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Features of a poor sitting posture include:

  • Slumped shoulders

  • Rounded back

  • Poking chin

  • Certain muscles tighten

  • Certain muscles weaken

  • Slouching

  • Leaning forward

Poor posture

Good posture

Features of a good sitting posture include:

  • Aligned head, neck and back

  • Head sits on top of shoulders

  • Straight back

  • Shoulders back

  • Muscles in their natural position

  • Arms relaxed

  • Back arched slightly forward



Most of us are far from having a perfect posture and we spend more and more time sat at a desk.

 Becoming aware of the effects of poor posture will help you understand what you can do to improve your posture and pain. 

Steps to good sitting posture


  • Align your computer screen so that it is directly in front of you and you are looking straight forward at eye level

  • Have support for your elbows which should be at a right angle

  • Keep the keyboard and mouse close to your body so you aren't reaching too far forwards

  • Sit up straight and slightly arch your lower back forwards

  • Push your chin back slightly so that your head sits square on your shoulders

Effects of poor posture

Effects of a poor sitting posture include:

  • Aches and pains in the back

  • Shoulder aches

  • Headaches

  • Stiffness

  • Poor flexibility

  • Tight muscles


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