1) Hold your smart phone or tablet at eye level or as close to eye level as you can. Looking down at your device for long periods may cause postural problems and neck pain.
2) Raise your screen where possible. Continually looking down at laptops will train your spine to slump forward. If using a laptop at home or in the office, use a riser or a stand to lift the top of the screen to eye level, and then use a separate keyboard and mouse that you can keep closer to your body.
3) Take a break. For every 20 minutes of sitting, stand for 20 seconds. Take a five-minute walk every hour to keep your spine moving.
4) Move. Regular exercise and movement of your spine is vital for good health and good posture. Postural problems are generally associated with weakness of certain groups of muscles and tightness of others. Consider Pilates, walking, yoga, cross fit or swimming to help work on this.
5) Think Tall. Stand tall, but not tight – imagine a piece of string pulling you up from your collarbone or from the top of your head, and think about your spine lengthening.
6) Get adjusted. Keep your spine in tip-top shape with regular chiropractic care.