1.Push your hips as far back as they can go in the chair. In office chairs, the best way to sit is to let the shaped back support your back and shoulders by scooting your hips back as far as they go, then adjusting the other components of the chair to offer support.[2]
  • If you're sitting in a straight, hard-backed chair, scoot your bottom up to the edge of the chair and sit without slouching into the back of that chair. Sit with your back and shoulders as straight as if they were supported by the chair back. Over time, this is a more comfortable position for your back, neck, and shoulders.
  • If you're sitting in a lounge chair or a couch, it's important to keep your feet flat on the floor and your back straight. Your shoulders should be back and you should be as far forward on the couch as possible.
2.Keep your shoulders back and your back straight. Wherever and however you're sitting, it's important to keep your shoulders back to avoid slouching or hunching your back as you sit. Over time, this can strain your neck and shoulders, leading to chronic pain and headaches.
  • Don't lean your chair backward or slouch yourself forward while you're sitting, or you can strain your sciatic nerve and your shoulder muscles. This serves to keep you off balance.
  • It is good to rock gently, if at all possible, if you're going to be sitting for a longer period of time. This helps to keep the body active and balanced