Protect Your Back Month

Healthy Tip Sheet - July

Steps to Better Posture


Worker Stretching at Desk

Align Your Head with Your Body

Maintain a good posture by sitting upright with good lumbar support from your chair, and keep your head aligned properly. Avoid a forward head posture.

Look Up!

Keep your monitor centered in front of your body to avoid neck strain, use a chair that helps you keep proper hip and spine alignment, and take keyboarding lessons (so you don’t have to look down!)

Don’t Slouch

Slouching tightens your chest muscles, which can lead to over curvature of the spine and weak muscles in your upper back.

Exercise and Stretch

Stretch your hips, glutes and hamstrings. Ensure your thighs are parallel to the floor and your torso’s weight is supported by your chair.

Sit Upright and Move Feet

Crossing your legs at your desk can lead to poor circulation and misaligned posture. Sit upright with your feet on a flat surface such as the floor or a stable footrest. Move your feet frequently to increase blood flow.

Want More Information?

Visit for additional health and wellness information and to take the Monthly Health Challenge – Straighten Up at Work.

The information contained in this release has been carefully reviewed for accuracy. It is not intended to replace the advice of your physician or healthcare provider.

Blue Cross Blue Shield and Blue Health Advantage Logos



The percentage of the bill you pay after your deductible has been met.


A fixed amount you pay when you get a covered health service.

Tiered benefit plan

A health care plan featuring multiple levels of benefits based on the network status of a particular provider. 


The annual amount you pay for covered health services before your insurance begins to pay.

emergency care services

Any covered services received in a hospital emergency room setting.


Includes behavioral health treatment, counseling, and psychotherapy

in-network provider

A provider contracted by your insurance company to accept an agreed upon payment for covered services. 

OUT-OF-network provider

A term for providers that aren’t contracting with your insurance company. (Your out-of-pocket costs will tend to be more expensive if you go to an out-of-network provider.)


Your expenses for medical care that aren’t reimbursed by insurance, including deductibles, coinsurance and co-payments.


If you can afford health insurance, but choose not to buy it, you must have a health coverage exemption or pay a tax penalty on your federal income tax return.


The amount you pay to your health insurance company each month. 

Preventive services

Health care services that focus on the prevention of disease and health maintenance.


Services and devices to help you recover if you are injured or have surgery. This includes physical, occupational and speech therapy.

special enrollment period

The time after the Open Enrollment Period when you can still purchase health insurance only if you have a qualifying life event (losing other health coverage, having a baby, getting married, moving).


A physician who has a majority of his or her practice in fields other than internal or general medicine, obstetrics/gynecology, pediatrics or family practice.