How to Improve Your Sitting Posture at Work

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Posted on 30 January 2018

If you work a desk job – which isn’t unlikely, considering the digital boom – the chances are you spend around 40 hours a week sitting in a chair, facing a computer. And here’s the sad part: this is probably more time than you spend doing anything else.

With that in mind, it’s extremely important to make sure your desk/chair setup is optimised for comfort and, more importantly, the health of your neck and spine. Getting this wrong can cause all manner of physical problems which will only worsen over time.
So, in this article, Thorne Road Chiropractic Clinic will be providing some tips on how you can improve your posture at work.

1. Choose Your Chair Wisely

As mentioned previously, you probably spend around 40 hours sitting in this chair – so you want to make sure it’s as pleasurable as possible. If you’re lucky, your employer may have
provided you with an ergonomic chair. If not, however, investing in a good one for yourself could pay dividends physically.

Features such as an adjustable height and backrest, good quality materials and a swivel function are essential for optimising your setup, improving your posture and minimising pain.
How to improve your sitting posture at work
Once you have the requisite chair, then the alterations to your posture can begin.


2. The Correct Eye Level

You might not think that where your eyes rest could have negative physical ramifications elsewhere, but peering down at your monitor can cause a great deal of strain on your neck and spine over time. Ideally, you want your gaze to be directed at the centre of your monitor.

To achieve this, you must alter the height of your chair and monitor in such a way that your gaze is centred and your neck is comfortable. However, if you lower your seat too much such that your elbows aren’t at a 90-degree angle, this may put unnecessary stress on your shoulders. As such, it’s important to get the balance correct between the two settings.

3. Proper Back Support

Arguably the most important part of improving your posture at work is ensuring that your spine is positioned correctly. With most ergonomic chairs, there should be a lumbar support which protrudes from the back of your chair into the lower portion of your spine. This may feel awkward at first, this cushioning promotes the natural inward curvature of the spine, something that will immediately relieve strain from the lower back and shoulders.
How to improve your sitting posture at work

4. Move, Move, Move

Although making alterations to your desk/chair setup is extremely important if you’re spending 8 hours a day in an office, there is only so much you can do; remaining static for prolonged periods of time is bound to cause your body some stress in the long run.

So, the best way to combat this is to simply get up and move around as often as you can. Do a lap of the office, walk to the kitchen, even some shoulder rolls or light stretching every now and then can help ease the pressure on your joints and muscles.


If, despite your efforts, you’re still experiencing muscle or joint pain due to the sedentary nature of your career, then Thorne Road Chiropractic Clinic in Doncaster can help. Through careful spinal manipulation, our highly qualified team of chiropractors can relieve numerous musculoskeletal problems, quickly improving your physical health and quality of life. For more information, simply give us a call.

Need Help Now? Call us now to make an appointment on 01302 969 501