How to Sit in a Chair Properly: so your lower back says thank you!

Many of us, even after working 10 years plus, do not know how to sit in a chair properly. And for that, we always suffer from some nagging neck, upper shoulder pain. In my office, we did not have ergonomic chairs and bad sitting habits made the pain worse. And after that, you are on …

Many of us, even after working 10 years plus, do not know how to sit in a chair properly. And for that, we always suffer from some nagging neck, upper shoulder pain. In my office, we did not have ergonomic chairs and bad sitting habits made the pain worse.

And after that, you are on painkillers and physiotherapy to manage the main.


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How to Sit in a Chair Properly

How should you sit ergonomically in the office?

The correct ergonomic sitting posture in the office is to sit with the legs and feet flat on the floor. The knee bent should be at 90 degrees from the floor.

To reduce health risks, sit with your hips far back in your chair. This way, your back will always keep in touch with the chair support or chair back.

To reduce the risk of developing neck aches, keep your head straight. If you have a headrest, then use it.

You may sit up straighter to avoid back pain. But as mentioned above, you should rest your back on the chair back always.

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Correct ergonomic sitting posture in the office can help improve your productivity. If your chair does not have lumbar support, then you should consider a lumbar support pillow.

A workplace posture assessment can help identify any problems with your current sitting position and make recommendations for improvement.

Incorrect sitting positions are often responsible for lower back pain, neck pain, and headaches.

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Top Tips: How to sit in a chair properly

There are a few things to remember when sitting in a chair:

The seat of the chair should be close to, or slightly lower than, your knees. This will help keep your spine aligned and comfortable. Also, your knees should be at 90 degrees from the floor.

Make sure the back of the chair is supporting your spine. You should feel like the natural curve of your spine is being supported by the chair. If not, adjust it until you do. If the chair is a basic one, then you must change the chair.

Good ergonomic chairs are available under 10k INR as well.

Keep your shoulders relaxed and down, and avoid hunching over your keyboard or phone screen. This means you have to keep the table level at the same height as the armrest.

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If needed, use a footrest if needed to maintain good posture and keep strain off your neck and back.

[How to seat on a chair with correct posture to avoid back pain!]

Sit with correct posture

Proper desk chair posture can reduce pain and improve physical health.

Positivity and self-confidence can also be boosted by good posture.

To sit properly at a computer, adjust the chair height so your feet are flat on the floor and your knees are in line (or slightly lower) with your hips. 

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Sit up straight, keep your hips far back in the chair, ensure the keyboard is close and directly in front of you, and sit at least 20 inches (or an arm’s length) away from the computer screen.

Earlier I used to sit closer to the ground and that did give me thigh and knee pain. Be sure to be at a good height as your table is.

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Do corrective exercise

Moving for short periods of time every 30 minutes or so will increase blood circulation and re energize the body.

Take brief breaks at work, and try these exercises like an approx 10-minute power walk, backstretches, shoulder rolls, neck stretch.

Important is that you get up and move around for a few minutes after 1-2 hours of work.

And apart from this, you should do basic yoga poses on a foam roller under your back (where tension or stiffness is felt). You can do these after your work is done. One good yoga pose is to do is Cat-Cow.

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Cat cow yoga pose
Cat cow yoga pose

Take a short walk or do some stretching exercises if you’re going to be sitting in your chair for a long period of time.

If you are doing work from home then you just walk around, do some jumping jacks, and clap your hands to get the blood flowing.

Sit up and down several times to move the fluid around in your body.

Buy ergonomic office chairs

You have to maintain a comfortable distance from your desk, ensure proper arm support, adjust the height of the chair to ensure a comfortable sitting posture.

And all this is possible in an ergonomic office chair. If you want to know how to sit in a chair properly, then you must have this chair.

And when sitting at a workstation, make sure to use the chair’s built-in lumbar support or if the support is enough. If your chair doesn’t have built-in lumbar support, use a thick pillow to provide extra comfort.

Check this: Tips on making a home office in budget!

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Good posture rules that you should follow

Establish the position of your lower body before sitting.

Rock back and forth on your sitting bones to get on top of them and slip your hand between your low back and chair for good posture.

Positioning the shoulder blades, which are the flat, triangularly shaped bones on the upper back, lower may help support the head and neck.

Shoulders should be in vertical alignment with hips for truly good posture.

Make sure your back is supported

Your back should be supported while you are standing, sitting, or lying down. It is important to have a good posture while you are on your computer.

Slouching and perching can lead to back pain. To avoid back pain, use a lumbar cushion or adjust your ergonomic chair.

And do not lean forward, keep your keyboard and mouse close.

Adjust the height of your chair to ensure your knees are at the same height as your hips.

To avoid back pain, make sure your chair has a built-in lumbar support. Use a thick throw pillow instead of an office chair with no lumbar support.

Signs of a bad office chair

Keep the three normal curves of your spine when reclining in your chair.

Make sure your limbs are aligned

When you are writing your content, doing coding make sure your limbs are aligned. Means you should have your keyboard and mouse right beside each other. And you should not have to move your arms much on the table.

This will be hard for your wrists and shoulders.

For wrists, you can use a wrist support pillow beside the keyboard. That works well if you are writing/coding for a long time straight and mostly using keyboard shortcuts.

Keep your feet flat on the floor and avoid crossing your legs.

Bend your knees at a right 90-degree angle and make sure they’re either even with your hips or slightly below them.

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Make sure your limbs are aligned to promote good circulation. Good alignment can help reduce the risk of injuries and improve performance. Otherwise, you will feel muscle or joint pain after working days.

Important stretches to do at work include hamstring stretch, quadriceps stretch, and calf stretch.

Make sure you warm up properly before stretching to avoid injury!

Give your neck some support

Your screen should be positioned about an arm’s length away from your body to prevent eye strain.

Your eyes should be level with the top of your screen to prevent head-hanging and a position that can put significant stress on the spine.

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Make sure your weight is distributed evenly across your hips, and bend your knees at a right angle if you need to sit in a chair for long periods of time.

Make sure your head is balanced to avoid neck and back pain. Headaches can be caused by poor posture, fatigue, or dehydration.

I have had headaches from bad posture all the time.

To prevent headaches, keep your head and neck in a neutral position while working, and drink plenty of water every day.

Try some of these simple stretches to ease tension in your neck and head:

– Neck stretch

– Cat-cow

– Cobra pose

– Side bends with arm support

Sit on adjustable chairs

A properly arranged workstation will allow for comfortable sitting, which can improve productivity.

Fully adjustable chairs are the most effective way to achieve comfort, but they may not be affordable for all users.

A combination of adjustable chair and footrests is an effective solution that is cheaper than a fully adjustable chair and still provides comfort.

Get Back Support

Sitting in the wrong position can lead to back pain and other injuries. To avoid back pain, use an adjustable chair that supports your lower back. Make sure you slouch and perch minimally on the front of your seat.

If you can not adjust the back support in your chair then you should get a foam lumbar pillow.


Keeping arms at a 90-degree angle can help avoid shoulder and upper back pain. Armrests are helpful for keeping arms in a comfortable resting position.

You may opt for 3D adjustable arms for more customization but more joints in the arm rest men it is not a durable one.

Legs and Feet

Legs and feet are susceptible to injuries from sitting in one place for a long period of time.

Crossing your legs can decrease the amount of blood flow to your body, leading to fatigue and other problems.

Ergonomics is the study of how people interact with their environment and can be used to help prevent injuries from occurring in the workplace.

How does bad posture in the office affect your health?

Bad posture can lead to back pain, neck pain, headaches, and even heart disease. It can also affect your ability to concentrate and your productivity levels. It is important to take care of your back and neck, and to be aware of your posture as you sit.

Bad sitting posture in the office can cause back and neck pain, which is often the most popular complaint from office workers.

In addition to nerve constriction, slouching can cause pain in the back and neck, most commonly.

Bad posture at the office can cause more than just neck and back pain. Joint pain, muscle stiffness, and permanent slumping are all problems that bad posture can cause.

Bad sitting posture in the office can even negatively affect your lung capacity and ability to breathe properly.

What is repetitive strain injury?

Repetitive strain injury is a condition that can occur after a certain amount of time of repetitive, or routine, movements or postures. Repetitive strain injury (RSI) is a condition caused by the repeated use of a muscle, tendon, or nerve.

RSI can be caused by sitting in an uncomfortable position, as well as common mistakes such as straining.

The postures you assume during the day greatly impact the amount of strain put on your spine. People with RSI often have pain in their neck, shoulders and hands.

Repetitive strain injury (RSI) is a condition caused by the overuse of the muscles and joints in the body.

RSI can be caused by activities such as working at a computer, using a sewing machine, or performing other repetitive tasks.

RSI can lead to pain and stiffness in the muscles and joints of the back, neck, and shoulders.

There are many ways to prevent RSI from happening: learn your job, take regular breaks, wear appropriate safety gear, and stretch regularly.

This Repetitive strain injury is very common if you sit in the wrong posture in a chair.

The dangers of sitting at a desk!

When you sit at your desk, there are numerous dangers to avoid. The most dangerous of these are:

  • Slouching and leaning forward in your chair can often be the main cause of back and neck pain.
  • Make sure your chair height isn’t too low or too high.
  • Sitting on a chair that is too high can also reduce the back flow of blood, sometimes causing swelling in the legs, varicose veins and swelling in ankles.
  • Pay attention to how often you are standing and moving around at work; not doing so can result in repetitive strain injury and muscle stiffness.


No matter what you do follow the basics like, not slouching forward, not using proper chair height, and rest on the back of the chair. And you should take 10 minutes of break after 2-3 hours of work or as you seem fit. But do take breaks and move around in those break times to loosen your body.

Following these tips will give you less or no body pain and you will be healthy.

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About the clumsy Author

I work from an old house with a garden.

I had to make a few adjustments and buy a few items to make myself comfortable while I do work from home.

And also managing an old house with damp walls, insects and other issues is not easy. And if you are in a same situation like me then my words will help you a lot.

I have tried to write on all the things needed to make a Work from Home office in India and a safe home and that resulted in

I am experienced with electrical appliances, solar system set up, gardening, insecticides and work from home setup.

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