Are you sitting up straight? Super—because if you slump, slouch, or hunch through the day, you may join the 80 percent of Americans who will suffer from back pain at some point in their lives. Recent research confirms that what you do every day can trigger soreness or spasms.

So whether you’re at home Googling for a great deal on Jimmy Choos or sashaying down the street in those heels, you can save yourself some discomfort by babying your back. Here’s how.

1. Forget the salute
“Good posture is not standing like a soldier at attention,” says Arthur White, MD, a renowned back surgeon and author of The Posture Prescription. That General Patton stance puts pressure on the spine. Instead, White recommends standing in a relaxed, balanced manner. And you should check your stance throughout the day—when you’re waiting for a latté, say, or an elevator—and adjust as needed.

That’s what Jean Schatz of Wrentham, Massachusetts, started doing after severe back pain threatened to end her dental-hygienist career. “When I reposition myself, it always feels better,” she says. “I’ve actually had people tell me that I look taller.”

2. Put your feet first
High arches, flat feet: These foot problems, among others, can sabotage your posture and lead to an aching back. Women are particularly vulnerable; they suffer from four times as many foot ailments as men. And narrow, ill-fitting high heels are enemy number one. But doctors agree that custom-made corrective shoe inserts (orthotics) can improve most of these troubles. There are even “dress” orthotics for your pumps. “Orthotics can tilt the alignment into balance and relieve back stress,” says Robert Shmerling, MD, a Harvard Medical School associate professor.

They can be expensive, though—$250 to $400—and generally aren’t covered by insurance. But moderation can help, too. Wear those Choos for meetings and parties, but for extensive walking, slip on comfortable shoes (heels no higher than 1 ½ inches, or 2 inches for wedges).

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