Simple Ways To Maintain Good Posture When Sitting At A Desk All Day

Good posture is very important part while you sit on a chair long time.The holidays are over for most of us. It’s that time we return to the daily rhythm of work where we’re used to sitting for longer periods than ever. While we may not be able to switch our desk job, there is only one thing we can do: sit correctly. Adopting an incorrect position for a long time may cause annoying back pain in different parts of our spine: cervical, dorsal and lumber. Here is a quick guide on how to sit in a chair with good posture.

🏆Read also: A Detailed Guide On How To Sleep With Sciatica

Good Posture Definition

  • It involves training your body to sit with the least strain supporting the muscles and ligaments. Some of the benefits include;
  • Prevents muscle fatigue
  • Keeps joints and bones aligned which could result in arthritis
  • Prevents muscular pain and backache
  • Ensures the spine is not fixed in abnormal positions

What Is The Best Position To Sit In A Chair?

Hunching over a keyboard can cause not-so-welcome side effects. The proper sitting position is in an erect manner with the screen at an eye level. If your work forces you to sit for many hours, you will most likely suffer from back pain. This pain may be occasional or continuous. To avoid it, the best thing you can do is to take a good position on the chair. And we recommend using ergonomic kneeling chair for back pain.

How To Maintain Good Posture When Sitting At A Desk All DayMake sure you adjust the armrests, lumbar support, and cushion. It’s okay if you remove any part that interferes with your posture. If you don’t know how to improve your posture, you should follow these best practices.

Support your back

Sitting at the correct posture is easier with the right chair. An ergonomic chair is designed to support your back and reduce stress on as you sit. These chairs allow the user to recline at incremental angles comfortably. Even better, it ensures the feet are re-positioned for maximum comfort. According to health experts, your back should be at 135 degrees in relation to your legs.

The comfortable position in the ergonomic chair reduces pressure on the inter vertebral discs, reducing the possibility of spinal injuries. You can also grab a small towel and roll it up. Place it between your chair and the lower back. If the pillow is too large, you could be forcing your body into an awkward position. To avoid this mistake, you can always buy lumber pillows.

Your feet should be flat on the ground

Now that you’ve set the right height on your chair, its time you keep your feet flat on the ground. Proper sitting posture at computer relieves discomfort on your neck and back. Crossed legs increase discomfort which triggers back pain in the long-run.

If you are sitting in a straight chair with a hardback, avoid stooping towards the backrest. Over time, this will be a more comfortable position for your back, neck, and shoulders. Keep in mind that some back pain is associated with a herniated disc, although the most common cause is bad posture or sitting for many hours.

Adjust your monitor

Sitting too close to your monitor will not only cause eye problems but may also trigger backaches. If you experience neck or back pain when you type at your computer, it’s probably the right time you change that posture. By assuming the right posture, you avoid stress on the muscles. Just take a few minutes to learn how to make your computer a pain-free zone. The most commonly misunderstood variables are height and width. At times, you may be tempted to slough your neck which can lead to neck, shoulder, or back pain.

To ensure you don’t strain your eyes, the monitor should be 3-4 inches above the eye level. This ensures that you don’t tilt your head or bend your neck. If the neck is too high, you’ll be forced to tilt your head backward causing back pain. Also, make sure all the documents are placed as close as possible. When the computer is in front of you (not angled right to left), the neck will not twist. Lastly, you should ensure the monitor is at arm’s length of 18-28 inches. All these suggestions will keep you at a neutral posture and reduce eye strain.

Dual monitor setup

How do I make sure my posture is correct? There’re some habits that can reduce or prevent well-known lumbar or cervical pain. Nowadays, dual-monitor computer workstations have become popular. Unfortunately, the advice on dual monitor workstation can be confusing. The sitting posture will depend on the work being performed and the percentage of use for each monitor. First, you should position the screens as close as possible. Secondly, you should angle the screens to ensure they’re concave to give a consistent focal distance.

When you’re working for long periods of time, you should use a swivel chair to help you face the monitor without struggling. The general rule of thumb is to place a monitor in 50/50 use. This will give a proper sitting posture of the computer.

Adjust your chair

How should I sit at my desk for good posture? Move your seat up and down to ensure your legs are parallel to the ground. Also, your knees should be parallel to your hips. Most importantly, you must plant your elbows by your side. When your arms are extended too far out of the body, you could add stress to the muscles. To avoid nerve compression, make sure the elbow’s angle is at 90 degrees.

It’s good to balance yourself with subtlety, especially when you are going to sit for a long period. On formal occasions, it is very appropriate to sit in the center of the seat with your back without touching the chair. Likewise, don’t lean forward or bend in the chair. You may not realize the benefits, but it pays huge dividends when you spend a hundred dollars on a great chair. This keeps the body active and balanced while respecting the natural curves. Find the solution to adjust an office chair.

Position your keyboard correctly

You should leave 6 inches between the keyboard and the desk to ensure your wrists have enough room to move. This will give a decent amount of space that encourages natural posture. Place the keyboard directly in front of you to avoid twisting the neck and torso. That way, you can write with relaxed shoulders and loose arms comfortably.

The height of the elbow should also coincide with that of the middle row of the keyboard. If you don’t have an adjustable keyboard tray, use a keyboard to get into a comfortable position. This will help you assume the best posture for sitting at a desk all day. If the keyboard isn’t accessible, move your chair or recline it slightly.

Unless your keyboard is higher than the desk level, the cushions and wrist rests will compromise proper arm position.


Being healthy as you sit all day can be a daunting task. I’m sure you’ve probably heard that sitting for so long periods increases the risk of back problems. The armrests should place your hands at an angle of 90 degrees to ensure your cervical area is not under tension. If your chair doesn’t have armrests, you should ensure the arms are supported at the table.

Make the objects accessible

It’s unfortunate that most of us are yet to realize that poor posture is detrimental to your health. If you frequently use certain objects such as the telephone, stapler or paper clips, put them at your fingertips. Avoid repeatedly stretching or twisting your body to reach them. Think about investing in a headset if you are often on the phone to avoid stretching the neck muscles. This will allow you to multitask at the desk.

Most people are fond of holding their phone between their neck and ears which may cause upper back pain. We all want to be healthier at work and fit everything in our jam-packed schedules.

Take deep breaths

If you’re experiencing light headiness, take deep breathes once every hour. Make sure you stand to avoid adjusting your posture unconsciously. Taking several breaks during the day will eliminate muscle tension. Try doing some stretches and walking around for a couple of minutes. If you have lunch breaks, make sure you’re away from the computer. This will keep the blood flowing to the muscles. But, if you’re unable to step away from your workstation, you can try some exercises that stretch the upper back when in a seated position.

Avoid eye fatigue

While it may sound like there is no relationship between eye fatigue and bad posture, this may cause you to slouch. To avoid this, look away from the screen of the computer every 30 seconds.

How Should I Sit When I’m Not Using A Computer?

You should use a recliner chair. These chairs are becoming increasingly popular, especially for those people who have trouble getting in and out of standard chairs due to back pain. This chair can be a brilliant addition to your home. Let’s look at the health benefits.

Sit On ReclinerIf you have an existing health problem like sciatica or back pain, a reclining chair should be your best bet. Due to the reclining functioning, you can easily eliminate pressure on the joints. You can use it to relax in different positions and remain comfortable. Other than that, they have a cushioned headrest to help the user maintain the right posture. You’re probably wondering, how should I sit to avoid back pain? Some reclining chairs allow the user to customize comfort with just a single touch of a button.


A good posture in your office is all about your computer setup – from desk, chair, keyboard and other items. They should all be positioned based on specific body measurements and the tasks you intend to perform. You may want to implement the above ideas if you want to know how to sit in a chair with good posture. Many offices have chairs with adjustable seats, back, and lumbar support.

 You might like also: Can Watch TV Cause Health Problems? Let Us Count the 7 Ways

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Daniel is a chair specialist who has researched about gaming chair, office chair, recliner chair, massage chair, etc. He has sound skills and experiences in sitting posture, ergonomic posture, back pain, etc. Daniel is a regular writer on this blog.

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