How To: Sit

Below is an info graphic highlighting the do’s and don’ts of sitting.


Sitting down for an extended period of time can damage your body, so try taking breaks and stretching every 30 minutes. If you are an office worker here are some tips on how to reduce poor posture and back pain:

  • Keep your feet flat on the floor, don’t cross your legs as this will prevent circulation
  • Don’t lean to far forward or back.
  • Rocking back and forth on your chair can actually help
  • Move around at every chance you get

Picking the right chair to sit on is also critical for good posture. Dr. James Levine states that “sitting is the new smoking” as sitting for a long period of time causes pain in the neck, shoulder and back. The standing desk was designed to help people overcome the risks of a sedentary lifestyle. It aims to improve circulation, posture and increase productivity. However, Dr Levine states that an adjustable desk is the way to go and recommends constant movement or stretches throughout the day.

When you are sitting in a car use a lumbar roll or some form of back support. If you are driving then move your seat closer to the steering wheel, allowing your knees to bend. Your knees should be at the level of your hips or higher.



Info graphic

Henry, L. (2016). ‘Neck or Back Pain from Sitting? You May Need a Standing Desk – Dr. Luke Henry’, Chiropractic Physician, Greenville, SC. <>


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