There's no single correct posture. Research hasn't found that one way of sitting or standing reliably prevents back pain. What seems to help more is variety — changing positions and moving often.
Explore comfortable ranges
Gentle spinal flexion, extension, rotation, and side-bending, plus hip mobility work, can help movement feel less threatening.
Breathe and relax
Many people with back pain brace constantly. Learning to breathe and move with less guarding can make everyday activities feel easier.
This article is educational and isn't a substitute for an individual medical evaluation.