Proper posture can decrease the risk of developing arthritis, prevent fatigue, prevent muscle or back pain and even improve physical appearance, says the Cleveland Clinic. Although many people think of standing up straight when they think of the word posture, correct seating posture is equally as important. Learning how to correctly sit in a chair in addition to having good posture while standing will allow you to reap even more good-posture benefits.
Step 1
Scoot your buttocks to the very back of the seat. Your buttocks should touch the back of the seat and your back should be aligned with it. If the seat is particularly deep, place a pillow or lumbar roll behind your bottom.
Step 2
Find an appropriate sitting position for your back. Sit up as straight as possible with your shoulders straight. Accentuate the curve of your back as much as possible, then release the position about 10 degrees. This should give you the ideal sitting posture, says the Cleveland Clinic.
Step 3
Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
Step 4
Distribute your weight evenly. Both sides of your hips should be supporting your weight. Do not lean towards one side or another.
Step 5
Check your legs and feet. Bend the knees at a 90-degree angle, and keep them even with or slightly higher than your hips. Legs should be uncrossed and feet should be flat on the floor. A foot rest or stool may be necessary if your knees are below your hips or your legs are dangling.
Tips and Warnings
- While working in an office setting, adjust the height of your chair based on the height of your desk or work station. Your elbows and arms should be able to rest comfortably on the desk without the shoulders becoming tense. The website Spine-Health.com suggests that arms should be flexed at a 75- to 90-degree angle. Move your entire body instead of twisting at the waist, especially when sitting in a chair that rolls or pivots, suggests the Cleveland Clinic.
- Sitting in the same position for more than 30 minutes should be avoided to prevent unnecessary stress on the spine and poor circulation, warns the Mayfield Clinic. Get up and stretch as needed. Avoid leaning forward or slouching, suggests the website Spine-Health.com, even when tired from sitting for long periods of time.
Things You'll Need
- Pillow or lumbar roll (optional)
- Foot rest or stool (optional)
