Tips For Sitting

---

When sitting, be careful not to slump or slouch, as this overstretches the muscles and ligaments in your back and places undue stress on your spine. Even in a chair with good lumbar support, make sure to resist the natural tendency to slump forward as your back muscles fatigue. It is essential to maintain the arch in the low back either by using a rolled up towel or a lumbar support placed comfortably. Ideally, you should sit with your pelvis supported against the back of the chair, with your feet flat on the floor, and your arms resting on armrests.

If you able to, adjust the height, armrests, seat pad and back of the chair to sizes which are appropriate for you. The seat height should be such that your knees are level with or just slightly above the level of your hips. This will help take the pressure off your lower back. If your chair is not adjustable you will need a footrest. The armrests should be set so that you can comfortably rest your forearms on them while keeping your elbows bent at 90 degrees. At work, your keyboard should be just under your hands when they are stretched straight out from your elbow.

When possible, avoid sitting in the same position for prolonged periods, as this can produce postural strain. You should be mindful to take frequent breaks to stand up and stretch the arch of the back to reverse the curve in the low back that tends to occur when seated.