Proper Way to Sit

• 1). Keep shoulders back and spine straight. If you must lean when you sit, lean slightly backwards, for leaning forward typically leads you to hunch.
  
  
• 2). Keep both feet flat on the floor, knees parallel with your hips. To make hips and knees parallel, you may need to adjust your seat if possible or position a footrest under your feet.
  
  
• 3). Rest against the back of the chair when necessary. This will provide additional support for the lower back. Remember, maintain a straight spine even when a chair's back is providing support.
  
  

Sitting at an Office Desk

• 1). Follow Steps 1, 2, and 3 in Section 1. Make sure the top of your computer screen is at eye level, and that the computer is between12 and 30 inches away from you.
  
  
• 2). Maintain elbows at a 90-degree angle and do not place pressure on your elbows if there are arm rests on your chair.
  
  
• 3). Keep oft-used objects within arms reach. This will keep you from twisting and turning in your seat, which can strain your spine and back muscles.
  
  
• 4). Type with wrists flat, elbows straight under your shoulders brushing your sides. This will reduce joint pain.
  
  
• 5). Hold your neck straight. If you constantly talk on the phone, try using a headset. This will keep your neck straight, relieving strain and tension.
  
  

Standing Correctly

• 1). Place feet shoulder width apart. Straighten legs, but no so much that you lock your knees.
  
  
• 2). Allow a small hollow in your back, but do not arch your back.
  
  
• 3). Keep your tail bone tucked under you. It is not tucked if you push your buttocks outwards. A protruding backside also indicates that you are arching your back.
  
  
• 4). Push your shoulders back, which will simultaneously lift your chest. Bring your chin level, as if a book were on your head, to decrease neck and jaw strain.