Sitting Correctly - A Guide to Good Posture

Good posture

Good posture is one of the factors that determine the overall wellbeing of an individual. When a person has proper posture, he/she is able to obtain the right position of his/her body; thus keeping its functions at its best. Also, the chances of experiencing muscle strains and other body injuries are low when a person in the right body posture. Furthermore, it adds to the pleasing appearance of a person, enabling boost of self-confidence and improved social life. Perhaps, one of the most neglected body positions when we talk about good posture is the sitting position. In case you do not know, just as standing should have the right position, so as siting. If you are among those people who are quite clueless about it, good this you have navigated to this page. This article will teach you about what a good posture is, particularly in the sitting position. Continue reading.

Good posture briefly defined

Posture is the position in which a person holds his/her body upright against the center of gravity while standing, sitting, or lying down. A good posture is having the correct body form in these positions. There are people who demonstrate good posture, even if they are not aware that it is innately how they appear. While this is true however, a lot of a greater population of individuals do not have the right body posture. This can be obtained through proper body training.

The Proper Sitting Position

Person sitting correctly

As being mentioned earlier, a lot of people know about the right standing position. However, only a few really know how to sit correctly. Now, if you are that kind of person who spends almost your entire day sitting, incorrect sitting position will have negative effects on your body. So how do you sit properly? Here are some noteworthy points presented by “Workfit” (a FITWELL program Department of Recreational Sports form UC Berkeley):

  1. Sit up with your back straight and your shoulders back. Your buttocks should touch the back of the chair.
  2. All three normal back curves should be present. A small, rolled-up towel or a lumbar roll can be used to help maintain the normal curves in your back.
  3. Distribute your body weight evenly on both hips.
  4. Bend your knees at a right angle. Keep your knees even or slightly higher than your hips (you may use a foot rest or stool if necessary).
  5. Keep your feet flat on the floor.
  6. If you can, avoid sitting on the same position for more than 30 minutes.
  7. At work, adjust the height of your chair as well as work station so that you can sit significantly near to your work and tilt your computer screen up at you. Rest your arms and elbows on your chair, desk, or table. Keep your shoulders relaxed.
  8. When sitting on a chair that pivots and/or rolls, try to avoid twisting your position at the waist while in the siting position; turn your whole body instead.
  9. If you will stand up from the siting position, move your upper body to the front, bending your body from the pelvis, and creating a 45-degree angle. Stand up by straightening your legs. You may also do this with your hands holding your desk’s arm rests, supporting your motion. If you feel some sort of muscle strain in your back, you may stretch your back by doing ten (10) standing back bends.

How does correct sitting position helps maintain a healthy back?

The back or spine (technically spinal column) is prone to muscle aches, strain, and injuries. For this reason, you should be aware that whatever kind of positions your body projects, you should maintain proper posture. There are several benefits that correct sitting position gives to ensure that you will keep your back healthy at all times. Here are some of these benefits:

  • Good posture
  • Maintain good blood circulation
  • Proper breathing
  • Reduced exhaustion
  • Avoid strain on muscles, veins, and nerves
  • Avoid back aches
  • Prevent ‘scoliosis’ and ‘osteoporosis’

A Healthy Back


The spin of the human body is not a stiff rod. It is composed of 24 (although some people may have more or less than 24) moveable bones referred to as ‘vertebrae’. These are designed as curvatures to provide a spring-like action. The vertebrae and bone discs are supported by ligaments and muscles the back properly aligned in three balanced curves. A healthy back is a balanced, stress and injury-free back. This is the state where your lumbar (lower back), thoracic (chest), and cervical (neck)are all properly aligned and work together to support your weight and provide dynamic movement. You know your back is properly aligned when your hips, shoulders, and ears are ‘stacked’ in a straight line. A healthy back is also supported and protected by flexible “elastic” discs and well-conditioned muscles. When any of these parts become uncomfortable, unconditioned, or injured, back pains and many other problems are most likely to be experienced.

How does correct sitting position contribute to good posture?

Standing positions

When you know how to stand in the correct upright position, there is a big possibility that you will have a good posture. However, having the correct upright position does not mean everything about good posture. Proper sitting position also contributes to a person’s good posture. If it is you habit to sit in the proper position, your overall posture will be improved. Proper sitting position requires your buttocks to touch the back of your chair and your shoulders to go backwards. This position allows your upper body your upper body to obtain the right spine curvature, which in turn improves your posture. Also, when you sit correctly, you are required to equally distribute your weight. This eventually enables your body to maintain equal distribution of weight, and therefore keeping your balance. There are a lot of benefits that correct sitting position can bring to your posture. So, each time you take your seat, see to it that you do it properly so that you will have that stunning posture that everyone loves to see.

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