Guide to Better Desk Sitting Posture

While seated at a desk, keep the knees aligned with the hips

Many office workers spend over 50 percent of their day sitting, and children spend more time at their desks with remote learning options. Therefore, everyone significantly benefits from learning about the correct posture for sitting to prevent health problems.

The human body is built for movement. However, we spend much time in a sedentary position, lessening physical activity as we sit for too long.

Issues caused by poor seated posture include:

• Neck and back pain

• Anterior pelvic tilt

• Forward head posture

• Reduced athletic performance

• Muscle stiffness

• Rounded shoulders

• Decreased mobility

• Hyperkyphosis

• Poor balance

Maintaining a good posture involves positioning the body to sit, walk, stand, or lie down in a way that reduces strain on ligaments and supporting muscles.

Here are some tips for proper seated desk posture:

Align the ears, shoulders, and hips

The ears, shoulders, and hips must align to maintain the standard curves in the spine. Deviating from the alignment shifts the body away from the spine's natural curvature, and places stress on the spine, leading to a higher injury risk.

Support the lower back's natural curve

The back must always have a small curve in the lower back where the lordotic curve lies. With insufficient support, the back curves in the opposite direction, also known as the hunchback or kyphosis. The back then becomes susceptible to injuries such as disc herniation, strains, or sprains. An easy solution to keep the curve and support the lower back is to use a small pillow or a rolled-up towel.

Keep the knees and hips at a 90-degree angle

While seated at a desk, keep the knees aligned with the hips. Doing this maintains a neutral spine position. Sitting on a low chair lifts the knees above the hips, and sitting on a higher chair lifts the hips more elevated than the knees. These positions strain the back and can cause stiffness and pain.

Place both feet flat on the ground

Crossing the legs or sitting with only toes touching the floor stresses the larger supportive back muscles, hip, and pelvis and hinders adequate blood flow. Crossing the legs puts additional pressure on the lower back, making someone lean on one side, which causes an imbalanced pelvis.

Rest the forearms on the desk and parallel to the floor

Keeping forearms parallel to the floor while sitting at a desk reduces the stress on the back. Place the mouse and keyboard at ideal distances from the body so they don't require constant reaching for them. When stretching the arms to use a mouse or keyboard, the body rotates forward, which leads to upper back pain and rounded shoulders.

The advantages of physical therapy

Poor desk posture can lead to postural dysfunction. Thankfully, early symptoms of poor desk posture are one of the many issues physical therapy can correct. Physical therapy can assist in strengthening the muscles, boost joint and muscle flexibility, improve spinal strength, and relieve pain from bad posture. A professional therapist can suggest a combination of exercises that puts the spine closer to its original position and prevents long-term disfiguration.

Get professional therapy

Contact a professional physical therapist for better health. These sessions will help you learn how to improve your seated desk posture and alleviate pain associated with bad posture.

Liberated Rehabilitation is a mobile physical therapy service in the Phoenix metro area specializing in fully personalized in-home physical therapy. We provide tailored physical therapy in the home or work setting for faster, better recovery. Call (602)755-2276 to schedule an appointment.