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What is Correct Sitting Posture and How to Maintain It

08 February 2023

Some parts of staying healthy can be tough - finding time in a busy schedule to get enough exercise, or struggling to overcome stress. Good posture, on the other hand, is one of the simplest ways you can improve your health with minimum changes. It's no secret that sitting for extended periods of time can have a negative impact on our health and well-being, and employers are putting more and more effort into finding ways to combat this negative side effect of office life. One of the most common issues caused by prolonged sitting is poor posture, which can lead to muscle strain, headaches, and even long-term back and neck pain. So let's explore what correct sitting posture is and how to maintain it.


Correct sitting posture refers to the alignment of your spine and the position of your body while sitting. The ideal posture is one in which your spine is in a neutral position, meaning it's neither flexed nor extended. This means that your shoulders should be back and relaxed, your chest should be lifted and open, your head should be in a neutral position with your chin parallel to the floor, and your pelvis should be in a neutral position, not tilted forward or backward.

When sitting in a neutral position, the natural curve of the spine is maintained, which helps to distribute the weight of the body evenly and prevent muscle strain and pain. When sitting in a neutral position, the lower back is supported by the chair, and the weight is distributed evenly across the seat. The shoulders are relaxed and back, which helps to open up the chest and improve breathing. The head is in a neutral position, which helps to prevent strain on the neck and shoulders.

A good posture also allows for an efficient use of the muscles, which in turn helps to conserve energy and prevent fatigue. The natural alignment of the spine also helps to keep the internal organs in the correct position, which improves breathing and digestion. Good posture also projects confidence and professionalism, which can have a positive impact on personal and professional relationships.

Ergonomic furniture

To maintain correct sitting posture, it's essential to use a chair that supports your back and allows you to sit in a neutral position. This means that your chair should have a good lumbar support and an adjustable backrest, so you can adjust it to the curve of your spine. A lumbar support is a cushion or roll that sits at the small of your back, it helps to maintain the natural curve of the lower back and prevent slouching or hunching over. It's crucial to adjust the chair to your individual needs, so you can sit in a neutral position with your lower back supported.

Additionally, your office chair should also have an adjustable seat height, so that your feet are flat on the floor, and your hips are at a 90-degree angle to your knees. This will help to keep your knees at a 90-degree angle and prevent strain on your lower back. It's also important to have a chair that has armrests that can be adjusted to the right height to keep your shoulders relaxed and prevent strain on your neck and shoulders.

The chair should also have an adjustable tilt mechanism, this allows you to adjust the angle of the backrest to your preference and provide additional support for the lower back. A good office chair should also be stable, with a base that keeps it from tipping over easily. Ergonomic office chairs, like those from Flexispot, should need to be comfortable and have enough padding in the seat and backrest to prevent pressure points and discomfort.

Whether you work from the office, from home, or a mix of both - correct sitting posture is essential for maintaining good health and preventing pain and discomfort. Maintaining a neutral spine position, where the shoulders are back, the chest is lifted, the head is in a neutral position, and the pelvis is in a neutral position, is the ideal position for sitting. A good posture helps to distribute the body weight evenly, prevent muscle strain and pain, conserve energy, improve breathing and digestion, and project confidence and professionalism. Remember, good posture is a habit that can be trained and built, so it's essential to be mindful and make a conscious effort to maintain it.

Incorporating good posture, ergonomic furniture, and regular breaks into your daily routine can have a big impact on your overall health and well-being. If you're still experiencing pain or discomfort, it's best to consult with a healthcare professional, they can help to identify any underlying health issues and provide guidance on how to improve your posture.