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Correct Sitting Posture At Desk To Avoid Back Pain
Work Wellness

Correct Sitting Posture At Desk To Avoid Back Pain

|Jun 9, 2021

A bad sitting posture at a desk is one of the main reasons why office workers feel lower back pain on a daily basis. In fact, lumbar pain is hugely common among people below age 45, according to studies.

Learning how to sit properly at a desk may bring you numerous health benefits into your everyday life, including an improved mood, more productivity and efficiency while you're working, and even and even relief regarding back pain and other ailments.

For that reason, today, we'll tell you what the correct sitting posture at your desk is and what are the negative effects of having a bad sitting posture and help you know how to sit at a computer right.

What are the negative side effects of not sitting correctly at the desk?

negative side effects of not sitting correctly at the desk

Moreover, having an incorrect position while we’re sitting at our desk can have plenty of negative side effects that go unnoticed most of the time and only get attention when the problem has escalated into something bigger. For instance:

  • When you're not sitting correctly, especially by leaning forward the computer screen, you'll "compress" your digestive organs. This will cause them not to work appropriately, which means you may suffer from other problems related to the digestive system, such as constipation.
  • It will have a negative effect on your mode. Likewise, you will be more vulnerable to depression than other people.
  • It will also negatively impact your performance at work. Since it has an impact on your mind, we can also assume that you'll also find some trouble while trying to focus at work while the ailments are attacking your body constantly.

Solving the posture problem is not as complicated as you think

We may think that getting rid of our bad sitting habits is impossible, but it is not. There are many ways to correct your sitting posture to feel better and more comfortable while you’re working, and it all starts with incorporating certain habits into your daily life.

You can also take advantage of certain items to help you find the best sitting posture at the desk if you're having troubles with your ergonomic chair. Following these tips thoroughly will help you improve posture at desk and learn that sitting up straight is not as challenging as it may seem.

1. Set up your workstation appropriately

Set up your workstation appropriately

It is important to take into account the office ergonomics if you want to make sure you’ll feel comfortable throughout your workday. Before we start, please ensure that:

  • You can reach all the items you need easily.
  • You can see everything that’s on the screen clearly. Your eyes should be at the same level as the computer screen.
  • Your keyboard and mouse are placed near the edge of the desk, or at least in a position that assures comfort for the upper part of your body (wrists and shoulders, mostly).

2. Rest your back on the backrest firmly

Rest your back on the backrest firmly

Every time you sit on your chair, try to keep your back in an ergonomic posture – it should be erect, firmly against the backrest. Some chairs make it a bit challenging to do this, so we don’t blame you if you find this position uncomfortable.

However, as mentioned above, there are ways you can use to “improve” the situation. For instance, a cushion placed on the lower back area can help you sit correctly without any problems. Plus, it will provide more lumbar support.

Some chairs already have the part mentioned above integrated. Along with the waterfall design of the seat, it will be almost impossible for you not to sit correctly.

3. Arms


You must adjust the seat height of your chair so that your arms can rest at a ninety-degree angle as they are placed on the desk. But if you find yourself having trouble with this, use your chair's armrest. That's their main function. If you have found an optimal seat height for your actual height, but your desk isn't helping at all, perhaps you should acquire an adjustable standing desk to help you modify your workstation.

Moreover, standing desks are not hard to use, and having one will make it possible for you to alternate between sitting on your chair and standing to work on your tasks whenever you start feeling uncomfortable.

4. Legs and feet

Legs and feet

The next station is your legs and feet. Although it may seem like your inferior extremities don’t matter that much, it is known that not having your legs in a correct position may cause problems in your blood flow (for instance, if you’re crossing them).

For that reason, you should try to keep your legs at a ninety-degree angle regarding the floor – similar to what's been mentioned about your arms.

If you’re having trouble with this, perhaps a footrest can help you solve the problem quickly. Some chairs have this feature integrated, while others don’t. If not, you can always rely on a standing desk.

5. Head and shoulders

Head and shoulders

Similar to what happens to your legs, it is important to look after the position of your head and shoulders. If you maintain your shoulders in a position similar to shrugging, you're putting them under unnecessary pressure. Try to relax them as you keep your arms in the correct position.

Regarding your head, you can avoid leaning it forward if your computer screen is placed at the correct distance. You can know this by extending your arms as much as you can against the screen – push it until your fingertips touch without placing your whole palm. This way, you’ll have achieved the optimal distance for your eyes.

Try to keep your ears aligned with your shoulders to ensure you’re using the correct sitting posture at your desk.


Some people find it very challenging to sit correctly in their comfortable office chairs. However, doing so can help you avoid numerous serious ailments, including musculoskeletal disorders and other illnesses. Now, you know how to sit properly at a desk and ways to practice it. 

A bad sitting posture can make us feel uncomfortable, in pain and negatively impact our work performance. However, we can avoid this situation by incorporating slight habits into our daily routine that can help us feel better and leave what's unhealthy in the past.

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