What is the correct posture for sitting at a desk?

How long have you been in that same seated position? When did you last get up and move around? Research shows that desk-based workers can spend around 70% of their workday in a sitting position. And that’s not it. Often, they’ll sit for long periods of time at home too. That can be up to 10 hours of the day in a seated position.

There are multiple health risks linked to sitting for prolonged periods, especially if you don’t have a correct sitting posture. But what does that correct sitting posture look like? And how can you set up your workspace for a proper posture? In this blog, we’ll help you to fix bad posture at a desk and find the correct sitting position to help your health and wellbeing longer term.

What are the health risks of bad posture in the office?

Long periods of time spent sitting down is thought to slow your metabolism. Inactivity has been linked to obesity, type 2 diabetes and cancer.

Your sitting position is crucial too. If you’re slouching, straining your neck or leaving yourself unsupported, you’re asking for trouble. That can include back pain and neck pain, bulging discs, an anterior pelvic tilt, rounded upper back and more. According to the British Chiropractic Association (BCA), 73% of British people struggle with back pain each day.

How do you sit when you’re at your desk? Are your legs at a 90 degree angle, with feet flat on the floor? Or do you tend to lean to one side or cross your legs? Sitting positions like that can restrict blood flow through your body. It can also put your whole body out of alignment, causing other postural issues. You may feel muscle fatigue or stiffness, and decreased mobility.

How to fix bad posture at a desk

The correct sitting posture will help to ease and prevent back pain while you work. There’s not a singular solution though. It’s good to adjust and change your posture regularly. These are a few points to consider to prevent poor posture:

Sit up: don’t slouch and keep your ears, shoulders, and hips in a line.

Straighten up: keep your back straight, shoulder blades relaxed and pulled back (avoid rounding your shoulders).

Feet flat: place your feet flat on the floor. Use a footrest if you need to.

Align your hips and knees: ensure there’s a 90-degree angle at your hips and knees.

Balance your head: avoid a forward head posture (straining and leaning forward).

Neutral position: place your buttocks against the back of the chair to keep your pelvis in a neutral state.

Lumbar support: maintain a small curve in the lower back.

How can I set up my desk for better posture?

There are several steps you can take to set up your workspace for proper posture. Start by choosing ergonomic furniture for better positioning and to support your body properly.

Your office chair

Your choice of office chair is fundamental for proper posture. Ergonomic office chairs are designed to enhance and support good posture. An ergonomic chair should have the following features:

• Adjustable seat height: your feet should rest flat on the floor or on a footrest with your knees at a comfortable 90 degree angle.
• Lumbar support: an office chair with proper lower back support helps maintain the natural curve of the spine.
• Adequate back support: an adjustable, sculpted backrest provides essential back support.
• Armrests: adjustable armrests can support your arms comfortably and reduce shoulder strain.
• A recline mechanism: allows you to tilt your upper back away from your legs for a natural curvature of the spine.
• Adjustable headrest: when positioned correctly, it provides additional support for your neck.
• Adjustable seat depth and tilt: The seat should allow about two inches of space between the back of your knees and the edge of the chair. Plus the seat should tilt for better pelvic positioning.

Your desk and computer

You spend prolonged periods staring at your computer monitor, so it’s important to position it thoughtfully on your desk to promote good posture.

• Computer monitor height: make sure the top of your computer screen is at, or just below, eye level to prevent neck strain.
• Computer monitor distance: place your computer screen about an arm’s length away to minimise eye strain.
• Desk height: a good desk posture ensures your elbows are supported at a 90 degree angle while typing. Armrests should slip neatly under the desktop whilst keeping arms aligned.
• Keyboard position: place it directly in front of you at a height that keeps your wrists straight, supported and relaxed. The same applies to your mouse, if you use one.

Don’t just sit there!

Long working hours, plus screen-based entertainment, mean that we spend prolonged periods sitting down. But you can counteract the harm that can do to your body by moving around.

Take regular breaks to get up, move about and stretch. That helps to keep your joints, ligaments, muscles, and tendons loose, making you feel more comfortable. There are specific posture exercises to try too which will help to reduce strain on your back and neck.

You could try a standing desk instead of the traditional setup. It’s becoming an increasingly popular choice. A standing desk lets you alternate between standing and sitting. You still need to set it up correctly and adjust it to suit your height and stance, but it can help with your posture.

Find the best office chair for proper posture

Comfort and functionality are key features of our products. Our customers are central to our design process, so your posture and back health are carefully considered in the creation of our products. Whether it’s an ever popular mesh office chair or the adjustable task stool, we’ve got high performance seating solutions to suit your needs.

Explore our office chair solutions and more seating options.