What is the best posture for sitting for long hours?
Unravel the mystery of how to maintain optimal posture while exerting minimal strain during extended periods of sitting. Find balance, align your body correctly, and alleviate the discomfort associated with prolonged desk work.

Top Three Ergonomic Positions During Prolonged Sitting

Efficient and healthy sitting isn't a one-size-fits-all concept. Aligning your body correctly goes beyond just sitting upright. Here are the top three positions validated by experts:

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  1. Feet on the floor: With this position, you maintain contact with the ground, either directly or via a footrest for added stability. This helps distribute body weight evenly, avoiding cramps and posterior discomfort.
  2. Uncrossed legs: Crossing legs, whether knees or ankles, might skew spinal alignment and lead to back pain. Leg freedom fosters improved circulation and posture stability.
  3. Knee-chair distance: For optimal comfort, maintain a slight gap between your chair edge and knees. Align your knees with your hips or slightly below to promote healthier spinal curvature.

Healthiest Sitting Method: Seiza Style

Practiced from ages in Japan, the seiza-style sitting gives your back a break, promoting spinal alignment. In the seiza position, you sit with legs folded underneath and the tops of feet making contact with the floor. It helps preserve natural back curvature, reducing the risk of disc compression and resulting back pain.

Body Posture Maximization while Seated

To encourage spine-friendly sitting, adhere to these strategic positions:

  • Upright Back: Keeping your spine aligned decreases the risk of musculoskeletal disorders by maintaining the body’s natural curve.
  • Feet Alignment: With your feet flat on the floor or a rest, you can avoid dangling legs—a considerable strain on lumbar muscles.
  • Level Knees and Hips: Its importance can't be emphasized enough. This position encourages great circulation, reducing swelling in feet and legs.
  • Lower Back Support: Use additional lumbar support to prevent slouching and foster better body harmony during working hours. A well-designed standing desk can aid in optimal back support.

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Time Duration for Maintaining Good Posture

While maintaining good posture is crucial, continuous sitting isn't advisable either. Experts advocate standing, stretching, and walking around for a few minutes every 30-40 minutes.

This break not only improves circulation but also helps you to reset posture when returning to your workstation. Consider investing in an adjustable desk or a desk converter to make transitioning between sitting and standing simpler.

In Conclusion

Therefore, the best posture for extended sitting periods requires foot contact with the floor, an uncrossed leg position, and a small space between the knees and chair.

Remember to sit with an upright back, flat feet, level knees, hips and get up every 30-40 minutes. Adopting these ergonomic practices could help you keep discomfort at bay while working.

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