9 Tips for Maintaining Proper Posture While Sitting Behind Your Computer Desk

Misbah Akhtar

In modern workplaces, employees spend over fifty per cent of their workday in a seated position. The human body was built to move, and workers are spending an increasing amount of time in environments where they do not. Their physical activity levels are minimized, and jobs require workers to sit for prolonged periods.

Many of these workers have poor posture while sitting, which puts them at risk for neck and back pain, muscle stiffness, decreased mobility, poor balance, and decreased athletic performance and more. It is essential to be mindful of posture when seated at the desk because proper sitting posture at a desk can help promote a healthy back and spine. Good posture involves positioning the body to walk, stand, sit, or lie in a position that places the least amount of strain on the supporting muscles and ligaments. Correcting posture will be a never-ending battle, but many things can help.

9 Tips for Maintaining Proper Posture While Sitting Behind Your Computer Desk

Technology and Office Equipment

Technology and office equipment have advanced in recent years. There are special desks, chairs, computers, and different devices to help with posture control and more. We are sitting more now than ever. It is pertinent that workers better their postures because it can have a great impact on our health. Feel free to go to teknionstore.com to understand more.

Sitting Right Up

Proper sitting posture begins at the pelvis. Sitting with the pelvis in a neutral position and the buttocks against the back of the chair are one of the most effective things one can do. A neutral pelvis is midway between being slouched and titled forward.

Ears, Shoulders, and Hips

The natural curves in the body are maintained by keeping the ears, shoulders, and hips aligned. Deviating from this position can cause shifting from the natural curves and excess stress.

Normal Back Curve

The back should have a small curve in the lower back. Without support, the back tends to curve in the opposite direction, which leaves the lower back vulnerable to injuries including sprains and strains.

Hips and Knees

When sitting at the desk, keeping the knees almost aligned with the hips is a great position. This position helps to keep a neutral spine position. Sitting in a chair that’s too low positions the knees above the hips. This position puts excessive stress on the back.


It is tempting to lean to the side when sitting at the desk, but this habit causes the spine to curve, which can lead to issues such as sprains and strains, scoliosis, and disc herniation. It is best to keep weight evenly distributed over both hips when in a seated position.

Feet On The Ground

Crossing legs, or if toes are touching the floor, puts stress on the large supportive muscles of the back, pelvis, and hip, interfering with proper blood flow. Having legs crossed puts added pressure on the lower back and forces workers to lean slightly to one side, causing an imbalanced pelvis.

Parallel Forearms

Keeping the forearms parallel with the floor and resting on the desk helps reduce the amount of stress on the joints of the upper extremities. It is important where the keyboard and mouse are located.

Computer Placement

The computer monitor can be positioned incorrectly, and this will place excess strain on the neck because there will be constantly looking up and down. This puts the person at risk for injuries of the neck.

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