How To Sit Properly at a Desk

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Sitting in a chair for hours on end may not seem like the most strenuous activity, but there are hundreds of studies that now show prolonged periods of sitting can have detrimental effects to your health.

In particular, many people are at risk for developing neck and back pain due to poor posture while seated. This is because when you sit, your head tilts forward which strains the muscles in the upper back and neck. If left unchecked this could lead to chronic headaches or even numbness in your arms and hands.

However, there are several measures you can take to minimize these risks including: changing positions often during long periods of work time; avoiding slouching with good posture; using armrests appropriately; taking breaks from sitting; and doing some moderate exercise after sitting for long periods of time.

Read on to learn some more tips on how to sit properly at a desk.

Tips For Proper Sitting Posture At A Computer Desk

Keep your ears, shoulders, and hips aligned.

At all times, keep your ears in line with the front of your shoulders and hips. If you find yourself leaning to one side or another, try moving your chair back slightly and taking a break from sitting or stand up for a few moments.

You may also want to try using an ergonomic keyboard tray on the left or right side of your computer to help keep your shoulders and hips in line with your ears. This will not only help you maintain good posture, but also alleviate some pressure on your neck and back.

Adjust Your Chair Height And Position

Another important consideration for maintaining good desk posture is your desk chair height. For the best results, check to make sure that the top of your desk is level with your eyes. If your desk is too tall, place a footrest below to help support your legs and avoid slouching.

Position Your Monitor Properly For Best Posture

When it comes to sitting properly at a desk, you’ll want to make sure that the top of your monitor sits one inch below your eyes for proper ergonomics. This will ensure that you are sitting upright during computer use instead of looking down all day which can lead to neck pain.

Set Up A Keyboard Tray To Reduce Neck Strain

Many people find that they have less neck strain when using an ergonomic keyboard tray or armrests at their desk rather than having both hands on the keyboard at all times. By using ergonomic armrests, you are able to take pressure off of the neck and back while also increasing your ability to maintain good posture throughout the day.

Give Your Eyes A Break

It’s vital to take a break from looking at your computer screen for at least 20 minutes every hour in order to give your eyes a rest and avoid eye strain and fatigue. If possible, try using a standing or walking desk as well since those can help increase blood circulation which will allow your eyes to work more efficiently without getting as tired as easily.

Keep your hips and knees at 90 degrees

To help maintain good desk posture, you should also make sure to keep your knees at a 90-degree angle and hip flexors relaxed. This will allow for proper circulation and minimize the risk of developing chronic fatigue and low back pain.

While it may seem like this is asking a lot of yourself, if you take time to consider why it’s important to have good desk posture, you may find it a bit easier to maintain throughout the day.

Not only will doing so help you reduce the risk of chronic neck and back pain, but it can also improve your mood since sitting for long periods of time has been linked with an increase in depression.

How To Sit Properly at a Desk

Keep both feet flat on the ground

Keep both feet flat on the ground as much as possible as well as try to use an anti-fatigue mat under your desk for added comfort and support. In addition, if you have a footrest, adjust it so that your legs are at a 90-degree angle.

Keep your forearms parallel with the floor

If you find that your forearms are still in a downward position, you may want to use an ergonomic armrest or wrist rest which can help keep your arms in the correct position. Another helpful tip is to avoid leaning on one side of the chair and instead, focus on keeping both shoulders evenly stacked with each other when sitting at a desk.

Posture is essential in order to maintain a healthy and pain-free life. If you’re feeling the effects of poor posture, consider seeing a chiropractor who can help alleviate your symptoms and encourage proper postural habits.

Regularly check that your head is not protruding forward and

Check that your head is not protruding forward and you’re not leaning towards the screen.

Make sure your neck is in line with your spine by moving it up and down, which will help to release the lengthened cervical muscles that pull forward on the vertebrae and discs of the spine.


Everyone is aware of the importance of good posture for health reasons, but it’s especially important when sitting at a computer. Wearing fatigued eyes all day due to the nature of work on computers means that eye strain can result in headaches and cause an increased risk for complications later in life.

To help avoid these issues, always ensure that you adjust your screen so that it is at a proper height, and use an ergonomic keyboard tray or armrests. If you’re also working on a standing or walking desk , you’ll find that your eyes feel less strained because of the increased movement.

Lastly, make sure to take regular breaks from looking at your computer throughout the day to give your eyes a rest and also take care not to sit in the same position for long periods of time. If you follow these tips, you’ll not only improve your posture but significantly reduce the risk of eye strain and future complications as well.

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