Proper Chair Posture

Improper posture is often at the root of chronic back pain or tension. For those who spend long hours sitting in a chair each day at the office, in a classroom, or in front of a computer screen, maintaining good posture is important.

Straighten Up

• Sit straight so that your spine is aligned. Face forward without twisting your body. Keep your back straight, but maintain the spine's natural curve. Sitting stiffly and unnaturally will only lead to further problems. Make sure your head is up and your shoulders are back. Distribute your weight evenly across both hips.

Find the Right Angles

• When you are seated, both knees should be bent at a right angle. Keep your knees even with your hips, and avoid crossing your legs. Keep both feet flat on the floor.

Adjust Your Workspace

• Seating yourself with the proper posture is only half the battle. You need to maintain a good position throughout the day. To do that, you'll need to organize your workspace to encourage correct posture while you're working. If necessary, adjust the height of your chair. If you're working at a computer or a desk, don't slouch or lean forward to view your work. Instead, move the work closer or scoot your chair in.

Other Tips

• Take breaks to get up and walk around, or to stretch. This will help you avoid stiffness and maintain proper posture habits more easily. Stroll around the office, swing your arms, or stretch them behind your back to open your chest and prevent your back from becoming stiff and sore.