How to Sit at Your Desk Correctly

With remote work and technological advances, we might find ourselves strapped to our chairs. More and more of us are now sitting longer than ever, and unfortunately, our health is suffering the consequences. You have probably heard of the saying ‘Sitting is the new smoking’, and research says it’s true. Sitting for most of the day increases the risks of cardiovascular diseases and diabetes. Couple this with bad posture, and you’re faced with both long and short-term effects such as weak legs, stiff neck, back pain and weight gain. 

While you may not be able to leave your sedentary job for a more active role, there is one thing you can most certainly do: Sit correctly. This article discusses good sitting posture and gives you tips on do’s and don’ts when you’re working away at your desk for 40 hours a week. 

WHAT IS GOOD POSTURE?

Posture refers to the position in which you hold your body while standing, sitting, on lying down is known as posture. On the other hand, good posture involves training your body to stand, sit and sleep in a way that the essential parts of your body like ligaments and muscles are aligned and supported. 

WHY IS GOOD POSTURE IMPORTANT?

Good posture is crucial to the long-term health of a human being. It keeps your bones in the correct position, reduces tension and wear-and-tear of muscles and reduces fatigue. It also contributes towards good body balance and spinal health, helping you lead an active and healthy life.  

WHAT IS THE IDEAL POSTURE WHILE WORKING AT A DESK?

Every body is different. In addition to it, people have various jobs, heights and chairs. Therefore there isn’t a single sitting position that is recommended for sitting. However, there are a few general recommendations when it comes to sitting positions, but be sure only to adopt only those that feel comfortable to you.

Your lower body

• Keeping your legs crossed can decrease the amount of blood flow running through your body. Remember to never cross your legs while sitting. 
• Maintain some space between the back of your knee and the front of your chair and position your legs 90-degree from your body. 
• If your feet don’t reach the floor, consider investing in a footrest. 

Your spine and shoulders

• To avoid stress on your spine, make sure your upper back is straight and in head-to-spine alignment.
• Ensure your lumbar region (lower back) is supported by the lumbar support of your comfortable office chair.
• If your chair doesn’t support your lower back, use a pillow or a cushion.
• While looking at the screen, don’t hunch or bend forward. Instead, tuck your chin in. 
• Relax your shoulders from time to time. 

Your hands and arms

• Keep your arms at a 90-degree angle for a comfortable resting position. You can use the armrest to do this.
•  Always keep your wrists straight in line with your forearms.
• Don’t be rigid. Reposition yourself frequently and take breaks. 

Your neck

• Computer monitors that are too low can cause a strain in your neck. Ensure the top of your screen is no more than two inches above your eye level at all times. 
• If your job involves spending a lot of time on your phone, use a speakerphone or text-to-speech to ensure you’re not bending your neck to use your phone.

WHAT ARE SOME POSITIONS TO AVOID WHILE SITTING?

• Slouching – while typing and using your phone
• Crossing legs, knees and arms
• Bending to the side
• Sitting in the same position for more than 40 minutes
• Letting feet hang 

DO I HAVE GOOD OR BAD POSTURE?

More often than not, if you have a poor posture, you will know. The aches, pains and tightness are strong indicators that you need to look at your posture. However, there are two quick tests you can do to find out if your posture needs some work. 

TEST 1: How do your hands rest when you stand up normally? Do your palms rest in a curved manner facing your thighs? Or are they parallel to your sides? If you find that your palms face your thighs, it might be a sign of poor posture caused by hunching over your laptop or phone.

TEST 2: Stand against the wall and notice what parts of your body are touching the wall. If you have a proper posture, your head, shoulder blades, hips and feet should be touching the floor.

IS IT TOO LATE TO SAVE MY POSTURE?

No. Even if your poor posture has been troubling you for years, it is possible to make improvements. Your posture can improve with a combination of strengthening weaker muscles and stretching tighter muscles. You will have to work on your posture in everyday activities, like sitting up straight while using your phone and watching TV. It is also essential to cut down on the activities that led you to a bad posture in the first place.

HOW CAN I FIX MY POOR POSTURE?

There are numerous ways to improve your posture. Begin by assessing your workstation configuration. It is critical to have an office chair that allows you to adjust the height and backrest, as well as a locking mechanism to prevent unexpected jolts. Check for lumbar support, armrests, and adequate width, so you are not confined to an uncomfortable chair for 8 hours.

Following that, perform exercises to strengthen your back muscles, so they do not get tired. You can also incorporate these desk yoga poses or these “secret” exercises while you’re at work. In addition, here are a few exercises you can try to alleviate your neck and shoulder stress : 

1. Stand up straight, pull your head back and centre it over your spine.
2. Push your palms outward as if you’re shutting a door and hold for 5 seconds.
3. Practice the Chin Tuck. Sit and look straight, place a finger on your chin and pull your head back till you feel a slight stretch at the base of your head. 

HAVE MORE QUESTIONS?

We understand that all of us are different and hence have different postures and postural issues. If you still have any more questions, we would love to hear from you. You can contact us here. 

When it comes to health, prevention is always better than cure. Our partners, Spectrum Optimise, are Ireland’s leading ergonomics experts that have a team of physiotherapists that will assess your workplace for you and give you some solid advice on how to correct your posture and work comfortably.