Skip Nav

Sitting 101: Desk Ergonomics

I consider myself an active person and am definitely happier strolling about than sitting, but I sit for a large portion of the day. I blog – how could I avoid a chair? Like most things, there's a technique to sitting. A well-designed workstation can help keep you pain free while you toil away during the day.

Here are a few things to consider about how and where you sit:

  • Adjust the height of your chair so your hips are between 90 and 120 degrees. If adjusting your chair means your feet no longer rest comfortably on the floor, use a foot rest.
  • Your keyboard should be in line or lower than your elbow joint. The open angle of the elbow will help reduce elbow, wrist, and shoulder pain.

I have a few more suggestions, so


  • Keep your wrists straight and never bend them up to type. I find a good wrist rest to be invaluable for maintaining correct wrist alignment. Check out these stretches for your wrists – they will help, too.
  • The top of your monitor should be at eye level. If it is too low you could be setting yourself up for neck pain. Put a book or two under the screen to raise it adequately.
  • You should sit with your back straight. Use a pillow if you need low back support. Do not lean forward because that will close you hip joint down and stress your low back and neck.

Don't forget to move around as much as you can during the day. Adding little walks throughout your workday is an effective way to relieve pressure you might feel on your bum and spine.

Latest Fitness
Looking for the perfect gift this holiday season? Order our POPSUGAR Must Have box now >>