Remember the 30-30 rule - prevent a hunch back.  

It is a golden winning rule and it can help prevent back ache.

  • For every 30 minutes of doing a certain activity do 30 seconds of movement in opposite direction.
  • Every 30 minutes that you sit in the chair get up and do a stretch with a backward bend for 30 seconds.
  • If your neck is bothering you just take a moment to draw your chin in as if getting a double chin, roll your shoulders back and down and stretch for 30 seconds.
  • If you realize you haven't taken a deep breath in 30 minutes then take a moment to focus on your breathing, take slow deep breaths for 30 seconds.
  • Set a timer for every 30 minutes you spend sitting, stretch for 30 seconds and feel better and look better.