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Proper Sitting Posture at work and home - ergonomics

 Proper Sitting Posture while reading or working on a computer/laptop

Good sitting posture keeps your ears, shoulders, and hips in one straight line. Your back should be supported, and your feet should rest flat on the floor. This reduces strain and keeps your spine healthy.

Main Points

  • Sit with your ears, shoulders, and hips aligned in a straight line.

  • Keep your back against the chair to support the natural curve of your spine.

  • Sit with your hips and buttocks fully against the back of the chair.

  • Keep your pelvis in a neutral position. Do not tilt it too far forward or backward.

  • Relax your shoulders and keep them slightly back.

  • Keep your head upright with your chin parallel to the floor.

  • Place both feet flat on the floor.

  • Keep your knees level with or slightly lower than your hips.

  • Your thighs should slope slightly downward (about 100–120° at the hips).

  • Keep your elbows close to your body at about a 90° angle.

  • Keep your forearms parallel to the floor when typing or working at a desk.

  • Use a chair with adjustable height and good lower back (lumbar) support if possible.

  • If your chair does not support your lower back, place a small pillow or rolled towel behind it.

  • Avoid sitting in the same position for a long time. Change your position or stretch every 10–15 minutes.

Extra Tips

  • Slide your hips all the way back into the chair before sitting.

  • Even when sitting on a sofa, keep your back straight and your feet flat on the floor.

  • Avoid slouching.

  • If you notice poor posture, gently roll your shoulders back, lift your chest, and sit tall.

Benefits of Good Sitting Posture

  • Reduces back, neck, and shoulder pain.

  • Lowers the risk of long-term spine and muscle problems.

  • Improves breathing.

  • Reduces muscle fatigue.

  • Supports overall comfort and well-being.


by Dr M Khalid Munir,
MBBS, C.Diab ( Denmark).
Diabetes specialist, Healing Touch hospital, Nampally, Hyderabad.

teleconsultation / Video consultation available. WhatsApp 99-59-09-8255

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