10 Right sitting postures to sit for “Work From Home” people: 

Do you know whether or not your sitting postures are correct or not? We tend to have bad postures and its so often that we end up with back or neck pain.

You can find below the right postures to follow while doing many different activities.


Poor posture may be caused by habits from everyday activities like sitting in office chairs, staring at the computer, cradling a cell phone, carrying a purse over same shoulder, driving, prolonged standing, while babysitting, sleeping. Poor posture can be easy to get used too resulting in increase in back & neck pain and damaging spinal structures. Fear not as the main factors affecting posture and ergonomics(human factors) are within one’s control and not difficult to change.

Given below are few ways to improve sitting postures:

1. Note the warning signs:

Back pain may be caused due to poor posture, take note of these signs:

  1. If the back pain is worse at certain times of day or week (such as after a long day of sitting in an office chair in front of a computer, but not during the weekends)
  2. Pain that starts in the neck and moves downwards into the upper back, lower back, and extremities
  3. Pain that goes away after switching positions
  4. Sudden back pain that comes with a new job/office chair, or a new car
  5. Back pain that comes and goes for months

2.Keep the body in alignment while sitting and standing:

  1. When standing make sure to distribute body weight equally to the front, back, and sides of the feet.
  2. While sitting in an office chair, sit up straight and align the ears, shoulders, and hips in one vertical line.
  3. Any good sitting position can be tiring so try shifting forward to the edge of the seat with a straight back.
  4. Some people use a naturally balanced posture that is achieved by sitting on a balance ball which naturally shifts the shoulders back.

3.Get up and move!

As muscles tire, slouching, slumping, and other poor postures ; this in turn puts pressure on the neck and back,to maintain a relaxed yet supported posture change positions often. One way is to take a break from sitting in an office chair every half hour for two minutes to stretch, stand, or walk.

4. Use posture-friendly chairs:

  1. Chairs with an adjustable back support can be used at work as they can help to take the strain and load off of the spine.
  2. Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair, on soft furniture and while driving.
  3. Using purses, bags, and backpacks that are designed to minimize back strain can also impacts good posture.
  4. Proper corrective eyewear, positioning computer screens , resting eye position can also help to avoid leaning or straining the neck with the head tilted forward.

5. Increase awareness of postures while sitting:

Becoming aware of sitting postures at work, at home and everywhere else is key to instill good posture and ergonomic techniques. This also includes being conscious & connecting between back pain and specific situations where poor posture may be the root cause of the pain.

6.Use exercise to prevent injury and promote good sitting postures:

Regular exercise such as walking, swimming, or bicycling will help the body stay aerobically conditioned, whereas specific strengthening exercises will help the muscles surrounding the back to stay strong.
Exercise promotes good posture, which helps to condition muscles and prevent injury. There are also specific exercises that will help maintain good posture. In particular, a balance of core muscle and back muscle strength is essential to help support the upper body and maintain good posture.

7. Wear supportive footwear:

Avoid wearing high-heeled shoes often, which can affect the body’s center of gravity and induce compensatory alignment of the entire body, negatively affecting back support and posture. When standing for long periods of time, propping a leg up on a foot rest, wearing supportive shoe orthotics, or placing a rubber mat on the floor can improve comfort.

8. Remember good posture when in motion:

  1. Avoid unbalanced postures such as crossing legs unevenly while sitting, leaning to one side, hunching the shoulders forward, or tilting the head.
  2. Simply walking, lifting heavy materials, holding a telephone, and typing are all moving activities that require attention to posture.
  3. It’s important to maintain good posture even while moving to avoid injury, walking tall with shoulders back for example.
  4. Back injuries are common while twisting and/lifting and often occur because of awkward movement and control of the upper body weight alone.

9. Create ergonomic physical environments:

  1. Create ergonomic physical environments and work spaces, such as sitting in an office chair at a computer. It requires a small investment of time to personalize the workspace, home, and car, but it will be worth it.
  2. Correct positioning of office chair, desk, keyboard, and computer screen, etc.is required to prevent undue strain placed on the structures of the spine.

10. Avoid overprotecting sitting postures:

Avoid restricting movements by clenching muscles or adopting an unnatural, stiff posture. Remember that it is important to maintain an overall relaxed posture.
For those who’re having back/neck pain, it’s a normal to limit movements to avoid increased pain. Unless there is a fracture or other problems, the structures in the spine are designed for movement and limitation in motion for long periods of time creates more pain and a downward cycle of less motion and more pain.


We saw a few major factors that influence bad postures but beware as there are much more. Make sure you’re sitting straight and not hunching your back. If there are frequent pain in the neck and the back area make sure to check it up and don’t leave it be. Next time we’ll meet you with another interesting medical article so until then stay safe!

Subin Joshua
Author: Hi there, my name is Subin Joshua, and I am a Medical student. I grew up in a family of teachers and know that being a social worker is my calling. My passion for helping others has been evident in my involvement in helping the poor and needy for the last three years. Through those experiences, I have learned to interact with a diverse group of people, which has increased my ability to relate to others.