The Best way to Sit at your Desk

It is easy when you get to work to slouch in your chair in front of the screen(s) and to not really give any thought on how you are sitting.  However, with our bums on chairs a lot more than perhaps they should be, I thought it made sense to think a bit about posture and how you sit when you are at work or in the home office.

We know sitting can be bad for our health. It’s been linked to an increased risk for cardiovascular disease, diabetes, and even cancer . Not to mention, sitting for long periods of time can cause your muscles to become inactive, and has you burning one calorie a minute, a third of what it would be if you were walking . And that’s even when you have good posture!

But most of us don’t even have good posture. We’re sitting like contortionists and twisted pretzels, setting ourselves up for a lifetime of pain and injuries. And although standing desks (or even treadmilll desks) are trendy, they haven't become the office norm just yet—making sitting the majority of the day pretty inevitable.

1. Computer Monitor and Eyes. 

It’s important to have your eyes in line with the area of the screen you focus on the most, whether that’s the top (if you’re sending lots of emails), or the bottom (if you’re writing a bunch of code).  

2. Desk

Anything that you constantly use (think your phone, mouse, or water bottle) can be a stressor on your body if you’re always reaching out to grab it. Instead of forcing your body to overwork (and be in an uncomfortable position), keep these must-use items within a foot.

3. Arms 

When your arms are stretched and extended, your shoulders actually start to rotate forward, causing you to lose strength in your upper back. To avoid shoulder injuries and chronic upper back pain, keep your arms at a comfortable 90-degree angle in a nice, neutral resting position. Chairs come with armrests for a reason, so don’t be afraid to let them lend you a helping hand!

4. Back

You want your back to be comfortable and supported, with a small curve in the lumbar spine where your natural lower back (or lordotic curve) is. Without support, the back tends to get too much of a curve in the opposite direction—what’s known as kyphosis, or more commonly, hunchback—leaving the lower back perfectly exposed to disc herniation and chronic postural lower back sprains and strains.

5. Legs and Feet

When your legs are crossed or just your toes are touching the floor, you’re putting unnecessary stress on large supportive muscles and hampering proper blood flow (hello, pins and needles). Even little things—like keeping your legs crossed all day long—can lead to chronic pain. It’s of course OK to cross your legs every once in a while, but it’s important to be aware of your body position.

6. Vertical Alignment

While seated, you never want to be reaching or leaning forward. Why? Well here’s a fun fact: For every inch that the head comes forward, the spine feels like is has taken on an extra 10 pounds—bringing on some major strain for your muscles.

Remember

Little changes to your posture matter. Bad sitting habits—from slouching to crossing your legs—can lead to serious injuries and chronic pain. Fortunately, most of these issues are preventable, and regardless of if you’re big or small, there’s a creative way to make your desk setup and posture a bit better.

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