Using a phone with a rounded back on a sofa or chair can leave your lower and upper back tired and make it a chore to stand up. Adjusting seat depth, backrest, and cushions, then keeping your feet flat and your pelvis upright, changes how your body feels. This guide explains, step by step, how to sit better at home or work, in words that come across clearly without photos.

Recommended for: People who use a phone for long periods while seated and feel tired in the back.

- Foot and seat position

- Using the backrest

- Cushion placement

- Ideal screen height

- Standing every 30 minutes

- Ways to rest your back

*Digital guide in PDF format. Not a substitute for medical advice.