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

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 large 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 how to prevent back pain as a result of 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 reading this article any further.

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 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 to be 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?

The key to preventing back pain when sitting in an office chair is to take breaks frequently.

Ideally, you should take a break every 45 to 60 minutes. Try to alternate between sitting and standing.

This allows your body to rest and rejuvenate, thus reducing the risk of experiencing back pain. There are many different ways to incorporate breaks into your workday.

You can stand, walk, and stretch, walk outside for some fresh air, or take a quick break to exercise.

Posture Exercises

Posture Exercises

These posture exercises can help you correct posture and improve your overall health. Chest Stretch: While seat height at your desk level, gently pull your shoulders back and down, and then extend your arms in front of you.

Next, open your chest by stretching your arms out as far as possible. Hold the stretch for 10 to 15 seconds, and then repeat it three times.


Arm Stretch:

While seated, gently roll your shoulders forward. Close your eyes and then roll them back. Next, place your hand behind your head and gently apply pressure to your neck and shoulder pain. Hold the stretch for 10 to 15 seconds and then repeat three times.


Core Stretch:

Stand with your legs 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 bent. 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

In an office chair, it is surprising how difficult it is to maintain a correct sitting posture. We often slouch without intending to.

Towards the end of the workday, hunching over is very easy if we aren’t practicing mindfulness while sitting.

It’s recommended that we change positions every 30 minutes, but this can result in poor posture if we slump.

It’s best to stand up and take a break for a few minutes. The only thing you need to do is take a stroll down the corridor, grab a glass of water, or take a few minutes to use the restroom.

It does not matter what you do, be sure that you do it often so that you can keep your blood circulation properly and ‘reset’ your ‘good posture’ position when you sit back down again.

While you may feel self-conscious about stretching in the office, it is highly recommended that you do so. In order to maintain good health, our bodies were not designed to sit continuously for 6-8 hours a day.

Our bodies need to be stretched on a regular basis. In order to stay healthy, we need to move around a lot.

The best way to remember to get up and move every 30 minutes is to set a timer for every 30 minutes. As you do this more and more, it will become a habit – and the better you get at it, the better you will feel.

It is also recommended to move around more frequently if you work in an office environment, which can reduce the risk of repetitive strain injuries, mainly in the hands and wrists, which can occur to office workers.

Invest In A Good Ergonomic Office Chair

office room
This is one of the best ways to reduce back pain and improve your overall sitting experience. Invest in a high-quality ergonomic office chairs that’s designed to support the natural curvature of your back.
When choosing an office chair, make sure that it has adjustable features that allow you to position your seat height and footrest comfortably at office.
If your office chair isn’t designed to properly support your spine, you could experience back pain as a result.

Tips for preventing back pain from prolonged sitting
Stretch regularly
Stretch throughout the day to keep your muscles limber. When you sit for prolonged periods, your muscles become stiff and tight. Change your position: You don’t have to sit in one position the entire day. Try alternating between sitting and standing or sitting and walking.
This will help increase blood flow and reduce fatigue, helping you stay more focused and productive.
Use a footrest:
This will allow your calves to relax while keeping your knees bent at a 90-degree angle. You can also try elevating your legs by resting them on a small footrest or ottoman. Invest in a support pillow: Using a support pillow while sitting will help keep your spine properly aligned.
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.


Proper posture is incredibly important when sitting for long periods. It will help to reduce back pain, improve your overall health, and allow you to focus more clearly.

To achieve the best posture, sit up straight with your feet on the ground, lean back slightly, and tilt your torso forward.

When you take breaks frequently, you will be less likely to experience back pain as a result of prolonged sitting.

Choose an ergonomic office chair and be sure to properly hydrate and eat healthy snacks throughout the day.

Doing so will help you maintain optimal spinal alignment and reduce the risk of experiencing back pain.

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 that you can move from a seated position to a standing position.
It is possible for recurrent stresses to occur in these joints as a result of prolonged use of a lower-level seat. Having an adequate seat height means that you can easily place both of your feet on the ground and bend your knees and hips at a 90 degree angle when you are 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 are standing for more than 20 minutes, try to sit for a short while as soon as possible. It is very important to sit in the correct position as well as 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 that has a back?

As a general rule, if you are sitting on a chair without a backrest, it is not a good idea because the lack of back support will disrupt the way your posture is held. Having weak core muscles means that your back muscles must work harder than usual in order to support your spine if you do not have strong core muscles.

Ron Mason
Ron Mason Is a retired forestry professional. I was an environmental educator (Forester) with the USDA Forest Service. I was a contract forester with the private sector. I have a strong science and engineering background with an emphasis on timber stand management, forest ecology and wildlife biology. I am an avid woodworker and love to build furniture, tables, cabinets and other wood items.