How do you sit straight and tall? Tips on sitting posture

Megan Smith
 min read

How do you sit straight and tall and how to adopt a healthy sitting posture with overweight or obesity?

how do you sit straight and tallWe’re sure you’ve heard that sitting for long periods is not good for you.

Multiple research studies suggest that sitting for most of your day increases the chance of cardiovascular disease and diabetes.

And let’s face it, most of us lead a sedentary lifestyle.

How do you sit straight and tall? Introduction

As technology keeps us tied to computers and electronic devices, we sit for longer than ever before, with our health suffering the consequences.

You may not be able to change jobs and ditch the desk for something more active…

But you can do something to mitigate your sitting down too much: Sit properly.

To avoid the repercussions of a lifetime of sitting, we’ve listed some important information about posture and its importance.

Why your body posture is important

What is posture? Basically, your posture is how you hold your body upright against gravity every moment of the day.

For a good posture, you need to train your body to stand, walk, lie, and sit so that the least strain possible is put on supporting ligaments and muscles.

Great posture makes you look better and fills you with self-confidence. Happily, it also prevents injury and reduces pain.

We all want the correct posture, but it can be hard to attain and maintain, especially if we already hold ourselves incorrectly.

You’ll have to change lifelong habits, and just knowing what to change isn’t enough.

Your body has become used to a particular pattern in performing daily activities.

When you sit, stand, move or walk, your body follows patterns that it is accustomed to.

If you are used to slouching, that’s what it will do automatically.

How to improve your sitting position

To find the correct way to sit down, all you need to do is follow a couple of easy steps every time until they become a habit.

Start by sitting at the very end of your chair. Allow your shoulders and neck to fall into a complete slouch.

Then, slowly pull your head and shoulders back up, push your lower back forward, and emphasize the curves of your spinal column.

Yes, it will likely feel unnatural, but try to hold this position for several seconds.

Push back into the chair until your back is against it and your hips are in the curve of the chair.

There, you’re now sitting in the correct position.

Now that your back is taken care of, you need to take care of other details, such as placing your feet to how far your screen should be.

Tip: Are you an office worker? Then you (or your boss) should definitely invest in one of the best office chairs with a 300 lb weight limit (or higher).

How do you sit straight and tall: Suggestions for a good sitting posture

A healthy back will have three natural curves:

  • An inward (forward) curve at the neck, known medically as a cervical curve,
  • An outward (backward) curve at the upper back (thoracic curve),
  • And an inward curve at the lower back (lumbar curve)

Sit up straight while holding your shoulders back and your bottom touching the back of your chair.

The 3 standard back curves described above should be visible while sitting. You may use a rolled-up towel to keep the curves in your lower back.

Distribute your bodyweight equally on both hips.

Bend your knees at an ideal angle, at the same level or higher than your hips. Use a footrest or stool if necessary.

Do not cross your legs and keep your feet flat on the floor.

Avoid sitting in the exact same position for more than half an hour, and make sure that your office chair or workstation allows you to sit up straight.

Rest your elbows and arms on your chair while keeping your shoulders relaxed.

If you’re in a swivel chair, don’t twist at the waist while sitting, just turn your whole body.

Before standing up, move to the front of the chair. Avoid bending forward at your waist.

Do some stretching and extend your back by doing 10 standing backbends.

More tips for a healthy sitting posture

You need routine breaks from sitting, so stand up and walk around every 20-30 minutes.

Use an adjustable standing or sit-stand desk where possible.

A physical therapist can help you find what you need.

They can also give you exercises to reinforce your core and upper back, allowing you to maintain a good sitting posture falling back into bad habits.

Even doing some exercises in your office chair can assist move your neck and back, or relieve stress, thus avoiding discomfort and bad sitting postures.

As a human, you were created to move around to avoid muscle fatigue and abnormal sustained tissue loading.

Tip: Read our related article What is the most comfortable office chair for long hours? to optimize your body posture during office hours.

How do you sit straight and tall? Conclusion on body posture while seated

The modern work environment does not encourage moving around, and sitting throughout the day can have serious health repercussions.

Still, you can do a lot to enhance your health by improving your posture.

Purchasing a couple of ergonomically developed products and finding ways to sit correctly can go a long way to decreasing wear and tear on your muscles and bones.

This can really pay off long-term throughout your career, as you prevent injuries, stress, and pain.

Related information: How do you sit straight and tall

About Megan Smith

Megan has been fighting overweight and her plus size since her teenage years. After trying all types of remedies without success, she started doing her own research. Megan founded Plus Size Zeal to share her findings. She also developed various detailed buying guides for plus-size people in order to make their lives easier and more comfortable. Read More