How should I sit at my desk?

Good posture is essential for overall health, far beyond just looking confident. It's the foundation for efficient movement, proper organ function, and a pain-free life.

Our modern sedentary lifestyles, however, often lead to poor habits that compromise our natural alignment, causing a host of issues from chronic pain to reduced athletic performance. Understanding and actively working on your posture is a key investment in your well-being.

Key Muscles for Posture

Maintaining an upright posture, especially in the head and shoulders, relies on a complex network of muscles. These muscles are often categorised as either stabilisers or movers. The key postural muscles work in concert to keep the spine in its natural S-curve and prevent the head from slumping forward.

The trapezius muscle is a large, triangular muscle that spans the upper back, shoulders, and neck. The upper trapezius elevates the shoulders and helps you shrug, but the middle and lower fibers are crucial for pulling the shoulders back and down, counteracting the common rounded-shoulder posture.

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The rhomboids, located between the shoulder blades, work with the middle trapezius to retract the scapulae (shoulder blades), pulling the shoulders back and helping to maintain a broad chest.

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For head position, the deep neck flexors and extensors are vital. The deep neck flexors, located at the front of the neck, are often weak in people with "forward head posture." Their job is to keep the chin slightly tucked, preventing the head from jutting forward. Conversely, the suboccipital muscles at the base of the skull are small but powerful extensors that can become tight and painful from overuse in forward head posture. This imbalance often leads to neck pain and headaches.

Setting up Your Desk for Good Posture

A properly set up workstation is one of the most effective ways to combat the negative effects of prolonged sitting. The goal is to create an ergonomic environment that supports your body in a neutral, relaxed position.

So, how should I sit at my desk?

First, your chair is your most important tool. Adjust the height so your feet are flat on the floor or a footrest, with your knees bent at a 90-degree angle. Your back should be flush against the backrest, with lumbar support to maintain the natural curve of your lower spine.

Next, focus on your monitor. Position the top of your screen at or slightly below eye level. This prevents you from tilting your head up or down, which strains the neck. The screen should be about an arm's length away from you.

Finally, your keyboard and mouse placement is crucial. Your elbows should be at a 90-degree angle and close to your body. Position your keyboard directly in front of you, and use a wrist rest if needed to keep your wrists in a neutral position. Take frequent short breaks—stand up, stretch, and walk around for a minute or two every hour. This simple practise can significantly reduce muscle fatigue and improve circulation. By making these small adjustments, you can create a supportive workspace that promotes good posture and reduces the risk of long-term pain.