How to Sit at the Office So Your Back Won't Hurt

It's been a while since "ergonomics," the science of ideal body positioning, became a well-known word in the workplace. Still, people have a hard time believing they have to learn to sit--until the way they sit starts causing them pain. Sitting ergonomically is quite comfortable, and it requires only a basic knowledge of how the body's joints should align.

Instructions

• 1

  Line up your elbows. Rest your hands on your work area (keyboard, desk). Your elbows should be at right angles, and your arms parallel to your spine.

• 2

  Check your chair height. If you can't slide your hand easily under your leg, lower your chair or prop your feet up with an adjustable foot rest.

• 3

  Check your chair depth. If you can't fit more your clenched fist between your calf and the front edge of the chair, the chair is too deep. Adjust the back support forward, or insert a back-supporting wedge.

• 4

  Stop slumping and slouching. This puts pressure on your lower back and will make pain worse. Sit erect, the only exception being to lean your head forward ever so slightly.

• 5

  Use support. Sitting ergonomically should feel natural, not rigid. If you're inclined to slouch, support your weight with arm rests or the surface of your desk.