Seat Height
Thighs parallel to the floor, feet fully supported. Hips slightly above knee level may help maintain a natural spinal curve for some people.
Sitting Posture Basics
Foundational principles for seated alignment at your desk workspace. Educational information only — not medical advice.
Chair Setup and Height
Your chair is the foundation of seated posture. Adjust the seat height so your feet rest flat on the floor with knees bent at approximately 90 degrees. If your feet do not reach the floor, use a footrest to maintain stable support.
The seat pan should allow two to three fingers of space between the front edge and the back of your knees. This spacing may help reduce pressure on the backs of your thighs during long sitting periods.
Foot Placement
Both feet flat and shoulder-width apart. Avoid crossing legs for extended periods as it shifts pelvic alignment.
Spinal Alignment and Lumbar Support
Maintain contact between your lower back and the chair's lumbar support. This may help preserve the natural inward curve of your lumbar spine and reduce the tendency to slump forward as fatigue sets in.
Your shoulders should rest in a relaxed, neutral position — not pulled back aggressively, but not rounded forward either. Imagine a gentle upward lift through the crown of your head while keeping your chin level.
- Try to keep your back against the lumbar support when seated
- Avoid leaning forward consistently toward the screen
- Shift your weight slightly every 20–30 minutes
- Use a small lumbar roll if your chair lacks built-in support
Arm and Wrist Positioning
Your forearms should rest comfortably on the desk or armrests with elbows bent at roughly 90 degrees. Wrists remain in a neutral, straight position — not bent upward or downward while typing.
Keep frequently used items within easy reach to minimize repetitive reaching and twisting. Your keyboard and mouse should sit at the same level, close enough that your upper arms stay close to your body.
Quick Reference Points
- Elbows at 90° with forearms parallel to floor
- Wrists straight, not flexed or extended
- Shoulders relaxed, not elevated toward ears
- Keyboard and mouse at elbow height
Building Sustainable Desk Habits
Perfect posture is not a static target — it is a range of comfortable positions you move through during the day. Set gentle reminders to pause, stand, and reset your alignment every 30 to 45 minutes.
Over time, these spatial habits may become more familiar. Many people find it easier to notice when they have drifted out of alignment and adjust their position accordingly.