The most relatable problem in the universe right now is backache. It seems like adulting comes with a default manual for all beings once they touch upon their glorious 30s - be it acidity, toothache, back pain or just random body parts seeking painful attention.All day long, we hunch over our laptops, look down on our phones at such an angle that our body starts curling towards our gadgets. Ever since gadgets have taken precedence in our lives, the need for proper posture has been repeatedly highlighted and ignored. Whether seated improperly in a bus/car or while working, even if it is for just a while, our back takes the brunt. Hopefully, you are not reading this while craning your neck.Sedentary lifestyles and a lack of good posture are the major reasons for frequent back and neck aches. You may have noticed that when we remain seated for a long period of time, we tend to pull our feet behind the chair, cross our legs or pull up one foot on the seat. While we are busy doing amateur asanas on our chair, the body only further stiffens which we feel when we stand up and struggle to walk the first few steps.Here are a few ways to watch out for your back.Stand up for your spineGet up from your seat and stretch your spine every couple of hours. Take a quick walk post lunch or within the office premises. Set an alarm on your phone to remind yourself to get up from your seat at regular intervals.Back up for a good nights sleepInvest in a good mattress and pillow that provides ample support to the natural curve and alignment of the spine. If youre a back sleeper, place a pillow under your knees to maintain the natural curve of your lower back. If you are a side sleeper then place a pillow between your legs. If you sleep on your stomach then it is taxing for your both your back and neck, as the posture tends to misalign your spine. Changing how you sleep can be difficult, so making use of pillows to train your body to a preferred sleep position can be helpful.Pick the right kind of footwearYou may have to bid farewell to your flat footwear collection. A change in footwear with the right kind of support/padding on the heels and shock absorption can relieve you from back pain.Work on your posturesWhat form of activity emphasises on postures more than yoga? No matter how rushed life is, even if you cant workout regularly, dont forget to do your morning stretches. Practice poses/asanas that stretch your back, neck, pelvis and glutes (cat-cow pose, surya namaskar, cobra pose etc).Another helpful tip is to hold your mobile device, keeping the elbows at a 90-degree angle, so the phone is neither up nor down but right in front of your face. Also the positioning of your laptop/system at eye level with the elbows resting properly on the table and not hanging mid-air.