Perfect Sitting Posture for 8-Hour Workdays
Learn the exact sitting position that minimises spinal load during long work sessions.
The ideal sitting posture: sit all the way back in your chair, feet flat on the floor, knees at 90 degrees, lower back pressed against lumbar support, shoulders relaxed and pulled back, ears over shoulders, elbows at 90 degrees with forearms parallel to the floor. No single position is perfect forever — make micro-adjustments every 15–20 minutes and stand up every hour. Use our Posture Score tool to get real-time feedback on your sitting form.