Dr Helen Schlebusch – Chiropractor

Posture in sitting

Most of us sit for long periods in front of the computer, or at the desk. Even traveling to work requires sitting. Sitting generally puts about 50% more pressure on our discs, so it is important to take a few pointers into account when sitting:


  • Sit right at the back of your chair and your back should be fully supported. Make sure your office chair has good back support, or use a lumbar support cushion.
  • Make sure your head and shoulders are in line with your hips.
  • Your desk top should be at elbow height when sitting at your desk, so that your elbows are resting on the desk and not pushing your shoulders up.
  • Pull your chair right underneath the desk so you are not leaning forward to reach your desk, therefore change the chair’s arm rest height to fit underneath the desk.
  • Your feet should be supported flat on the floor.
  • Your knees should be bent at about 90’
  • Hips and knees should be at the same height, you may need to put a block on the floor underneath your desk to lift your feet.
  • Your computer screen and keyboard should be directly in front of you, not pushed to the side.
  • The computer screen should be tilted 15’ lower than the height of your eyes, and any documents that you are reading from should be on a stand next to the computer screen at the same height.


Take regular breaks from sitting about every 30 minutes.

Scroll to Top