Always make sure that you bend from the knees and hips, not your back. Either you squat or use a bent-knee stance to avoid over-stretching the muscles connected to your spine.

Girls, we know this will break your heart, but heels are the worst for spinal health. They force the back into contortions and uneven weight distribution. You can opt for flats or flip-on with good arch support for optimal spine health.

It is necessary to follow this technique while you climb the stairs. You need to climb the stairs tilting slightly forward. Try this, experiment shifting your body weight to your front, whether to the balls of your feet or your entire torso.

Imagine that something is holding your head straight up and try to sit down. Hold for five seconds. Release slightly, up to 10 degrees, fold your legs at the knee, at right angles to the floor this is your best sitting posture.

Like you do with your smartphone sit in the same position to watch tv or to read. You can use cushions for a slightly relaxed stance while watching or reading. Remember to hold your book up to your eyes or watch TV straight on.

We get that you are addicted to your smartphone, but do not let your addiction affect your spine. Do not let it hold you captive. Hence hold your smartphone up such that your spine and head are held straight, and your eyes are level with the screen.