Is Your Sitting Posture Correct

Table of Contents How Do You Know If You Have A Poor PostureWhat Are The Problems Of Having…
Correct sitting posture of a woman working in office

Tell me honestly – do you know how important your sitting posture is for your health? Do YOU have a correct posture while sitting or have you ever tried to improve your posture?

I know these questions appear like minor issues but believe me, if you neglect or ignore your posture, it can cause you a lot of discomfort.

If you’re a blogger, computer professional, office worker, or anyone who has to sit at the desk all day, or whose job demands sitting for long periods, then you need to lay emphasis to your sitting posture.

That is because the way you sit directly has an impact on your spine, which if not treated well, can give you a lot of pain.

Backache and lower back pain while sitting can make you feel sick, decrease your work efficiency, and even spoil your mood.

It happened with me recently, when my back started hurting me a lot. I realized that I needed to get a better ergonomic computer chair and relearn the art of sitting properly.

As I did my research, I came across some interesting facts and things that I’d like to share with you all, as like me, I’m sure most of you must be having long sitting hours.

I’d not want you to have any problems with your sitting posture, and I hope the information in this post can help you take timely measures so that you’re free of chronic back pain due to a poor posture.

“It’s not the act of sitting for long periods that causes us pain, it’s the way we position ourselves.” ~ Esther Gokhale

Young kids sitting in poor posture


How Do You Know If You Have A Poor Posture

If you sit in any of the below mentioned positions for long periods, then you definitely need to read this post as these are the poor postures that will give you problems – if not now, then perhaps a little later:

• Sitting or slouching in a chair with your back making a “C” shape.

• Sitting on a chair in a semi-sliding position.

• Sitting on a seat that sinks in, which makes your hips at a lower level than your knees.

• Sitting crossed legged and transferring the body weight on one hip.

Do you agree that these are examples of a poor posture?

For that matter, even making extra efforts to sit up straight or forcefully arching the body to make an “S” shape – isn’t the right thing to do.

I know the last point will surprise many of you, because this is what our parents told us to do. Sit straight!

Well, they were not wrong, but for longer durations, that’s a complete NO and you need to read further to know why. 🙂

In addition, if you feel pain with numbness in your hands and legs, and feel pain in the back, hips, buttocks, thighs, knees, or foot – then it’s an indication that your posture isn’t right.

What Are The Problems Of Having A Poor Posture

There can be many problems if your sitting posture isn’t right. If you have a poor posture, it may cause:

• Neck pain


• Back pain

• Repetitive motion injury

• Crack in your vertebrae or stress in the spine

• Torn muscles and muscular tension

• Impact your internal organs, like the lungs

Most of these problems relate to your spine. Therefore, before understanding your posture, you need to know more about the spine.

“One in three people suffer from lower back pain and to sit for long periods of time certainly contributes to this, as our bodies are not designed to be so sedentary.” ~ Rishi Loatey

Improve Your Posture By Understanding Your Spine

I’ll try to make the explanation as less scientific as possible, but do read through because this IS important. 🙂

Did you know that your spinal cord is an extension of your brain? Yes, it is responsible for receiving and sending messages from the brain.

In fact, the spinal cord is a bundle of nerves that runs through the vertebrae of the spinal column, which in turn protects it. Woman spine with natural curves for better posture

Spine, also known as the backbone, is made up of special bones or vertebrae, stacked one on top of the other. This spinal column has three natural curves, in its upper, middle, and lower parts.

It is important to know that the curve at the neck is inward or forward, the curve at the upper back is outward or backward, while the lumbar curve or the curve at the lower back is inward.

If there’s any stress or strain that reverses any of these three natural curves, you’ll experience discomfort or pain in the associated area.

Once you know these facts, it’ll help you to improve your posture and adopt a good sitting posture.

What Is A Good Sitting Posture

A posture that maintains all the natural back curves is the correct posture.

Your body should be upright against gravity and relaxed so that there is minimum strain on the supporting muscles and ligaments.

Even if you have an ergonomic computer chair, you still need to know the right way of sitting on it.

Here’s a step-by-step guide of what you need to do to have a good sitting posture.

1. When you sit on a chair, ensure that both your feet are flat on the floor, as this helps distribute the weight and balance the body. If you’re short in height, then you can consider using a foot rest.

2. Keep your knee and hip joints at right angles so that your knees are at a little lower or the same level as your hips. Having the knees at a level higher than your hips will cause your back to round up and destroy the natural curves.

3. Push your buttocks and hips back, so that they touch the back of your chair. This is very important; otherwise, you’ll be either slouching or sliding. Also, the upper and lower back should be supported with your chair’s back rest.

4. Elongate your spine to sit tall and upright with your back and neck comfortably straight and your shoulders down, back, and relaxed. This will help maintain the natural curves of the spine.

5. If your chair does not support lumbar curve or the curve at the lower back, then place a small pillow behind your lower back to keep the curve in its natural position.

6. If you don’t have a pillow, even a rolled towel will do to support your lumbar curve. With your hips pressed to the back of the chair, slightly lean forward and place the rolled towel between your back and the chair’s back, at the level of your belt-line.

7. Make sure that all three normal back curves are present while you’re sitting, especially the lumbar curve. You can check that by slipping your hand in the space between your lower back and the chair, and also make sure not to overarch as that may cause strain and spasm.

8. Distribute your body weight and balance it evenly on both hips, more specifically on the sitting or sits bones, which are part of your pelvis and just under the flesh of your butt.

9. Tilt your pelvis forward slightly supporting the lumbar curve such that you’re still sitting on your sits bones but not trying to over arch, which would dislodge you from it.

10. Neither stretch your legs forward, nor cross them, as it may obstruct your circulation and cause the hip to move, and eventually unbalance your body.

11. Place your thighs flat and parallel to the ground so that your lower legs and upper part of the body are at right angles to it.

12. Rest your elbows and forearms by the side of the body, on the chair arm rests, so that they are parallel to the ground, and the arms form a L-shape at the elbow joint. Make sure you lift your shoulders only slightly, if at all.

13. It is good to sit upright at 90 degrees for a short duration. For longer duration, angle the chair back to between 100 and 120 degrees reclining angle, to reduce the stress on the back.

14. Your head should be in line with the body and not slumping forward, so that your chin is in and ears directly over the shoulders, otherwise you’ll strain your neck.

15. Finally, sit relaxed. A correct sitting posture will require the minimum number of muscles so you’re in a most relaxed state by loosening up the rest of the muscles.

Man in good sitting posture on chair working on laptop

You can follow these steps to sit properly on any chair. Of course, if you’re working on a computer then you need to make adjustments to consider the height of the chair, arm rests, and the table.

You may also need to check that any of your body part doesn’t experience stress or strain while using the monitor, mouse, and the keyboard.

When you want to stand, first move to the front of the seat of the chair, and then rise on your legs by straightening them, instead of bending forward at the waist.

Make sure that you keep the normal curves of your back all the time, while sitting and even while standing.

In spite of taking all these measures and precautions to have a proper sitting posture, you shouldn’t sit at a stretch for long periods. Instead stand up, walk, and even do a few simple back exercises every half an hour or so.

I have a hard time with this, as I get so engrossed when I am working and I realize my mistake when my back suddenly starts hurting. That’s when I start moving around or leave work for a few minutes, but I’m going to change this bad habit. 😉

Benefits Of A Good Sitting Posture

A good sitting posture not only saves you from pain and injuries but also increases your energy and stamina, improves circulation, helps you breathe better, and improves your overall health.

Correct posture also helps in:

• Keeping your bones and joints in aligned correctly

• Preventing backache, headache, and muscular spasm

• Decreasing wear and tear of bone joint surfaces

• Preventing repetitive strain and fatigue

• Decreasing the stress on ligaments

• Making you look smart and attractive (this is the best!) 🙂

Final Words –

Remember, to ease your back, neck, and shoulder pain, you need to tilt the top of your pelvis forward, roll your shoulders back, elongate your spine, and straighten your neck.

The position of your pelvis is the key to having a balanced posture.

If you learn the art of sitting correctly in the right position, and arrange your chair and desk in the proper way then you can avoid spinal and other physical injury.

Even prolonged use of a bad chair can create too many problems for you. I hope my new ergonomic computer chair does me good!

You should practice a good sitting posture on a daily basis until it becomes a habit. The good thing is that you can improve your posture at any age!

So, if you haven’t sat in a proper posture all this while, you can always start now.

Here’s a video that can get you started with more interesting information on how to improve your sitting posture.

Dana Davis ~ Healthy Seating Posture to Reduce Back Pain ~ YouTube video

If you have back or neck pain, then exercise, acupuncture, yoga, and chiropractic can help to reduce the pain. However, if the pain persists for more than 3-4 days, you should show yourself to a doctor.

You can also read the post about neck pain by my friend Susan on – how blogging can be a pain in the neck!  😉

What I’ve written in this post is nothing new, but most of you like me, perhaps tend to get so busy in your daily life that you forget about the way you sit and realize it only once the aches and pains start, isn’t it?

Nevertheless, I hope now that you’ve read and understood this post – you’ll start following these steps to improve your posture.

I’m doing my bit; I hope you’ll do yours. 🙂

Over to You –

Did you ever experience problems due to a poor posture? What did you do to improve your sitting posture? Share in the comments.

Photo Credit: FreeDigitalPhotos

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Disclaimer: We're not offering any medical advice here. These ideas are for educational and entertainment purposes only. Always seek a professional medical opinion from a physician of your choosing before making any medical decision. The information provided here is not intended to be a substitute to the advice given by your physician or another healthcare professional.

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  1. Hi Harleena,

    Great post! Back pain is a major issue that people are struggling with nowadays. Especially, those who have sitting jobs.

    They sit on their chair for hours that results several types of pain and decrease their productivity.

    Right sitting posture can solve all those pains.

    Thanks for writing this informative post.

    – Umesh Singh

  2. I can say that my sitting position was not correct since I always had soreness in my neck and lower back. This always happened for the past 4 years in working in front of my computer, however, last September I had slipped disc but a month after I was healed. Right then, I am more conscious of my health more than ever. I had fast recovery with the help of conservative therapy and of course my sit to stand desk. Having a proper and good posture especially at work is very important, not only that it will keep you fit and healthy, it will also help improve the quality of your work.

  3. A nice article with very useful tips, especially for writers who spend long hours before their computer mates.

    I have one but very useful tip.If you are working in a computer, just take a few minutes rest every half an hour or at least every hour.

  4. Thank you for this great post about posture! You have covered one important piece that I regularly teach my clients, and that is that sitting up perfectly straight is not ideal! It can cause undue tension. Most people were brought up to believe that a super straight spine is the goal – so I loved your bullet point about sitting relaxed!

    One other area to add to your amazing list of anatomy is the myofascial system, the system of connective tissue that surrounds, supports and feeds all of our internal structures. New research is being done on the fascia that is describing it as a superhighway for light, energy and consciousness! So, for people who are struggling to maintain good healthy posture, there may be a need to look at their fascial (pronounced fashal) system to see if there are any restrictions causing pressure or compressive forces on the spine and organs. These people will have a difficult time maintaining good posture because they are literally being dragged down by the tight fascia! Thanks again for the great post!

  5. I’ve had a bad back since I was 15. All the doctors, ergo-therapists, physical therapists, and doctors I’ve seen through the years say you should vary your position. Sitting in the so-called correct position all day is just as bad as slouching.

    1. Being one of those physical therapists, I would agree with you Linda. The biggest problem in a sedentary job is the one position all day. It can be as perfect as possible, and you will still have issues. People are getting creative these days at the workplace though….I have seen more standing work stations, and I even saw a desk like thing where the seated portion is a bicycle! I think we know we shouldn’t sit all day, great posture or not and solutions like these will hopefully continue to be created so that they are easy, affordable options!

      1. They’re really good at adjusting to the individual here too, if you ask for it. My employer did all they could to keep me working, but in the end it wasn’t enough.

        1. You are so lucky that you have a responsive employer. And yes, in the end, if you have had the situation long enough, the bad habits your body gets into might require extra care. I hope you were able to find some good help!

          1. Yes. My situation started when I was born; I’m hypermoobile. The reason I couldn’t keep working was the wear and tear on my joints. I should probably have stopped working a lot earlier. I do have help now, but for the first 10 years of my chronic pain, I had to fight to get painkillers, and I was without for most of the time.

            1. I am familiar with that situation. I have worked with a client who had Ehler’s Danlos syndrome – basically the same hypermobility. It is very debilitating.

  6. I have been battling with back pain for too long as a result of bad sitting posture from my school days, I hardly go through any week without a massage else I won’t be able to sit properly.

    I have even consulted a doctor who told me to always assume the right sitting position especially now that I spend a lot of time blogging, so i had to buy a correct office chair and I ensure to sit on it everytime I blog. The pain is not much more as before but it is still there always surfacing from time to time and this gives me a lot of concern especially when I will start aging, I fear it will always be there.

    Reading this post has really added to my knowledge of the best ways to it so as not to erupt it more since it gradually resetting. My thoracic region seems to be the most affected region, so when am not sitting properly I am lying down to help it relax.

    This is indeed an important lesson especially for all bloggers and all who spend most of their time sitting. Thanks for sharing such an amazing article.

  7. Hi Harleena, you caught me slouching. I was enjoying the pillow behind my back as I was reclining in a chair I should have been sitting u in.
    You made good points.
    I have a great computer chair, but I have to keep a cushion behind my back. The cushion got moved and I had back spasms for weeks.

    Thanks for the reminder. You just saved me a lot of pain that was my own fault.

  8. Hi Harleena,

    Wow, I had no idea that I was doing this wrong. You’d think something as simple as sitting would be, well, simple but it’s not.

    You’re right, this is vitally important. I spend a lot of my life sitting, between the computer and the car. I thought I was doing it right but now I know I’m not.

    I do emphasize proper posture to my girls, but now I can give them much better guidance.

    Thanks, Harleena!

  9. Thank you, Harleena!

    I’m behind on my blog reading because of last week being especially busy, but the timing of me reading this is spot-on, so perhaps the universe had ulterior motives beyond that busyness. 😉 I’m aware of the importance of correct posture, but I am not good about practicing it. I’m determined to get better, and your post will help me do that.

    Thank you! 🙂

  10. I know that I don’t always have the best posture and it doesn’t help the issues that I already have. Thank you for sharing this important information. #backsaftey is a must.

  11. Hello Harleena,

    I know the importance of having good posture while sitting. The problem is that good posture isn’t always comfortable. I guess as humans we don’t realize the bad until we start to realize that the posture hurts us in the long run. When that happens, we develop bad habits and before you know it we start to have back problems. Having good posture is just like anything else, we need to form good habits and we will benefit from it in the long run. Very informative Harleena.

    Thank you for sharing!

  12. Madam Harleena,

    Gotten another fact today, sitting properly from my end was not really encouraging, I sit the way I like and how I feel I should but I later can to realized am hurting myself. As a matter of fact my sitting posture this time was not really encouraging but knowledge is a potential power, reading this today added more to my sitting experience. Thanks for sharing ma!

  13. I catch myself slouching when I get deep into a book. I slowly just slump over, and I hate it. This was a great post and I learned a few new things and will start applying them today.

  14. Hello Harleena,

    This is not the first time I have visited your blog but it is the first time I have commented. 🙂

    Thank you for writing this very informative and helpful blog post. As bloggers we do spend a lot of time sitting in a chair. I do admit that many times I get tired of sitting and have to do some stretching. I can’t say that I have the best posture in the world but I have been doing yoga for a health ailment and I hope that it will also help with my posture.

    This is something that anyone who sits at a computer for long periods of time can really benefit from this information.

    Thank you so much for sharing this with us!

  15. Hi Harlenna,

    I can confess this topic is something rarely seen on blogs but very very important. Something to think about indeed.

    As for me, I don’t have any problems with my back, neck…(yet) but I don’t have my sitting posture correct either.

    After your post I think I’m gonna change that for sure.

    Thanks for the share.


    1. Welcome to the blog Dragan – good to have you over 🙂

      I agree with you there, or perhaps our sitting posture isn’t something that we give much importance because we often take it for granted, and that includes me too.

      You are lucky to have no problems presently, and I hope you never have to face them also. I think if you are careful about your posture, you can keep problems at bay later as you age. Hope this post helps you sit better 🙂

      Thanks for stopping by and sharing your views 🙂

  16. Harleena- This is an excellent post that everyone who sits in a chair should read. I go to an acupuncturist and the best advice she gave me is make sure your butt is up against the back of the chair. The biggest mistake women make is crossing your legs. It pulls on the lower back. I have taken her advice and boy what a difference.

    1. Hi Arleen,

      Glad you liked the post 🙂

      Your accupunturist is absolutely right! When you sit, your butt should be right back and by tilting your pelvis forward slightly, you can still sit on your sits bones without trying to overarch it. Oh yes…and that’s because women are taught mostly to sit crossed legged as part of their way of sitting, though it should only be for a short time period and not for a longer time period, or it hurts the lower back a great deal.

      Thanks for stopping by and sharing your views with us 🙂

  17. Boy can I related to this topic Harleena. I remember when Sue had written about her neck pain and did a series on how we should be sitting up straighter in our chairs.

    So when I was young I remember my parents asking me if I would wear a back brace. Of course I said no so they didn’t make me. I was shocked to later learn in life that they gave me that choice because they thought they would spend all that money on it but I would take it off as soon as I left the house. My feelings were hurt because they obviously didn’t know their daughter very well. I would have complained about it but I would have never taken it off. I sure wish they would have made me wear it. My spine is curved so sitting up straight is hard.

    I bought a tempur-pedic mattress back in 2005 which I love. It’s the most comfortable mattress around so it’s really great on your back for sleeping.

    I’ve been through about six chairs now since I started working at home and just earlier this year I finally broke down and spent a good bit of money on a good chair. Best investment ever although occasionally I still have a twinge in my lower back. I have the best book though with some fabulous exercises that work like a charm.

    I really try hard to sit up straight but I can’t do it all day long. I don’t have the best posture but it’s from my childhood so no amount of sitting up straight is going to help that but if you can you should definitely do it and not end up having the problems that I do. Man, they are no fun at all.

    Thanks for sharing this Harleena and this information is so important.

    Enjoy your weekend now.


    1. Hi Adrienne,

      Nice to know that you could relate to this one, and yes, Sue did write a wonderful post about it with all those videos about how the neck pain occur and what one can do about it because she was going through that herself. 🙂

      I can so well understand what you must’ve undergone and how it must’ve been with your parents. Sometimes parents don’t indulge in things knowing their children won’t use them, though where health comes in, I feel they should explain and motivate the child. Often time when children don’t listen, some parent’s let go easily, while others lay stress or force them to do things they are asked to do, which sometimes makes a lot of difference to their lives later. Similar is the case with fussy children who don’t eat certain types of food and lack in many ways when they grow up. I guess certain things do come down to parenting, and like you, I think I might have complained too and that’s very normal, but would have listened and worn it at the end of the day, knowing it’s for my good.

      Sorry to hear about your curve, though mine isn’t all that straight either because no one ever checked me when I was young and that is so important too. The right ways are always taught when we are kids so that by the time we become adults, certain things become habits with us. I’m glad parents are becoming more aware of such things nowadays.

      I’d not heard about a tempur-pedic mattress and that must be helping you feel a little better and relaxed when you sleep. Glad you shared it with us here.

      Oh dear…six chairs! That’s quite a lot, and I’m glad you finally found a good one. Yes, you do need to invest a little in a good chair and I think it’s are worth it because of the comfort it gives you all through the day. Exercises play a crucial part, and so does taking frequent breaks, which I mostly forget to take because I get too lost in work – need to change that habit of mine.

      I agree with you, and it becomes tough for those who don’t have a habit right from the time they were young as in your case. I think as long as you are in a comfortable position and your back is not hurting you, and you manage to follow things written here to some extent, you should do well.

      Thanks for stopping by and sharing your experiences with all of us that are sure to help those who might be in a similar situation. Have a nice weekend as well 🙂

  18. Thanks Harleena for some great information on posture. Now I have a good reason to go buy a new chair. Been wanting one.

    I really don’t have to much problem, but I can sure see that I could cause myself some if I don’t use some of your tips. I have a habit of crossing my legs. Being shorter I do have to lower my chair so my feet touch the floor.

    Love your incite and wisdom.

    1. Hi Debbie,

      You are most welcome, and I’m glad you would now buy a new chair for yourself as you’ve been wanting one 🙂

      Yes, the problems come in slowly and worsen as you age, more so if you are sitting for a long time in one place. If you sit crossed leg for a short time, it’s alright. But if it’s for a longer period you need to change that. The best alternative to that is to just place one foot over the other at the ankle if at all. Oh yes…you need to adjust your chair to fit in with the table so that your feet touch the floor.

      Thanks for stopping by, and thank you for your kind words 🙂

      BTW- I see your Gravatar issue isn’t yet resolved, and I wonder if you tried using your present email along with the one you usually use on your blog, as then it should work.

      1. Thanks Harleena. Let me try the other email address. Actual I think I did that last time, but forgot this time. let’s see if it works. Thanks again for the heads up.

  19. I do catch myself slouching but I straighten up. Like you said, I get so engrossed with work that I forget about everything.

    I have back problems to begin with so my back will tell me when I’m overdoing it by way of back spams and morning stiffness…ugh :(. I use a cervical pillow and I have my desk and chair set up so that I don’t strain my neck, I just forget to get up and move around.

    I can sit for hours and not get up. When I do, it takes a minute or two to get the bones oiled up and going.

    This is great information Harleena. And speaking from experience, it’s not fun living with back problems, there are many things we can’t do without hurting.

    Happy Wednesday :).

    1. Hi Corina,

      I can relate to that because it happens with me sometimes because I get too lost in working, if I sit in one place for a long time 🙂

      Yes, and that happens when we neglect our back or don’t bother about the right sitting posture, which is essential. More so, as we age, these problems worsen, so it’s good to take control of things as soon as possible.

      My Dad has that kind of a pillow too because he started complaining of a stiff neck a few months back, though not due to posture, but his golf and the angle he turned to one day while playing.

      I agree – we tend to forget to get up and move around or take breaks. Speaking of myself, I tend to find time to work when I am free from other chores and that time I want to fully devote in working, which must be the case with you too, and in such a case, we often tend to take breaks. Yes indeed, it’s not good to live with back problems and if can take timely action, we can stop things from worsening, isn’t it?

      Thanks for stopping by and sharing your experiences with us. Happy Thursday 🙂

  20. Hello Harleena Mam,

    From last few days I am regularly reading articles here and loved all. You have shared the nice post on the problems and solutions of sitting posture. Health comes first so every one should follow the above points.

    1. Welcome to the blog Sugam!

      Glad you like the posts on my blog and are enjoying reading them.:)

      Absolutely! Health always comes first, and if we take care of our posture, we can lead a pain-free life for long.

      Thanks for stopping by, and hope to see you around more often 🙂

  21. The tips you mentioned are correct but too bad most of us are still doing this (even adults). I reminds me of school days when we are being thought of posture. Well, thanks for the tips on having a good posture.

    One of my bad habits is bending my back like a c – shape while working (maybe when sitting and pressing a laptop) I’m not that surprise because i do hear cracks anytime i try to stretch and I’m sure it’s the cause :). I guess i need to adjust, haha can’t believe I’m still doing this but thank for this post though. Have a wonderful week ahead.

    1. Hi Gilbert – nice to have you back 🙂

      Yes indeed, most of us are not sitting in the right posture, and that includes adults. I think the habit of sitting in the right way starts when we are kid’s, which is where our parents and their discipline comes in, though how many of us listen to them is another story!

      I used to do that too when I sat on my comfortable chair or tucked in bed at night, and that’s the time you are literally straining your neck, eyes, and spine too. Crack! Gosh! You better be careful – I hope there isn’t something cracking in there 🙂

      I got a few messages on Twitter and Facebook too saying that the moment they read the title of the post, they sat up straight!

      Thanks for stopping by and sharing your experiences with us 🙂

  22. Hi Harleena.

    This post reveals that i have a bad sitting posture. This explains the constant neck pain. Nice post. Most bloggers will relate with this.

    1. Hi Ologundudu,

      Glad you could relate to the post, because a bad posture does result in neck pain, backaches, and a lot of other problems as well. Yes indeed, all those people who have to sit for long working hours, will relate.

      Thanks for stopping by 🙂

  23. Hi, Harleena mam,

    Once again another beautiful, informative and interesting post. I love the post mainly because I have gone through back pain and it’s really hurts. 🙁

    I visited to my doctor he said that your pain was due to your poor posture of sitting and you have to make some changes in your posture. I followed his instruction to get myself well.

    I am agree with your points, long uniform sitting can spoil our day or our happiness because it give a bad effect on spine, spinal cord, vertebrae, neck etc. You have mentioned those very well in the article with its probable solution. 🙂

    I would like to mention one thing, if we think of those postures while sitting then it may give some extra tension in mind like I have to sit this way or it will hurt me. Isn’t it?

    It is better to sit properly and comfortably, and I feel comfortable only when my balance of the weight and angle are allowing me to sit and feel comfort. You have mentioned it above. 🙂

    At the end, prevention is far better than cure. 🙂
    Thank you for wonderful post and have a great week. 🙂

    1. Hi Kumar,

      I’m happy that you liked the post and could relate to it so well because you’ve gone through it all 🙂

      I hope you are feeling better now that you changed your posture as per your doctor’s suggestion. I think sometimes we wait too long or ignore the slight symptoms that keep showing up in some way or the other, until it becomes too painful.

      Yes indeed, our entire spine, the neck etc – everything is affected if we have a bad posture. I’m glad this post can help people in some ways 🙂

      Initially you have to make a deliberate effort, remind yourself, or set reminders to sit right, and even if that causes a little bit of tension, I think it’s alright because you know at the back of your mind that it’s for your good, isn’t it? For a few days the new posture hurts a little because you aren’t used to sitting in the right posture, but with time you feel better and get used to the new posture.

      The right angle is what really works well and if we can adjust the way we sit to make us feel comfortable, nothing like it – provided it’s the right way. Yes indeed, prevention is better than cure 🙂

      Thanks for stopping by and adding more value to the post. Have a nice week as well 🙂

  24. Hi Harleena,

    Excellent practical tips here. I admit, my posture suffers at times. Now – to snag a solid internet connection – I am sitting in a less than an ergonomic chair in my bedroom. Not bad actually because yesterday I sat cross-legged on my bed.

    The secret to my resiliency is taking short and frequent breaks. Doing so helps you overcome back pain because your body loves motion.

    Thanks Harleena!


    1. Hi Ryan,

      Glad you liked the tips shared 🙂

      Ah…you are not alone at all! I think everyone has mentioned above that they too aren’t all that careful about the way they sit, which goes to show it’s a very common problem each one of face sometime or the other.

      Lol…that’s how we all work sometimes – sitting in all kinds of positions. 🙂

      I agree with you that short breaks help, and sometimes when you are sitting in different positions also – you really don’t seem to mind it because you keep getting up very often. But for people like us who mostly forget, unless reminded, sitting in the right posture and the right chair is essential.

      Thanks for stopping by and sharing your views 🙂

  25. Hi Harleena,

    I tell you, it’s tough to sit right at times. When I think of it I correct myself, instantly, but at times I am oblivious 🙂

    I didn’t know that sitting with your knees higher than your hips was bad for you, nor did I know about crossing legs.

    However, I found out at my hair dresser that crossing legs shift the whole upper body from it’s original position. A good hair dresser will tell you not to cross your leg so they can cut your hair straight on the back. That goes to tell you, doesn’t it?

    Thank you for this excellent information, as always 🙂

    1. Hi Sylviane,

      I agree with you – it IS tough, and it’s only when we remind ourself or make an effort, does it gradually become a habit 🙂

      Oh yes…I also thought that sitting crossed leg was meant to be good, but I think that works only if you are sitting for a short time or visiting some place – certainly not for sitting to work for longer time periods.

      I agree with your hair dresser because sitting straight with your head held high and eyes looking straight, ensures your hair falls straight on your back, which makes it easier for cutting, or doing it up also.

      Thanks for stopping by and sharing your thoughts 🙂

  26. Hi Harleena, oh yes.

    I had a major issue in the beginning of the year. A pinched nerve from it. I was in pain for over a month. The way we sit especially at our computers makes a huge difference. This is a great resource for others to learn from. One also must remember to take a break and walk away – myself included which is hard when I’m involved in things online 🙂 Thank you for this info.

    1. Hi Lisa,

      A pinched nerve can hurt a lot. I’ve gone through it long back in one of my legs, though it became alright within a few hours, but while it’s there, it’s pretty bad.

      Yes indeed, our sitting posture makes a huge difference but most of us are late in realizing this fact. You sound a lot like me – as I just get too engrossed in work to remember to take a break. I guess putting an alarm seems like a good idea for the like of us 😉

      Thanks for stopping by and sharing your views 🙂

  27. Hi Harleena,

    What a post. You must have done so much research on this topic and it’s great to read. I think I could get you a job in the seating clinic at the world famous Stoke Mandeville Spinal Unit on the strength of this post.

    People need to be made aware of the seating position they should have before stress points start to appear. A bad posture can be so damaging and discomforting it’s untrue.

    My situation is slightly different as I have a spinal injury and am paralysed from T9 (9th Thoracic vertebrae) with more muscle wastage on my left than my right.

    The result is that I sit heavier on my left side which causes the right side to raise, which in turn has caused Scoliosis.

    The Scoliosis has now got so bad that I can only just fit a finger between my ribs and pelvis on my right side whilst I fit a fist on the left. I can also turn to my right without concern but to turn to my left I have to move my chair.

    I’ve recently been off line as I’m having to have all sorts of stretched X-Rays and scans to asses whether I could be straightened again.

    I have to go and see the surgeon in November to discuss it all with him and see what my options are, but I’m hoping to avoid surgery as that may take months of healing and more rehab…. If, buts and maybe’s at the moment Harleena, I won’t know until I speak to him.

    The discomfort is the main thing, I’m correcting my position every 5-10 minutes of the day, constantly. And at night when I try to get comfortable in bed I have the twist, and spasms, wanting to remind me of their presence.

    As I said my case is different from the majority but all the same, spinal injury or not, everyone needs to heed your words here and avoid back troubles, once they start they’re hard to shift.

    An excellent post Harleena, I hope everyone gets the importance of the message here 🙂


    1. Hi Barry,

      Nice to know that you liked the post and could relate to it 🙂

      Yes indeed, such kinds of posts do require a little research, which I’d done when I wanted to know the reason why my back was hurting that led me to hunt for an ergonomic chair. I learnt more about the sitting posture and that’s what I thought of sharing through my post this time.

      Thank you for saying that, which means you DID like the post and found it good enough. Lol…job in the seating clinic…that’s a good one! But I think I might face more back related problems if it’s a ‘seating’ clinic 😉

      Absolutely! People don’t realize the importance of sitting in the right posture, until something happens, and sometimes things just get so out of hand before you can even take any action. So, it’s always better to take timely action, isn’t it?

      I know about your problem and I marvel at the way you carry on – truly commendable. I wonder if you can put a pillow or something similar on the right side so that both sides are balanced? Perhaps you might’ve tried out everything possible earlier.

      Scoliosis sounds pretty bad and it must be rather painful at times to sit for a longer time, especially for you in this condition. I hope and pray there is some way that works for you, which makes you feel better again.

      I agree – surgery should be the last option because that does take time, unless they have an alternative to that. I guess your trip to the surgeon would be the deciding factor in a lot of things for you.

      I can just about imagine the discomfort you must be facing to sit all day like that, and then to lie down to face further problems because you then have to adjust to a different posture. I know your case is different from all of us, but it does concern your spine and sitting posture. I wish we could’ve helped you in some way.

      Thanks for taking out the time to stop by here and sharing your experiences with us. I do hope people take action before it’s too late, which is why this post was mainly written 🙂

  28. Hi Harleena,

    I whizzed right over here at the double when I saw the title of this post, as you can imagine – a subject VERY close to my own heart (or should I say NECK?!)

    I love the incredibly detailed instructions you’ve give us here, and the video is very helpful. As you know, I ended up with a stiff neck despite having an ergonomic chair and a foot-rest. I’m much better now, and that’s partly because I finally realise my chair was just a tiny bit too low, which put more pressure on my arms and neck. Since making that adjustment, I’ve felt a huge difference.

    However, I have to agree with Skip, that one of the best solutions is also to make sure you take regular breaks from sitting down – I’m not sure about working in a standing position, but I try to make sure I get up and move around frequently by implementing the Pomodoro technique, using a timer to regulate sessions at my desk.

    Thanks very much for mentioning and linking to my own post, Harleena – I appreciate that!

    This is definitely one to bookmark and share – cheers 🙂

    1. Hi Sue,

      I just knew you would because you can so well relate to it, having gone through the stiff neck problem 🙂

      Glad you liked the information shared, and yes, I thought the lady in the video- Dana, explained it all in a very easy and simple way that any one of us can practice. I agree with you that sometimes even when we have an ergonomic chair, unless we make the right adjustments with the height, we are still going to face problems. Not to mention that I had to get my chair exchanged with another one because it wasn’t suiting me even after I made the height difference as I still had to use a pillow for my back. Thankfully the second one is doing well now.

      Yes indeed, that’s exactly what Jeevan also mentioned. If we don’t take regular breaks, or what’s called the Pomodoro technique, we are going to be really stiff, and even our eyes get so strained and red (something that Mayura was going through if you remember). I also wonder about the standing position because how does one really write or type that ways, though I do know some people feel better that ways.

      You are most welcome, and I did remember your post about stiff neck and the wonderful videos you shared there as well 🙂

      Thanks for taking out the time to stop by here today, and for bookmarking and sharing this post 🙂

  29. Thanks for the guide, Harleena 🙂

    This is a very important topic, especially for those of us who sit in front of a computer for long periods of time.

    I have been guilty, of not sitting properly (I was trying to sit at 135 degree angle, after reading about it online). Right now, I don’t think about sitting. My chair takes care of all that (I have it around 90 degrees – definitely more. I do use a pillow, occasionally).

    As for sitting for long period, I use focus booster app (Pomodoro technique – I am using 25 min blocks and 2 min breaks. Two minutes in which I walk around and exercise my body :D). I don’t follow it all day, especially since I don’t blog all day. Usually, I forget to do it outside my “blogging block”. I have to take care of that, soon.

    Anyways, appreciate the awesome guide, Harleena 🙂 Learned a lot of things, and I will definitely keep them in mind.

    1. Hi Jeevan,

      Yes, it sure is because of the long period of time we need to remain seated. Ah…you are surely not the only one to not sit in the right posture 🙂

      Using a pillow helps if you have your chair at more of a relaxed angle, so that when you are writing, at least you are somewhat straight, though without really straining your back.

      Oh yes…Pomodoro technique IS essential or else you are surely going to have a stiff back and a stiff neck, besides the leg problems that come with time. I honestly forget to take my breaks after 25 minutes, though do get up and move around a little every 1-2 hours, which isn’t good. Need to change that habit of mine 😉

      Thanks for stopping by, and I’m glad this ‘guide’ could help you in some ways 🙂

  30. Yay! I love this post,

    I, unfortunately, sit for at least 10 hours a day since I work for 8 hours and have an hour commute each direction. So, sitting posture is crucial for me! And, let me tell you, I’ve been doing it all wrong!!! I look like the folks in the bad posture image! Ha.

    In addition to sitting correctly, I will also make sure that I get up every so often and stretch legs! I usually get the ladies in the office up and moving because we sit so long. We haven’t been consistent with that, but we definitely need to get back to that!

    Thank you, Harleena!!!

    1. Hi Jennifer,

      Nice to know that you loved this post and could relate to it 🙂

      Oh dear…that sounds a lot like me! Yes, that particular image with those people sitting in all the wrong postures I thought was apt to make people realize that IF they too are sitting this way – they better wake up!

      I agree, if you are sitting for such a long period of time, you do need to walk in-between to stretch your legs and get the right blood flow back to your legs. If you keep moving around after a while in the office, which I know is tough as you have to sit all day at your computer, you’d keep all such problems at bay.

      Thanks for stopping by and sharing your experiences with us 🙂

  31. I read a lot about sitting in right posture but I never cared as When I sit in a good posture I feel restless and I sit in a way that I feel comfortable but its not good. We should always sit properly to avoid long term back pain.
    Very good topic.

    1. Hi Atish,

      You are certainly not alone to feel this way 🙂

      I guess because most of us tend to feel comfortable in the posture we sit, till it starts hurting us – we tend to think we are sitting in the right posture. These habits are actually formed when we are young, but if we aren’t careful, it could hurt our back and lead to additional problems later in life.

      Thanks for stopping by and glad you liked it 🙂

  32. Nice topic and an important one. As someone who spends good number of hours on the computer, its vital that I look at my posture and not slumber down into a bad posture. Now that you have mentioned it, I certainly will take a look at my posture and correct it. But I do hope that I don’t go back to the incorrect one after a few days. Thanks for this reminder Harleena.

    1. Hi Shalu,

      Glad you liked the topic, and yes, I also thought it was an important one, having recently gone through this problem myself 🙂

      I’m sure your posture must be a good one, and if not, which as you mentioned, you can have a side-look at yourself in the mirror, you can always start making amends – it’s never too late. Oh yes…that IS the most important thing – not to go back to our old posture once you adopt the right posture to sit, which most people tend to do as they’ve been doing it for so long. Takes time to break a habit, but if you want to change, you will – no matter what.

      Thanks for stopping by and expressing your thoughts 🙂

  33. Hey Harleena,

    Back problems seem to be more and more a part of our society. I have seen many colleagues and family members with these problems and it takes such a long time with lots or medicine or physio to fix the prroblems. If only we knew this before we created our bad backs! And now we do, thanks so much for all the info and tips – it really is so important and I also need to pay more attention because I sit down all day too! Computers are killing us – ha-ha, well they are not helping us with the proper posture!

    1. Hi Ashley,

      Absolutely! I think a major reason for that is also the sedentary lifestyles we all have started leading more nowadays, as compared to what it was earlier.

      Yes indeed, and that happens because timely action isn’t taken or the sitting posture isn’t corrected when they are young, so with time the problem only worsens.

      You are surely not alone because this is what happens to a lot of authors, bloggers, writers, and others who have to sit for long hours and work, especially if they are working at their computers. Not taking frequent breaks, adds to the problems too. Computers DO have their drawbacks for sure 🙂

      Thanks for stopping by and sharing your views 🙂

  34. Hello Harleena,

    Nice and interesting post all bloggers must pay attention to.
    You know, I’ve had back pain not too long ago due to sitting on a stood for too long. I had to see a doctor for it, I was advised to change the chair I was using. Now I am using an office chair that naturally gives me a posture that keeps my back safe. I don’t get back problem anymore even if I stay for many many hours…

    Your tips are great and will be useful to all. Thanks for the scientific explanation, do have a blessed week ahead…

    1. Hi Babanature,

      Nice to know that you liked the post, and yes, this post is good for authors, bloggers, writers, and all those who are always sitting for a long time period 🙂

      I’m not surprised by what the doctor suggested because this is exactly something I underwent, though I didn’t go to the doctor as I knew the reason. Thankfully my new chair is giving me all the comfort and making me feel much better and relaxed. Earlier I had to use a few cushions to avoid the pain, but you cannot carry on long that way. I agree that an office chair helps you sit straight, yet not that straight – it’s good for the back.

      Ah…that little bit of scientific explanation was needed I thought so that people know how the spine is related to our sitting posture and what they can do on their part to remain safe.

      Thanks for stopping by and sharing your experiences with us. Have a nice week ahead as well 🙂

  35. I like Gokhale’s “J spine” idea. Her book 8 Steps to a Pain-Free Back is a good read.

    We don’t tend to think about how the way we sit affects our energy meridians. When they are blocked for a period of time through poor posture/sitting, pain ensues. Disease can also come from blocked meridians.

    Gravity pulling down on a “C” spine will eventually cause disc issues. Sitting or standing with a “stacked spine” does not cause blockage or injury in a healthy individual.

    Nice post!

    1. Welcome to the blog Laurie!

      Though I haven’t read Gokhale’s book, I’ve read about her “J” spine idea and seen her video on YouTube. I think she’s doing phenomenal work.

      I totally agree that the spine is the next most sensitive zone other than the brain. And, it becomes all the more important because of, as you’ve mentioned, the energy meridians or the “chakras” that run through it. The spinal cord should always be an expressway way with no blockage of the flow of energy, and I can’t agree with you more in that poor posture for long durations can make happen the undesired and make us suffer.

      Yes, “C” spine does cause disc issues that I didn’t specifically mention in the post as I didn’t want it to become too technical. But thanks to you for adding all the extra information to the post.

      Thanks for stopping by and have a great week ahead! 🙂

      BTW – It would be nicer if you could use your Gravatar next time as we would love to see who we are talking to 🙂

  36. What great tips! And a practical reminder.

    Another trend is to stand more often and purchase desks that allow you to do this.

    I appreciate all of the research in this blog post. Thank you!

    1. Welcome to the blog Skip!

      Glad you liked these tips 🙂

      Yes, that’s a good option to keep taking breaks or stand in-between, though I wonder how long could you actually stand and type or write, if you are a blogger, writer, or doing some desk work.

      Thanks for stopping by and I appreciate your kind words as well 🙂

  37. Hi Harleena!

    I feel, this is one of the most important health related post. If we don’t concentrate on our sitting posture then we’ll face serious back pain and spine related problems during old age. The video is simply awesome and i would try to improve my posture by following the video tutorial. Thanks for sharing the information and have a great week ahead!


    1. Hi Pramod,

      Glad you feel that way, because how we sit does affect our mood and so many other things too.

      The problems don’t only arise when you are old, in-fact they start at any age if your sitting posture isn’t right, but they definitely keep getting worse as you age.

      I also liked the video because Dana did explain each step one by one, which made it easy to practice on our own. I wish no one needs this kind of an information, but if they ever do, hope the post helps them.

      Thanks for stopping by, and have a nice week ahead as well 🙂

  38. I sit in a soft chair that goes down when I sit in it. I’m going to have to change this. I didn’t realise that it’s bad for my posture.

    1. Hi Anne,

      If you sit with your hips at a lower level than your knees for long duration, you certainly need to think about it.

      Thanks for stopping by. 🙂

  39. Hi

    Very informative post, you seem to have done in-depth research. Though, your intentions to warn people about side-effects of bad sitting position are noble. But how many would remember it, is up for debate ;-). Most people don’t take precautions unless they come along doctor’s prescription. Then it’s necessary to follow. I personally can’t contribute anything to this topic because so far haven’t encountered any back-related problems. Maybe, because I can’t sit anywhere for more than 20 minutes.

    Thanks for sharing!

    1. Hi Priyanka,

      Welcome to my blog, good to see you here!

      When I had this back pain, I tried to know the reasons thereof, and thus this research. My basic intention is to make people aware, and how they take it is their lookout, and depends on their attitude and frame of mind. If they remember that’s well and good, if they don’t, it’d be sad because they might suffer later.

      Yes, you’re right that we’re often casual about things until they come to head, and that’s a normal human nature. But I hope fellow bloggers will make a mental note about the importance of sitting posture as that contributes to the efficiency of their work and stability of their health, and no blogger can affords to compromise on both the fronts.

      It’s good that you take frequent breaks while sitting for work, and that certainly is a good habit. I wish you never suffer from any posture related problems. 🙂

      Thanks for stopping by and have a great week ahead! 🙂

  40. Wow! Amazing information with all the science behind our back 🙂 thanks for putting this out. We, bloggers, often forget to even blink when we get serious about work. And yes, spine is one of the most affected areas!

    Since bloggers spend a lot of time on a chair, it is very important to follow a good posture. While this could be a thing that can be neglected for people who don’t sit for long hours, we bloggers could damage parts of body if we don’t pay attention to this fact.

    I’m recently suffering from mild back and shoulder pain – and I must admit that even though I start by sitting in a good posture, as I get more and more involved in work, I totally forget about my posture – I mostly tend to cross legs which is pretty bad while sitting for long hours. I totally block blood supply to the vital parts!

    Thanks for bringing this up and warning us all Harleena 🙂

    1. Hi Jane,

      It’s so good to see you here!

      Yes, its true that most people just ignore their backs, which in fact is very instrumental in making you look attractive, as important as the front ;). And then since we’re dealing with something that’s related to our brain, we better be careful, right?

      You’re right and I bet this happens with every blogger out there – we get so engrossed and serious about our work that we forget how we sit and even its long duration!

      You’re not alone who has problems with posture, Jane. Even I didn’t realize the graveness of the issue until I suffered from back and neck pain. I thought that if this could happen to me, it could to any other blogger or any desk worker.

      The only solution is to make sitting in good posture a habit by force, and continually remind ourselves whenever we lost it. Like whenever you find yourself sitting with cross legs, you can change your position to having both feet on the floor and the laptop on the table. The new habit formation will take sometime, but I’m sure that’ll help you.

      One serious mistake that I make is not taking a break, which a blogger should take every 20-30 minutes for any kind of activity, like fetching a glass of water, as simple as that.

      Thanks for stopping by and sharing your experiences about sitting postures and I hope the tips help you. Have a great week ahead! 🙂

  41. Hi Mam Harleena,

    I have really grabbed another big stuff here today, personally I have maintained a very bad sitting posture, if I am to by all you have described in your second heading above.

    Frankly, i haven’t had any of the other negative effects, probably ‘cos I am a young man and has freedom to do many things that an older person is unlikely to do.

    Understanding my spine is something I really need to look forward to and looking attractive, smart and healthy is something I always wish to happen and could only hope that my good sitting posture earns me that.

    Thanks for the tips and advice, wishing you the best of this week Mam.

    1. Hi Obasi,

      I’m glad you find the content worthy to take away from this post.

      We all learn from experiences, and if you’ve a bad posture, you can correct it anytime. You’re right that since you’re young, you really don’t realize the bad effects of having a bad posture. But with time, it could’ve a detrimental effect on your health.

      Isn’t it wise to sort things out and avoid the problems altogether? And, with the additional incentive of you looking smart and attractive, besides being healthy, I think it’s a good deal to adopt a good sitting posture, what do you say?

      I hope you find the tips for better posture helpful.

      Thanks for stopping by and sharing your thoughts on this topic. Do have a great week ahead! 🙂

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