Most of us were never taught how to sit at a desk, and it shows by the afternoon. Sitting well is not about being stiff, it is about being supported. Here is how to sit properly at a desk, in plain steps.
How to sit properly at a desk
- Feet flat on the floor, or on a footrest if they dangle.
- Knees roughly level with your hips.
- Lower back supported so your spine keeps its natural curve, not slumped.
- Shoulders relaxed, elbows near 90 degrees, wrists straight.
- Screen at eye level so you look ahead, not down. A laptop stand makes this easy.
The most important rule
No single position is good for hours. The best posture is the next one, so stand and move regularly. Supported sitting plus movement beats any one perfect pose.
When to see a professional
Good sitting habits help most people. For persistent or severe pain, see a doctor or physiotherapist. This article is general information, not medical advice.
Frequently asked questions
What is the correct sitting posture?
Feet flat, knees level with hips, lower back supported, shoulders relaxed, and screen at eye level, with regular movement breaks.
Is it bad to cross your legs at a desk?
Occasionally it is fine, but staying crossed for long periods can twist your pelvis. Aim for feet flat most of the time.
Keep reading
How to Fix Your Posture at a Desk
Step-by-step posture fixes.
Lower Back Pain From Sitting
Why sitting hurts and what helps.
Next steps for your desk setup
Sitting well gets easier when your screen, chair support, and daily movement all work together.
- Shop back relief
- Memory foam seat cushion
- Lower back pain from sitting
- Posture at a desk guide
- Ergonomic desk setup guide
General information, not medical advice.
Next step
Build the setup around this guide.
Build the desk in layers: screen height, cable control, seat comfort, and the few tools you use every day.
