How to maintain a good posture when sitting

You can correct your posture when you're sitting as you run through your mental posture checklist. Going from bottom to top:

• Sit well back in your seat with both feet flat on floor
• Your ankles, knees and hips should be at right angles, with your thighs level with the knees. You may need to swap chairs or grab some cushions if your seat is too high or low
• Have a wriggle to make sure you're sitting on the bony points of the bottom and make sure your pelvis is directly under the points of the shoulders. This should give you a curve in the lower low back
• Check that your body weight is equal on both bottom cheeks
• Bring the head into the midline, on top of and in line with the shoulders
• Finally, tuck in the chin.

If you notice you're tensing, try to imagine a helium balloon with a string that is attached to the back of your head. This should help you lengthen your neck, keeping your chin gently tucked in, your chest open and your shoulders relaxed down and back.

If anything causes you pain, stop and consult a therapist to check you're doing the movement correctly. This information is meant as a guide to posture exercises, and not to replace the advice of a healthcare professional.

The first step to better posture is awareness that it needs improving. Initially when you try and sit or stand with a better posture it will feel weird as you aren't used to it.

You may find it difficult to hold a good posture for long periods of time as your postural muscles may have become weakened and tire quickly. This is normal. With practice, it will become easier until it becomes more automatic.

None of us can maintain a correct upright posture when unsupported for long periods of time. It is important that the furniture you're sitting on supports your spinal curves, be that at your desk, in your car or on the sofa at home.

For a visual representation of the information covered in the text, please view the video at the top of the page.