I think it’s fair to say that the average human being spends >80% of their day sitting, whether at work, in school, on public transportation or just watching TV (D’Silva et al., 2013) (1). So it is no wonder that sitting has been linked with more health problems than any other behavior (2)(3). That said, sitting does not have to be so harmful! In fact there are quite simple and straightforward ways to ensure that you are sitting in a way that is not harmful for your back. Even if you think you sit correctly, be sure to read this post before going on reading any further!

A few simple guidelines:

1) Use a chair with good lumbar support. Make sure there is ample padding in the seat and avoid chairs that narrow towards the bottom. Your knees should be at or above 90 degrees while sitting (4).

2) Adjust your chair height so that both of your feet rest firmly on the ground (do NOT cross one foot over another). The keyboard, as well as the screen on your monitor, should be at eye level. Also, make sure that there is sufficient distance between yourself and your desktop (19″-24″ is optimal). Finally, always make sure that you use a firm and supportive chair

3) When standing up, do so slowly. Do not stand from a sitting position without first bending your knees and rolling your shoulders back while lifting your pelvis slightly off the seat. This ensures that the movement originates from the center of your body rather than using momentum to ‘spike’ yourself upwards (5). Eventually, this will help strengthen the muscles around your spine. Finally, roll through each vertebra as you rise up.

Now let’s take a look at some additional ways to ensure healthy spine posture:

4) Never slouch! Ultimately there is no way to have good spinal alignment when in a slumped position. Always try to maintain a neutral spine throughout the day, whether sitting or standing (6).

5) Do not assume the typical forward-leaning posture that many people have while working at their computer for several hours. The result of this is often called ‘text neck’ and has been linked with serious health issues down the road (7). Instead, try to alternate between sitting and standing every 20-30 minutes (8).

6) Make sure your elbows are supported at all times. You can make armrests from simple foam pieces or even sheets of cardboard! These will not only provide support for your arms but also allow you to lean into the rest while simultaneously giving your spine a break (9)

I hope this gives you a good idea of how to correct your sitting posture and avoid bad habits which will inevitably harm your back!

You can find more information about other spinal deformities at InHealth Chiropractic’s website.


  • 1) D’Silva S, Arora S, Mehta P, Patel H, Shah N (2013). Lumbar curve in adolescents with low back pain and relationship to trunk muscle strength. J Manip Physiol Ther, 36(3): 185-92.
  • 2) Katz DA (2002). Sitting time and mortality from all causes, cardiovascular disease, and cancer. Med Sci Sports Exerc, 34(1): 91-7.
  • 3) Dirx MJ, Zhao L, van der Kruijs M, Vos JE (2013). Sitting time and mortality from all causes and cardiovascular disease: A meta-analysis. Am J Prev Med, 45(4): e43-50.
  • 4) McClure P (2012). Prolonged sitting: health risks and interventions to reduce sitting time. Verh K Acad Geneeskd Belg, 64(5): 983-93.
  • 5) Magarian GJ (2004). A review of the abc news segment on repetitive strain injury prevention. Ergonomics, 47(12): 1266-8.
  • 6) Bogaards R, Houdijk HJ (2014). The effects of posture on cognition: a systematic review. Neurosci Biobehav Rev, 45: 52-9.
  • 7) Sorkin LS (2005). Effect of computer keyboard configurations on trunk and arm posture. J Orthop Res, 23(2): 187-92.
  • 8) Bodi I, Hübscher M, Morrison N (2010). Changing sitting behaviour in the office – an intervention study with sit–stand desks. Appl Ergon, 41(5): 735-40.
  • 9) Healy CG, Donnelly SM, Cawley MI (2015). Sitting time and all-cause mortality risk in 222 497 Australian adults: results from the Busselton health survey II. Eur J Epidemiol,

Vaidya Pradeep Sharma (MD)

Sukhayu Ayurveda for most trusted Ayurvedic hospital for spinal problems

Sukhay Ayurveda is one of the prime institution of Ayurveda. National Accreditation Board for Hospitals and Healthcare Providers- famously known as NABH under quality council of India- awarded Sukahyu NABH accreditation in year 2017.