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body posture

A quick guide to best posture tips for modern day desk jobs

Today's working world witnesses a fair share of back problems and similar health issues. But, do you know the reason why most people are falling prey to such ailments? You would be shocked to know that your sitting posture is the major culprit behind such health disorders.

Yes, you have heard that right! Modern day desk jobs are causing a toll on the health of employees who sit all day long being carefree about how they are sitting. But this is not something to be happy about as negligence of the same can pose some serious health concerns.

perfect posture

So how do you encourage a perfect posture at work? Here are a few tips that you need to follow:

Posture tips for office workers

Besides just practicing to sit straight while you work, it is also important that you pay heed to your sitting position to prevent health issues.

Research shows that sitting for long hours at your desk without getting your body in action and failure to maintain a correct posture can result in some serious diseases such as diabetes and heart problems. So, here are a few guidelines that you should essentially follow for practicing correct sitting position at work:

  • Do not sit with your legs crossed over each other.
  • Keep your elbows towards your sides.
  • Do not sit in a slumped position and don't let your elbows rest on the desk in any random position.
  • Always keep your feet resting flat on the ground.
  • Keep your shoulders relaxed and do not slouch on the chair.
  • Sit such that your forearm and knees stay parallel to the ground.
  • Your hips should always be at the same height as your knees or slightly lower but should never be at a height above the knees.
  • Sit in an upright straight position without slouching towards one side of the chair.
  • Maintain a small space between your knee and the tip of the seat.
correct posture

Best ways to improve posture while sitting at a desk

If you also categorize yourself amongst the countless people who are forced to remain seated for extended periods, you are at a high risk of acquiring chronic back pain and similar diseases. But, if you practice proper work ergonomics and use chairs and desks tailored as per your body needs, you can save yourself from encountering debilitating health conditions. So, here we discuss in detail how you can fight common posture problems:

common posture problems

Keep your elbows bent at 90 degrees

When you sit on a chair, make sure that you adjust the height of the chair such that your elbows are allowed to bend at 90 degrees while you sit down to type. Also, if the chair you are using has an adjustable armrest, it should also be set to a height that allows a 90 degree angle.

Follow the 90 degree rule for your knees

Just like you practice the 90 degree rule for your elbows, make sure that you follow the same for your feet to maintain a good body posture. Your feet stand to be the foundation of good posture and if you care for your spine, it is imperative that you keep your feet flat on the floor. 

Especially, while you sit down for long working hours, adjust the height of your chair to a level wherein your feet stay flat on the ground and knees are bent 90 degrees with your thighs exactly parallel to the ground.

Also, avoid sitting with crossed legs or popping one leg over the other as it can cause issues on your sciatic nerves further raising stiffness in your spine.

Keep your back gently swayed

Most working officials are heard complaining about lower back pain which usually results from bad sitting position. To fight such a scenario, sit so that your butt sticks to the back of the chair to the extreme end. 

Also, instead of sitting fully upright, let your back be in a position that sways naturally. To ease out a little, consider placing a cushion where your back sways so that you experience comfort and cut down the chances of lower back pain complaints.

Take frequent breaks to stand and stretch

Here by saying breaks, we do not mean that you can indulge in frequent tea and coffee breaks without seeking permission but we advise you to stand and stretch a bit between your working hours.

Human bodies are not built such that they can sit continuously for a desk job at a stretch and doing so can result in serious health concerns. So get up every hour from your static position and get moving so that your muscles and joints stay healthy and active.

Keep your shoulders open

Sitting at a desk with shoulders bent in a hunched position is a common scenario in offices. But such a habit causes tightened and stiffened chest muscles which further hinders the natural alignment of the shoulders.

Thus, always sit with your shoulders straight and open to relax the chest muscles with enough back support on the chair.

Get a posture app handy

Knowing everything about a good sitting position and doing nothing about it wont help. It is imperative that you follow the rules and maintain a proper sitting posture while you work.

Usually, people barely pay heed to how they sit and continue to work being seated in any random manner. But the case might not be the same when you have an app that continuously nudges you to sit properly.

There are certain apps that use the webcam of your laptop to check out your posture and remind you to be seated straight when you start slouching on your chair. Also, there are apps that remind you to stretch and stand between working hours. You can consider using such apps so that managing a proper seating position becomes easy breezy.

Position your chin right

Only a few are aware of this but if you experience frequent neck pain and headache, your face positioning is to be blamed at. Most of the time, people do not check out the screen height which usually remains either higher or lower than the adequate level.

To spend long screen time at ease without harming your neck and eyes, make sure that your eyes are set at an adequate level with your chin parallel to the ground.

Consider using a posture corrector

With people having a tendency of overlooking the adverse effects of wrong ways of sitting, there are many posture correcting products that have evolved overtime. If you do not pay much heed to how you are sitting during your work hours, you can consider buying these products for posture enhancement.

These wearable products can help you keep your shoulders and spine straight to trigger better posture while working.

Do not lean towards one side

It can feel quite convenient and tempting to lean towards one side while sitting but such an act can adversely affect the curvature of your spine. This can lead to sprain, disc herniation, stress and even scoliosis.

Thus, sit in a position that evenly distributes your body weight over both your hips rather than leaning towards one side.

Don't keep your head popping outwards

Popping your head out like a frog is another common practice of employees. But constant efforts should be made to give up on such a habit because it causes extra strain on your neck. Going by a study, it is believed that for every single inch that you protrude your head forward, an approximate of 10 pound weight is forced on your neck.

Hence, such a forward head position causes an array of health issues such as neck pain, back pain, muscular spasm, migraine, neck arthritis, headache, etc. So, keep your head upright and aligned with your body posture.

Benefits of practicing desk posture tips

There are a plethora of benefits to adhering to proper body posture at work. Here are a few of them:

  • It decreases the chances of accruing spinal injury.
  • Reduces early wear and tear of joints.
  • Helps in improving self esteem.
  • It also enhances your overall appearance.
  • Also prevents the chances of posture injuries, stress and strain.
  • Helps in keeping your bones and joints aligned.
  • Sitting in the right posture puts your muscles in efficient use.
  • It also decreases muscle fatigue.


We hope that the above mentioned tips give you an idea how you should ideally be seated at your office. Our sedentary lifestyle is already enough to make us fall prey to lifestyle diseases and wrong sitting posture is just an add-on which can make things worse. So, make sure that you practice proper body posture at the office to stay at bay from health issues and to make your workspace more comfortable and body friendly.


FAQ 1: Why is sitting posture important for modern-day desk jobs?

Answer: Sitting posture is crucial for modern-day desk jobs because improper posture can lead to serious health issues such as back problems, diabetes, and heart problems. Maintaining a correct posture ensures better spine alignment, reduces strain on muscles and joints, and decreases the chances of posture-related injuries.

FAQ 2: How can I improve my posture while working at a desk?

 Answer: You can improve your posture at a desk job by following these tips:

  • Sit with your feet flat on the ground and knees bent at a 90-degree angle.
  • Keep your elbows bent at 90 degrees and close to your sides.
  • Avoid slumping or leaning on the desk.
  • Take frequent breaks to stand and stretch.
  • Consider using a posture app or corrector to remind you to sit properly.

FAQ 3: What are the benefits of maintaining proper body posture at work?

Answer: Maintaining proper body posture at work offers several benefits, including:

  • Decreased chances of spinal injury.
  • Reduced wear and tear on joints.
  • Improved self-esteem and overall appearance.
  • Prevention of posture-related injuries, stress, and strain.
  • Efficient use of muscles and reduced muscle fatigue.

FAQ 4: Can using a posture app help me improve my sitting posture?

Answer: Yes, using a posture app can be beneficial in improving your sitting posture. Certain apps use your laptop's webcam to monitor your posture and remind you to sit straight when you start slouching. Some apps also prompt you to take breaks and stretch between working hours, promoting better posture and overall health.

FAQ 5: How can I prevent neck and back pain while working at a desk?

 Answer: To prevent neck and back pain while working at a desk, consider the following:

  • Adjust the chair height so that your feet are flat on the ground and knees are bent at a 90-degree angle.
  • Sit with your back gently swayed against the back of the chair for better lumbar support.
  • Keep your shoulders straight and open to relax chest muscles and maintain shoulder alignment.
  • Position your chin correctly, parallel to the ground, to avoid strain on the neck.
  • Avoid leaning to one side and maintain an even distribution of body weight over both hips.
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