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How To Sit In Your Office Chair Properly? 6 Simple Steps To Improve Your Posture

How To Sit In Your Office Chair Properly? 6 Simple Steps To Improve Your Posture

Have you ever noticed your posture declining even after purchasing an ergonomic office chair that’s supposed to help you with your lumbar area?

The thing is, if it’s a user error, it doesn’t matter how top-notch your office chair is!

If you have poor posture, or have a bad habit of slouching, this article is going to help you literally straighten up.

We have 6 simple steps to correct how you sit on your office chair, and at the same time improve your posture.

After that, we also list 4 tips for a healthier desk setup, as well as recommendations for the best ergonomic office chairs.

The correct way to sit up straight in your office chair

The correct way to sit up straight in your office chair

Even if it sounds corny, you have to start with yourself!

Mind your body and your posture, it’s easy if you follow these steps:

How-To Properly Sit In An Ergonomic Office Chair

1. Straighten your back

Sit up straight and make sure that there is no gap between your back and the backrest.

If you have an ergonomic chair, the curved backrest is going to help your spine align more naturally.

An office chair with adjustable back height and depth would be practical.

Depending on your size, you might want to get a petite or large chair.

If the sizing and adjustability are limited, you could use a back pillow to provide that back support, too!

Tip: To know that you’re sitting straight, your ears, shoulders, and hips should be aligned.

2. Arms at a 90-degree angle

While typing on your computer, your arms should be at a 90-degree angle.

If your arms are raised, it’s going to cause extra strain on your arms and the rest of your body.

A chair with adjustable armrests will be helpful because you can rest your elbows on them while typing.

3. Seat height

Adjusting the seat height isn’t only dependent on reaching the desk.

To know that your seat is the most comfortable height, your feet should be flat on the floor.

If the seat is too high, and you find yourself on your tiptoes, it’s going to cause too much pressure on your legs.

The 90-degree angle applies to your knees, too!

Tip: If you have shorter legs, you can use a footstool to make sure that your legs are resting flat on the surface.

4. Don’t lean on one side

Your weight should be uniform on all sides. Leaning on one side can put stress on your spine, causing it to curve.

This bad habit can lead to serious spinal problems such as scoliosis.

5. Check yourself!

Be aware of your body. When you realize that you’re slouching or that your head is protruding forward, correct your posture immediately.

You can set alarms on your phone every hour to remind yourself to sit up straight.

If this isn’t enough, you can also purchase electronic posture correction devices. There are plenty in the market.

But the best advice I can give you is to train your posture by reminding yourself. If your mind is in it, your body will follow!

Posture Gadgets: Which Ones Really Work? (Don't waste your money!)

6. Take breaks and stretch it out

People aren’t meant to sit for so many hours in a day.

For every hour, give yourself a break and stretch your back and limbs.

It’s great for your muscles, your bones, and your blood circulation! You’ll even be more alert and productive.

Top 10 Simple Office Exercises (TopTruths)

Read more: How To Sit In An Office Chair During Pregnancy?

How to set up your work desk?

Correct sitting posture at desk

It’s great that you’re improving your posture, but you can help your body by adjusting your office, too.

These following tips are going to change the comfortability of your office big time!

The Desk

When picking out a desk, choose one that matches your height when you’re seated.

Remember that your elbows should be at a 90-degree angle, so the desk shouldn’t be too high.

But it shouldn’t be too low that your knees won’t fit underneath!

Computer monitor height and distance

Keep the screen 18-24 inches away from your eyes. A third of the monitor should also be at eye-level.

This will make it easier for you to keep your posture. You won’t need to lean forward and push your head forward.

Tip: Getting a monitor mount, rack, or riser will be necessary if you need that extra boost.

Keyboard and mouse

It’s a bad sign if you find yourself extending your arms too much to reach the keyboard or mouse.

Both should be easy to reach so that your arms can stay at that 90-degree angle and your wrists and fingers can be neutral.


If you’re working on a laptop, you should get a laptop raiser to prop it up.

Unlike desktop computers, the screen of a laptop is much lower, and you normally find yourself hunching over the screen!

You can also use an external keyboard so you don’t have to reach up to the laptop.

How long should you sit in an office chair?

Businesswoman sitting long hours in office chair having back pain

Working in an office might require you to sit in front of a computer around the clock.

However, for a healthy body, it’s advised that people should only sit for 150 minutes each week!

Furthermore, it’s been said that sitting less than 3 hours a day can increase your life expectancy by 2 years.

Unfortunately, sitting for less than 3 hours a week is just impossible in this day and age, especially if you have a desk job.

The best we can do is to get an ergonomic office chair to reduce the stress put on our bodies for long hours of sitting.

Of course, we need to use the chair correctly by following the aforementioned steps, including breaks!

How often should I get up from my desk?

Every 20-60 minutes, stand and take a break! You can do stretching exercises, or you can even walk around the office.

More tips for your posture and comfort

One thing’s glaringly obvious: it has something with your posture and how many hours you spend in front of a screen!

If you work all day in front of a computer, you would know how it takes a toll on your spinal health.

Getting an office chair can be helpful because it makes sitting all day more tolerable.

It’s also more practical if you get yourself an ergonomic chair! It’s made for healthy sitting and desk work.

For extra comfort, you might even look into buying cushions and accessories such as footrests.

But you’ll later realize that buying a fancy chair and accessories can only go so far, especially if you’re not aware of how to use it properly!

What is the best office chair for sitting long hours?

Collage of different office chairs for sitting long hours

Your top choice should be a high-quality ergonomic office chair made from superior materials.

Investing in a chair is going to be a life-changer if you have a desk job.

Herman Miller has top-tier office chairs, and they’ve won multiple awards.

But there are plenty of office chairs in the market, Serta chairs are affordable choices and the best selling office chairs.

If you’re looking for a more simple design, the office chair by Tempur Pedic won’t lead you astray because it’s also another trusted brand.

You don’t even have to limit yourself to office chairs because there are other options such as gaming chairs. These are also made for long hours of comfortable sitting.

For this, the Ficmax chair is a fantastic choice because of its unique design and multiple features.

Again, no matter what office chair you’ve set your eyes on, adjust the chair so that it’s perfect for your needs.

Most of all, be mindful of how you are sitting so you can maximize the support that any office chair can offer.