Sengkang: 6284 4878 | 9817 2361
Toa Payoh: 6226 0829 | 9827 3139
Potong Pasir: 6241 2124 |
 9837 2385
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Sengkang: 6284 4878 | 9817 2361
Toa Payoh: 6226 0829 | 9827 3139
Potong Pasir: 6241 2124 | 9837 2385

What is the Best Posture for Sitting at a Desk All Day?

Incorrect and Correct Sitting Posture

It is definitely necessary to learn the best posture for sitting at a desk. A lot of jobs require us to work on a desk for about 8 to 9 hours and it isn’t always possible to get up and stay active. We all know sitting for long periods of time can lead to back and neck pain. The culprit is usually prolonged, sedentary posture.

What is a Good Sitting Posture?

A good sitting posture involves training our body to sit in a position where there is the least strain on your muscles and ligaments, and at the same time supported by the right amount of muscle tension while seated for a period of time.

Correct sitting posture can help by:

  • decreasing the stress on the spinal ligaments thus improving spine health
  • preventing the spine from becoming fixed in abnormal positions.
  • reducing wear and tear on the joints, muscles and ligaments
  • preventing backache and muscular pain.

Why should we Avoid Poor Sitting Posture?

Sitting with a poor posture, places strain on the spine and associated ligaments, and cause misalignments to the spine. Most of the back pain sufferer will admit their posture is less than ideal. Over time and repetition, the structures deform and surrounding muscles are forced to compensate, leading to chronic pain conditions.

To prevent bad posture and back health we should avoid:

  • sitting for an extended period without taking a break
  • sitting slanted to one side with the spine bent
  • dangling or not properly supporting the feet
  • straining the neck for long periods while looking at a monitor screen or document
  • sitting in a position that does not fully support the back, especially the lower back

Correct Sitting Posture
A Simple Guideline to Maintaining Good Sitting Posture

Tips for Proper Sitting at a Desk

Having learnt this process, it is natural to assume sitting up straight will solve the problem. However, research has shown that sitting up right at 90 degrees causes the most spinal disc deviation, meaning the most strain is felt when perfectly straight. In fact, the least spinal disc deviation is found to be seated with a slight tilt backwards, and that is the sitting posture we should employ.

Thus, when working at a desk for long periods, a person can help improve their sitting posture by:

  • sitting up with a slight tilt backwards and looking forward without straining the neck
  • keeping the shoulders in a relaxed position
  • keeping feet flat either the floor or a footrest
  • avoiding crossing knees or ankles
  • positioning knees at the same height or slightly lower than the hips
  • placing ankles in front of the knees
  • keeping the forearms and knees parallel to the floor where possible
  • keeping the back fully supported against the chair, or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region
  • getting up and moving around occasionally, especially when experiencing any muscle or joint pain
  • avoiding sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sitting

Conclusion

By knowing what a good sitting posture looks like and following a few simple rules, most people can learn how to self-correct and thus achieve good posture. Making additional lifestyle changes, such as doing a good amount of various exercises and taking movement breaks throughout the day, can also help.

A person with poor posture can correct it with time, awareness, and commitment. It can take weeks to months for some people to see significant benefits from working on their posture. Once a person has improved their posture they will need to work at maintaining it, so they may often have to remind themselves to recognize unhealthy positions and correct them. Always remember that once you are in the correct sitting position, try doing a mental check every 10 to 15 minutes to see if the posture has altered and then correct any changes.

Suzanne Sim
Suzanne Sim
2022-04-26
Visited Dr Jason on 6th March 2022 due to acute back pain where I cannot even stand, sit, sleep and walk properly. During my first visit I had to borrow my mom’s walking stick in order to walk, and I needed someone to help me up when I was sitting down. After the first 2 sessions, my pain eased greatly and I can sit/sleep better and I can walk freely without the help of the walking stick. After 9 sessions with Dr Jason, I can say that everything is pretty much well and I’m back to my usual self. So thankful towards Dr Jason!
Aaron Pasaoa Lee
Aaron Pasaoa Lee
2022-03-29
Live Well Chiropractic, from front desk staff to the Doctors everyone is so welcoming and accommodating. Service is impeccable and staffs were on point every time I drop by to visit. Booking appointment was a breeze because of the WhatsApp function they have which made communication seamless. My chiropractor was Dr. Kenney. One I would recommend besides Dr Jessie. Attention to detail and precise with all the adjustments. I will definitely go back to them for spine health and any injuries related. Thank you for taking care of me.
Ang Yew Yee
Ang Yew Yee
2022-03-26
I came here to relief my bad back and after the sessions, it gets better and better. The staffs are friendly and the doctors are professional! 😀
John Lam
John Lam
2022-03-25
Staff at Live Well are friendly and accomdating to my schedule when I need to reschedule my appointment. I came in with constant shoulder and neck ache accompanied with tension headache, and lower back ache. Dr Kenny has been providing adjustments for my spine, and given me the knowledge on maintaining a good posture and stretching exercises. Now, my shoulder, neck ans lower back ache episodes have decrease, and I have lesser tension headaches. Live Well Chiropractic is definitely recommended for people who suffer from musculoskeletal aches and pain.
Anne Atienza
Anne Atienza
2022-03-23
Very cozy and clean! All staffs friendly and approachable. I had a bad back pain after I give birth ,seriously pain to the point I can’t blend my body or carry my baby and Dr Jessie helps me ya now I’m better so much relief after a few sessions. 👍👍👍
Teresa Ong
Teresa Ong
2022-02-08
Thanks to Dr Jason, after 3 months of adjustment to my upper back my headaches are gone, I also had better quality sleep, and had more energy throughout the day.
Eng Cher Heng
Eng Cher Heng
2022-02-06
Dr Jason is very experienced and i trust him to treat my condition which has improved tremendously over the past 9 months. I have multiple disc degeneration causing pins and needles with my fingers. Seeing him regularly helps to keep my neck, spine in good condition, alleviating symptoms that i used to face.
Kelvin Quek
Kelvin Quek
2022-01-26
I woke up one morning (4 years ago) in pain and unable to turn my neck, after sleeping in a bad posture. Usually this takes 1-2 weeks to recover on its own. Desperate and in so much discomfort, I decided to give Chiropractic a try, and visited Dr Jason (now in Live Well Chiropractic). To my surprise, all it took was just one treatment from him and I had instant relief! Ever since, I have been regularly going to Dr Jason for the past 4 years. The frequencies of my bad neck aches lessened significantly and my posture has also improved tremendously. Friendly, very experienced, reliable and most importantly effective! I will definitely recommend Dr Jason to anyone who wants to give Chiropractic a try and I am convinced that you will be the next one giving him a great testimony like myself 😊
Irene Tee
Irene Tee
2022-01-25
I have been going to chiro with Dr Jason for more than 8 years, from treatment stage to maintenance stage now. I was in really bad shape, the pain in my lower back was so severe that I couldn’t even sit for more than 5 minutes without feeling pain as my protruding disc was pressing on my nerves. I tried TCM treatments and physiotherapy. These treatments didn’t work for me. I am grateful that I found Dr Jason. He was friendly and patient, taking the time to understand my condition, saw my x-rays and MRI scan. He told me that my condition could be improved. No hard selling. For the first few weeks, I had to go for treatments more regularly. My condition improved very quickly that the number of times I needed to go for treatments every week reduced. Now, I no longer feel pain when I sit for long periods of time! He is the number 1 doctor that I go to for any body pain. When my wrist and elbow hurt, he could feel the slightest misalignments and adjusted them back in place for me. Thank you Dr Jason! :)

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From Sengkang LRT station, take the East loop to Rumbia Station (SE2).
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148 Potong Pasir Avenue 1 #01-59 Singapore 350148
Located at Potong Pasir Avenue 1, walking distance from Potong Pasir MRT Station (EXIT A or C)
By MRT/LRT:
Take the North-East line. Alight at Potong Pasir MRT Station (NE10).
By Bus:
13, 107, 133, 142, 506, 853

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