Sitting improperly for only a few hours a week can lead to back, neck, and shoulder pain. How many of us sit all day at work and then a few more hours at home on the evenings and weekends? Sitting with poor posture is one of the most common contributors to musculoskeletal pain and injuries.

Rather than just learning to sit “straight”, here are some tips to help you sit “right”.

1. Hips to the back of your chair
Move your hips as far back into the chair as they can go. This will allow your body to maintain full contact with the chair back, allowing the muscles that keep your back upright to relax.

2. Use a lumbar support
If your chair does not adequately cradle your low back curve (lumbar spine) with a built in support, then get one. Purchase a lumbar support or roll, and attach it to your chair to match the curve in your low back. The bottom of the lumbar roll should be approximately level with the top of your pelvis.

3. Thighs and forearms parallel to the floor
This means adjusting the height of your chair, if possible your desk, or using a support under your feet.

4. Work with your elbows at your sides
Don’t spend too much time reaching forward while you’re working. Sit close to your desk. Bring the keyboard and mouse closer to you, or better yet, use a keyboard tray installed to your desk.

5. Look straight ahead
This means keeping your screen at head level. This also means prolonged laptop use is out, unless you are able to prop it up to eye level and use a separate keyboard and mouse in line with your elbows.

Even if you’re sitting like you invented proper posture, it can take its toll if done too long. Build in to your schedule, a quick stand up and stretch every 15 minutes, and a 5 min walk around the office every hour, to combat stress and strain on your body.

Expensive chair necessary? It should have the ability to adjust in enough ways to allow you to incorporate the above 5 tips. Anything more are just frills.