9 tips to attain the perfect sitting posture at your desk
Invest in a chair that provides proper lumbar support, with an adjustable backrest, seat height, and armrests. The chair should promote a neutral spine position.
Make sure your back is firmly against the backrest of the chair, allowing it to support your spine. Avoid sitting on the edge of the seat.
Keep your spine in its natural "S" shape. Avoid slouching or arching your back. Use the chair's lumbar support if available to help maintain this curve.
Adjust the chair's height so that your feet are flat on the floor (or on a footrest) and your knees are at or slightly below hip level. This promotes a comfortable 90-degree angle at your hips.
Keep your feet flat on the floor or on a footrest. Avoid crossing your legs, as it can lead to poor circulation and discomfort.
If your chair has armrests, use them to support your forearms. This helps reduce strain on your shoulders and neck.
Keep your elbows close to your body, forming a 90-degree angle when using a keyboard or mouse. This minimises strain on your shoulders and wrists.
Adjust the height of your computer monitor or screen so that it's at or just below eye level. This prevents you from hunching over or tilting your head up.
Stand up, stretch, and walk around for a few minutes every hour. This not only relieves the pressure on your spine but also improves blood circulation.