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How To Sit In A Chair? Top Full Guide 2021

Spending long hours in a chair can damage the body’s core muscles. The sitting position is frequently blamed for almost all our physical ills. However, sitting in proper posture can help us control blood pressure, protect our hearts and joints, and even ward off some cancers.

Let’s be with Focal Upright learn more about how to sit in a chair with the correct sitting posture to protect our body.

How To Sit In A Chair With Correct Position

Your Hips Should Be As Far Back As Possible In The Chair.

The best way to sit in office chairs is to allow the shaped back (lumbar roll) to support your back and shoulders. You can then adjust the support of the other parts of the chair by moving your hips forward.

Sitting in a straight-backed chair with a back, don’t slouch into the chair. Your back and shoulders should be straightened so that the chair’s back supports them. This sitting position will become more comfortable over time for your neck, back, and shoulders.

It is important that you keep your feet on the ground and your back straight when sitting on a sofa or lounge chair. You should have your shoulders back and be as forward as possible on the couch.

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Your Shoulders Should Be Back And Your Back Straight.

It doesn’t matter where you are sitting. Keep your shoulders back so you don’t slouch or hunch your back. This can cause chronic pain and headaches and strain your neck and shoulders over time.

You should not lean forward or slouch forward when you sit down. This can cause strain to your sciatic nerves and shoulder muscles. This will keep you balanced.

If you are going to be sitting for long periods of time, it is a good idea to rock gently. This keeps the body active, balanced, and healthy.

To ensure that your healthy back is in contact with the chair’s back, you may need to adjust your ergonomic chair or use a lumbar pillow.

Adjust The Chair Height To Suit Your Body.

Your chair’s seat should be at a height that allows your feet to touch the ground and your knees to meet your hips, or slightly lower. Sitting too low in a chair can strain your neck and cause you to get tired.

You may notice that your feet are not comfortable reaching the ground if you have to raise your seat. You might consider putting a rolled-up towel or cushion under your feet to help maintain the normal curves in your back.

The back of the chair can be adjusted to a 100-110 deg angle.

The back of passive reclining chairs should not be straight but should curve backward slightly beyond the 90-degree mark. This will be more supportive and comfortable for your back than a straight back.

Put Your Feet Flat On The Floor

Your body weight should be evenly distributed across your hips. Keep your knees bent at a right angle and ensure your knees are aligned with your hips.

Your feet should be flat on a hard surface. It may be more comfortable to take off shoes that have heels. A foot rest is a device that allows your feet to touch the ground.

Avoid sitting down with your legs crossed. This can cause blood loss and muscle strain.

Your Lower And Upper Back Should Be Supported.

Passive office chairs that offer lumbar support should protrude slightly in the lower back. This will support your lumbar spine on both sides and keep you upright. You will need to create this support if you don’t have it.

Use inflatable pillows or small pillows to support your back. This should make it a lot more comfortable.

If your chair has an active back mechanism, you can change it gently and rock backward and forwards as you sit or work. This will keep your back from becoming sedentary.

Adjust The Armrests

Your armrests should be adjusted so your shoulders are relaxed. If you are typing, your wrists should be at the same level as your keyboard. For more information on sitting at a computer, please refer to the next section.

If you feel they are in the way, you can also remove them completely. Support is not provided by armrests.

Sit Properly At The Office or Computer

Sit In An Active Sitting Chair If One Is Available.

Research is showing that prolonged sitting in an office environment can cause serious health problems, such as shoulder strain and back pain, as well as increased risks of developing heart disease.

Active sitting devices are things like treadmill desks, standing desks, kneeling seats, and other ergonomic options that force your body to stand upright rather than giving it a resting spot.

Even ergonomic, passive chairs can cause your spine to be forced into an uncomfortable, upright position.

Place Your Keyboard In The Right Place.

The keyboard should be adjusted so your shoulders are relaxed and your elbows are slightly out of your body. Your wrists and hands should also be straight.

To change the tilt of the keyboard, use the keyboard tray mechanism. You can tilt your keyboard towards you if you sit forwardly or up. However, if you have a slightly reclined position, a slight forward tilt will allow you to keep your wrists straight.

Ergonomic keyboards have a bent middle to allow for a more natural wrist alignment. Instead of lining up your hands with the floor, your thumbs point toward the ceiling. If you have wrist pain, consider investing in one.

Adjust The Source Documents And Monitor Them Properly.

You want to keep your neck relaxed and neutral so that you can see what you are working on. Place the monitor in front of your keyboard, just above your eyes.

Place the top of your monitor about 2-3 inches below your seated eye level.

To avoid eye strain, your screen should be at least an arm’s length from your body.

Lower the monitor to a comfortable level if you are wearing bifocals.

Use An Ergonomic Mouse.

An ergonomic mouse allows your wrist and hand to be parallel to your body. This is a natural resting position, not parallel with the ground, which can cause carpal tunnel.

Both the trackpad of most laptops and traditional mice do the same thing: they force your wrists into an unnatural position. This can lead to chronic pain and carpal tunnel problems over time.

Take Regular Breaks

You should take a break every 30-60 minutes to move around the office. Even a quick break to go to the toilet or to get water can help break up the monotony and ease the pain. Despite the fact that it might seem silly, you can close your office door to do the following exercises to increase the amount of blood flow that runs through your body.

  • Do 5-10 shoulder raises and shrugs
  • Do 20 calf raises
  • Do 5-10 lunges
  • Touch your toes 20 times
  • Keep active at work.

To avoid stress and long-term damage to your back, arms, neck, shoulders, and neck while working in an office environment, it is important to move around regularly. These articles offer other helpful tips and tricks for staying active at work.

You can exercise while you sit at your computer.

Resist Slouching In Your Office Chair

It is not easy to maintain a correct sitting posture in office chairs. Many people fall into the trap and slouch without even realizing it. It’s easy to end up hunched over at the end of the day if we don’t practice mindfulness sitting.

Don’t sit in the same position for too long. It is recommended to change our position every 30 mins. However, this could lead to bad posture and a slump.

It is best to get up and take a few minutes off. You can take a walk down the corridor, drink water, or use the restroom. Do it every day, no matter what you do. This will help you keep your blood flowing and restore your good posture when you get back to your seat.

It’s not a good idea to stretch in your office, even if you are self-conscious. It is not healthy for our bodies to be sedentary for six-8 hours per day. It is important to stretch. It is important to move around. You can help yourself to move by setting a timer every 30 minutes. You’ll feel better if you do it more often.


Let’s protect your health by sitting properly. We hope you find it helpful after reading our guide.

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