pain.

6. Don’t cross your legs

When you’re sitting, avoid crossing your legs. This can lead to an uneven distribution of weight and put extra strain on your lower back. Instead, keep both feet flat on the floor.

7. Take breaks

If you’re sitting for long periods of time, take breaks every 30 minutes or so to stand up and stretch. This will help prevent stiffness and soreness.

8. Practice good ergonomics

Ergonomics is the science of designing workspaces to maximize efficiency and reduce the risk of injury. Make sure your workspace is ergonomic by adjusting your chair, desk, and computer screen to fit your body.

9. Strengthen your core

Your core muscles are responsible for supporting your spine and keeping your body stable. Strengthening your core through exercises such as planks or sit-ups can help improve your posture.

10. Don’t slouch on the couch

It’s tempting to slouch on the couch when you’re relaxing at home, but this can be bad for your posture. Instead, sit with your spine straight and your shoulders back.

11. Wear supportive shoes

The shoes you wear can have a big impact on your posture. Make sure you’re wearing shoes with good arch support and cushioning to help distribute your weight evenly.

12. Lift with your legs

When you’re lifting heavy objects, make sure you’re using your legs to do the work. Don’t bend over with a straight back to lift something off the ground, as this can strain your back muscles.

13. Sleep on a supportive mattress

Your mattress can also affect your posture. Make sure you’re sleeping on a mattress that supports your spine and distributes your weight evenly.

14. Don’t carry heavy bags on one shoulder

When you’re carrying a heavy bag, use both shoulders to distribute the weight evenly. Carrying a heavy bag on one shoulder can lead to neck and shoulder pain.

15. Take deep breaths

Taking deep breaths can help reduce tension in your back and neck muscles. Practice deep breathing exercises throughout the day to help improve your posture.

16. Don’t stay in one position for too long

Whether you’re sitting or standing, try to avoid staying in one position for too long. Change positions frequently to prevent stiffness and soreness.

17. Use a lumbar roll

A lumbar roll is a small pillow that can be placed in the small of your back to help support your spine. Use a lumbar roll when you’re sitting for extended periods of time.

18. Stretch regularly

Stretching can help improve your flexibility and reduce muscle tension. Incorporate stretching into your daily routine to help improve your posture.

19. Practice good posture when standing

Good posture isn’t just important when you’re sitting. It’s also important when you’re standing. Stand with your feet shoulder-width apart, your shoulders back, and your head up.

20. Don’t carry heavy backpacks

When you’re carrying a backpack, make sure it’s not too heavy. A heavy backpack can strain your back and neck muscles. If you need to carry a lot of weight, use a backpack with two straps to distribute the weight evenly.

21. Sit on an exercise ball

Sitting on an exercise ball can help improve your posture by engaging your core muscles. Use an exercise ball as your desk chair to help improve your posture throughout the day.

22. Use a standing desk

A standing desk can help improve your posture by allowing you to stand instead of sit for long periods of time. If you’re considering a standing desk, make sure you ease into it gradually to avoid muscle strain.

23. Use a posture-correcting device

There are several posture-correcting devices on the market that can help improve your posture. These devices can be worn under your clothes and provide feedback when you slouch or lean forward.

24. Practice yoga

Yoga can help improve your posture by increasing your flexibility and strengthening your core muscles. Incorporate yoga into your weekly exercise routine to help improve your posture.

25. Use a foam roller

A foam roller can be used to massage your back muscles and release tension. Use a foam roller throughout the day to help maintain good posture.

26. Strengthen your back muscles

Strengthening your back muscles can help improve your posture and reduce the risk of back pain. Incorporate exercises that target your back muscles, such as rows or lat pull-downs, into your workout routine.

27. Stay hydrated

Staying hydrated can help keep your muscles and joints healthy. Make sure you’re drinking enough water throughout the day to help maintain good posture.

28. Avoid high heels

High heels can put extra strain on your feet, ankles, and knees, leading to poor posture. Avoid wearing high heels if possible, or limit their use to special occasions.

29. See a chiropractor or physical therapist

If you’re experiencing chronic pain or discomfort, consider seeing a chiropractor or physical therapist. These professionals can help diagnose the underlying cause of your symptoms and develop a treatment plan to help improve your posture.

30. Be mindful of your posture

Finally, be mindful of your posture throughout the day. Make a conscious effort to sit and stand up straight, and check in with your body periodically to make sure you’re not slouching or leaning forward.