How To Sit In An Office Chair: A Guide for the Perfect Posture

Reviewed By Chiropractic Specialist

Sitting for extended periods can be challenging for the body. Many office workers find it difficult to remain comfortable height while typing or reading documents for long periods.

This is largely because of bad posture habits resulting from desk work in general.

To help you maintain optimal spine alignment when working at your office desk, this article explains how to sit in an office chair properly, as well as tips and tricks on preventing back pain from sitting all day.

We go through different stages when we sit: There’s preparation, sit up, lean back, and tilt forward. These are the basic principles you need to know before further reading this article.

What Is The Good Posture While Sitting In An Office Chair?

Good Posture While Sitting In An Office Chair

Good posture is a physical upright position that reduces strain on your body, particularly the spine, and improves your physical health.

When sitting in the best office chair, you want to ensure that both your upper back and lower back of the chair remain straight while your shoulders are relaxed position.

Straighten your back by contracting the muscles in the lower back area. This will provide lumbar support and prevent slouching. You can also place a rolled-up towel or small pillow between your lower back and the chair’s backrest to help maintain a good posture.

The shoulders are the next thing to focus on. Ensure that they’re relaxed and positioned down. You don’t want them slouched or rolled up, as this will cause bad posture. You can use your hands to push your shoulders down.

How To Sit In An Office Chair Properly?

 Sit up

The best way to properly sit in an office chair is to sit up straight, with your feet planted firmly on the ground. This helps you avoid leaning back excessively when sitting straight in an office chair, which can cause back pain. It’s important to remember that your feet shouldn’t be placed on the chair’s footrest. This puts unnecessary pressure on your spine, which can lead to discomfort and pain. Instead, place your feet on the ground, allowing your hips to rest as maximum comfort as possible.

 Lean back

Properly Sit in an office chair while leaning back slightly. This helps distribute your body weight evenly and reduces the stress your spine feels while sitting upright. However, it’s important to note that leaning too far back can cause your spine to curve and could lead to bad posture. When leaning back in your office chair, try to keep your upper body straight, not curved.

 Tilt forward

Tilt forward slightly when sitting in an office chair. Doing so helps support your back and properly aligns your spine’s natural curvature. This is often referred to as “slight forward pelvic tilt.” To ensure that you’re tilting forward correctly, elongate your spine and contract your abdominal muscles. Your back should feel as though it is properly aligned with your hips. To ensure that your hips are tilted forward, reposition your feet so that they are slightly further away from you.

How Long Should You Sit In An Office Chair?

Sitting for extended periods can be detrimental to your back. To reduce the risk of developing related discomfort, it is essential that you take regular breaks from sitting in an office chair and switch between sitting and standing every 45-60 minutes.

There are plenty of fun ways to break up the day without sacrificing productivity: stand for a few moments, go outside for some fresh air or exercise, stretch out those stiff muscles!

Taking these steps will help protect your body while allowing you to keep working at peak performance levels!

Posture Exercises

Posture Exercises

Arm Stretch:

Seated comfortably? Roll your shoulders forward, close those eyes and roll them back. Place a hand behind your head to apply pressure on that stubborn neck or shoulder pain – hold it for just 10-15 seconds then take three turns at the stretch before releasing!


Core Stretch:

Stand shoulder-width apart while bending over at the waist with your hands on your knees. Then, slowly lift your right leg behind you, pointing your foot. Keep your knee turned. Hold the stretch for 10 to 15 seconds, and then repeat with your left leg.

How to Resist Slouching In Your Office Chair?

 Resist Slouching In  Office Chair

Taking regular breaks is the key to staying healthy and maintaining correct posture.

The best thing you can do for yourself if sitting on a job or simply studying, is get up every once in a while and move around; take a walk down your hallway, grab some water or use the restroom – anything that will help reset your good position when returning.

Stretching may sometimes feel awkward at work but it has definite benefits: by taking small pauses throughout our day we allow our bodies what they weren’t made to sit all day long – 6-8 hours of continuous seating are not recommended!

Regular stretching is essential for maintaining physical wellbeing. Incorporate short periods of motion into your day-to-day routine by setting a timer every 30 minutes to remind you to stand up and move around.

This will help make it part of your lifestyle and can prevent the repetitive strain injuries that office work poses on the wrists, hands, neck, back etc. So don’t forget – break out those stretchy moves!

Invest In A Good Ergonomic Office Chair

office room
This is one of the most effective methods for reducing back discomfort and improving your entire sitting experience. Invest in a high-quality ergonomic office chair that is designed to support your back’s natural curvature.
When selecting an office chair, make sure it has adjustable features that allow you to comfortably position your seat height and footrest at the office.
You may develop back pain if your workplace chair is not constructed to adequately support your spine.

TipsYou only need toed sitting
Stretch regularly
Stretch your muscles throughout the day to keep them limber. When you sit for an extended amount of time, your muscles stiffen and tighten.
Change your position:
You do not have to sit in the same position all day. Alternate sitting and standing, or sitting and walking.This can help you stay more focused and productive by increasing blood flow and decreasing weariness. Use a footrest to relax your calves while maintaining your knees bent at a 90-degree angle. Try raising your legs by placing them on a tiny footstool or ottoman. Purchase a support pillow: While sitting, using a support pillow will assist maintain your spine properly positioned.
Eat healthy
You should be mindful of what you eat and drink throughout the day. Avoid eating foods and beverages that could potentially cause digestion issues and gas.


Bad posture while sitting for long periods can put your spine in a vulnerable position, leading to discomfort and even health issues.

Fortunately, developing good habits is the key to achieving optimal wellness at work – such as selecting an ergonomic chair that supports you properly or taking regular breaks throughout the day.

Ensuring proper alignment of your spine when seated will also help keep backaches away so remember these tips: sit up straight with feet flat on ground, tilt torso slightly forward and lean back gently.

And don’t forget – stay hydrated & snack right!

back pain in office

Frequently Asked Questions

Does it make a difference if you sit at a desk higher or lower?

Lift your chair so you can move from a seated position to a standing one.
Recurrent stresses can occur in these joints due to prolonged use of a lower-level seat. An adequate seat height means you can easily place your feet on the ground and bend your knees and hips at a 90-degree angle when sitting down.

Is there a certain amount of time you should sit in your office chair before you get tired?

Hence, to keep yourself healthy, it is recommended that you get up every 20-30 minutes and move from your desk, even if it is only for a few seconds or walking for a few paces. On the other hand, if you stand for more than 20 minutes, try to sit for a short while as soon as possible. It is essential to sit in the correct position and adjust the height of your office chair or desk accordingly.

Should I sit on a chair without a back, or should I sit on one with a back?

A chair without a backrest can spell trouble for your posture, especially if you don’t possess strong core muscles. Such chairs force the back to carry even more weight than usual – leading to potential discomfort and poor spine support. Consider seating options that offer comprehensive lumbar support to maintain healthy body alignment!

Ron Mason
I, Ron Mason, am a retired forestry professional. My previous profession was that of an environmental educator, specifically as a Forester, with the USDA Forest Service. Additionally, I have worked as a contract forester in the private sector. With a strong background in science and engineering, my expertise lies in timber stand management, forest ecology, and wildlife biology. I am a dedicated woodworker and take pleasure in crafting furniture, tables, cabinets and other wooden items as a hobby.