How to sit properly in an office chair

Office jobs are all fun and games until you realise that you're spending a large chunk of the day, often hours at a time, sitting in the same spot. This also applies to any creatives working from home, and we're willing to bet that you're all sitting entirely wrong, too.

But don't worry. We're here to help guide you on how to sit properly in an office chair. The first step is owning one of the best office chairs for back pain, but this won't correct poor posture by itself. You could always bag yourself one of the best standing desks instead (we highly recommend these), but chances are you'll still want to sit down at some point during the 9 to 5, and that's where the importance of sitting properly cannot be overstated.

By transforming your sitting habits with just a few tweaks (and one of the best budget office chairs), you'll be able to reap the long-term benefits. In this article, we'll lay out the basics of how to properly sit in an office chair – And really, they couldn't be simpler. We've also compiled advice from leading experts at Herman Miller to understand good posture and how it can impact your body.

01. Set up your workspace

Creating a more ergonomic workspace, whether that's in your formal work environment or a creative home office, is the first step towards correct sitting. It's not just about your office chair either – is your monitor height positioned correctly to ease eye strain? Do you need a desk riser? How about a wrist rest for using a mouse?

A good place to start is by adjusting your chair's height so that your feet are able to rest flat on the floor, with your knees roughly hip-width apart. Experts also advise that your thighs should be pointing down at a slight angle (around 20 to 30 degrees), promoting blood circulation and reducing any pressure on your lower back.

Above all else, you need to feel comfortable. And sometimes that can mean having lots of space around you for stretching out every so often, with a monitor positioned about an arm's length away to prevent neck strain, and your chair close enough to your desk to maintain a relaxed posture.

You can also add a cushion to raise the height of your seat if necessary or improvise by placing your monitor on top of books, bricks, or whatever comes to hand. If you need some pointers on curating an ergonomic and productive workspace, see our guides to the best monitors for MacBook Pro, as well as the best monitors for working from home.

02. Work on your posture

Achieving correct posture when sitting in an office chair involves not only adjusting your office chair and desk equipment, but also aligning your body in a way that maintains the natural curve of your spine – while distributing your weight evenly.

I spoke with Joel Olive, the Director of Seating at Herman Miller, to get a better understanding of what makes for good posture.

"Good posture is contextual, and depends on multiple factors, including the activity performed, the duration of sitting and the unique characteristics of the person sitting", says Joel. "Sitting all day isn’t ideal for the body. It can impact both the spine and back muscles. Sitting also uses less energy and slows metabolism."

So, what can make sitting at your desk more ergonomic? Try following these steps.

1. Position your buttocks all the way back in the chair, ensuring that your back is supported by the chair's lumbar curve or a separate lumbar support cushion. This promotes the natural inward curve of your lower back and helps alleviate pressure on the spinal discs.

2. Keep your spine in a neutral position by aligning your ears, shoulders and hips in a straight line. Avoid either slouching back or leaning too far forward, as this can strain your back muscles and compress your spinal discs. To find a happy medium in between, imagine a piece of string pulling your chest upwards towards the ceiling. If this feels unnatural at first, engage your core muscles slightly to support your spine without tensing up excessively.

This might seem counterintuitive because when we're tired, we all feel like reclining in our chairs. However, this actually puts too much pressure on the neck, shoulders and arms, so a neutral spinal position is much better.

3. Let your shoulders rest naturally, without hunching or shrugging. Avoid tensing your shoulders or raising them towards your ears, as this can lead to neck and shoulder stiffness. If necessary, adjust the armrests of your chair to support your arms and shoulders in a relaxed position.

4. Position your elbows at approximately a 90-degree angle, allowing your forearms to rest comfortably on your desk or armrests. Avoid reaching too far forward or extending your arms too high, as this can strain your shoulder muscles and joints.

5. Ensure your feet are supported either by the floor or a footrest to maintain stability and reduce pressure on your legs and lower back. Avoid crossing or dangling your legs, as this impairs circulation and contributes to discomfort.

At first, none of this will come naturally. In practice, it's easy to get mentally sucked into your work and forget what your body is doing, leaving it to slump back into bad habits. So in the early days at least, you have to make an effort to keep stopping and paying attention to your posture, then adjusting accordingly.

03. Practise mindful sitting

Proper sitting posture is essential. But if ALL you do is sit at your desk daily, you'll still end up in trouble. So it's equally important to incorporate movement and breaks into your routine to prevent stiffness and fatigue.

1. Set reminders to stand up, stretch and move around every 30 to 60 minutes. Use breaks as an opportunity to walk, stretch your muscles, or perform simple exercises to counteract the effects of prolonged sitting.

If you're a workaholic like me, you'll naturally resist taking breaks, because of a gut feeling that they make you less productive. However, that gut feeling is wrong. Breaks help refresh your body and mind, and you'll end up being more creative and achieving more overall. So don't listen to that voice in your head!

2. Implement work techniques such as the 20-20-20 rule, which involves looking away from your screen every 20 minutes and focusing on an object 20 feet away for 20 seconds. This reduces eye strain and helps your eye muscles relax.

3. Pay attention to signs of discomfort or fatigue and adjust your sitting position accordingly. These aches and pains are warnings your body is giving you, so don't just "power through" like you would if you were running a marathon. Listen to what your body is telling you.

4. Experiment. Everyone is different. Many of us are born with, or develop, medical anomalies that don't show up on a scan until it's too late. So along with following the general principles of siting properly, experiment with different chair adjustments, cushions or supportive accessories to find what works best for your body. Consider using a standing desk so you switch between sitting and standing.

04. Stay the course

Ultimately, mastering the art of sitting on an office chair is a journey that requires mindfulness, patience and commitment. By implementing ergonomic principles and practising mindful sitting habits, you can create a workspace that promotes comfort, productivity and long-term well-being.

Beyond that, making small adjustments, day after day, can make a significant difference in how you feel. So invest in your health by prioritising proper sitting posture. Your body will thank you for it.

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