1️⃣Maintain Correct Posture Sit and stand straight Keep shoulders relaxed, not hunched Screen should be at eye level 2️⃣ Take Regular Breaks Avoid sitting continuously for long hours Stand up, stretch, or walk every 30–45 minutes 3️⃣ Exercise & Stretch Daily Light stretching, yoga, or walking strengthens back muscles Focus on core and lower-back exercises 4️⃣ Lift Objects Carefully Bend your knees, not your back Keep the object close to your body 5️⃣ Sleep the Right Way Use a firm mattress Sleep on your back or side with proper pillow support 6️⃣ Maintain Healthy Weight Extra weight increases pressure on the spine Balanced diet and regular activity help 7️⃣ Avoid High Heels & Heavy Bags Wear comfortable footwear Use backpacks on both shoulders 8️⃣ Stay Hydrated & Eat Calcium-Rich Food Milk, curd, green vegetables, nuts Vitamin D is important for bone strength