How to Sit With Correct Posture in the Office Chair & Prevent Back Problems

How to Sit With Good Posture at a Desk

Maintaining good posture in your office chair is a game-changer for your well-being and productivity. Even with the best office chair for posture positioned at your desk, you should still keep several crucial pointers in mind, so the proper posture support for your office chair keeps you comfortable at your desk for hours.

Say goodbye to bad posture forever with these expert tips on office chair posture from UpDown Desk

How to Adjust the Components Of An Ergonomic Office Chair

Sitting with correct posture in an office chair depends on two factors: the adjustability of your office chair and your sitting posture. 

To be properly positioned and ergonomically optimised, you should be able to adjust your chair’s backrest reclining angle, backrest height, seat height, seat tilt and armrest height.


Backrest Angle

  • Maintain Contact With the Lower Back — Adjust your backrest angle so that it is in contact with your back when comfortably seated at your computer. 
  • Don’t Position Your Backrest Too Far Back — Your chair’s backrest should not be so far backwards that you are reaching for either your keyboard or your mouse — being too close might be strenuous on your back, too! 

In order to find the optimal backrest angle, sit upright with your shoulders back and your neck straight. Position your lower back so that the top of your buttocks is against the back of the chair. Then, adjust the backrest angle to correspond with your proper sitting posture.

Backrest Height

  • Try to Maintain an S-Shape — Your backrest on your office chair should be S-shaped to mimic the natural curvature of your spine. Ensure that the lower part of the “S”, which is meant to mimic the naturally protruding lumbar spine (your lower back) fits well into the small of your lower back. 
  • Try Using a Lumbar Roll — If you do not have an S-shaped chair, consider using a lumbar roll. 

Lumbar Rolls

Using a lumbar roll can help maintain the lumbar curve while you sit. Bending too far forward in your lower back causes increased pressure on your low back joints, and can lead to pain or back problems over time. While many expensive products exist on the market, you can also fashion your own lumbar roll from a rolled-up towel.

  • Position It Against the Small of Your Back — Place the lumbar roll against the small of your back, just above where your buttocks begin.
  • Use the Lumbar Roll Consistently for Optimum Office Chair Posture — Using this roll consistently throughout the day will help you gain awareness of neutral spine positioning and can help prevent lower back problems over time.

Seat Height

  • Your Feet Should Be on the Floor With Your Knees Bent — Your chair should be positioned at a height where your feet are comfortably resting on the floor with your knees bent. 
  • Your Knees Should Be in Line With or Slightly Lower Than Your Hips — This will put less strain on your hamstring muscles (the muscles at the back of your thighs), as well as your knee joints. It will also help prevent pain in your Achilles tendon at the back of your calf.

Seat Tilt

If you have a history of buttock or thigh pain, tilting your seat down by a few degrees can help decrease the amount of pressure put on these structures while you are sitting throughout the day.

Armrest Height

If your chair has armrests, take note of the following points:

  • Look for a Natural Bend in the Elbow — Your armrests should be positioned at a height where your elbows can naturally bend and be supported by the armrests. While adjusting this height, ensure that your shoulders are in a neutral position. 
  • Follow the Height of Your Desk — Make sure that your armrest height also corresponds with the height of your desk to ensure proper ergonomic usage of your mouse and keyboard.


Can’t reach the floor comfortably and feel like you lack posture support for your office chair? Consider using a footstool. Ensure that your feet are comfortably flat on the ground or stool, and you maintain a 90-degree angle from your legs up to the floor. 

Seat Depth

You should have around 5 to 7 centimetres of clearance between the edge of the chair and the back of your legs. If this space is too compressed, you risk compressing essential arteries, veins and nerves in the back of your legs, leading to chronic medical conditions or persistent pain.

The Importance of Standing Desk Ergonomics

Although having good posture in your office chair is all well and good, sitting for long hours at a time can still take its toll on your body. Part of figuring out how to set up an ergonomic workstation involves delving into standing desk ergonomics as well. 

There are numerous benefits to having standing desks, and we’re here to discuss some of them:

  • Energises You at Work — It’s much easier to get up and move with a standing desk installed — you won’t have to sit up to get moving! 
  • A Path to Better Posture — Because it’s easier to maintain proper posture when standing, you may experience less strain on your shoulders, neck and upper back. 
  • Exercise Easily — While standing, you can have a stepper or walking pad underneath your standing desk, so you can burn calories while working for hours! 

Before you shop for your own standing desk, read up on the right standing desk height for your needs and find out how long you should stand at your standing desk

Shop the Best Furniture for Good Posture With UpDown Desk

To unlock your most healthy, productive self — you need the best sit stand desk in Australia. And at UpDown Desk, that's just what you'll find. 

Shop for the best office chair for your posture, as well as standing desks and other essentials. Here is what we have available:

Change the way your body moves at work today with UpDown Desk!

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