What is good posture?

The main portions of a person’s body are correctly aligned and supported by the appropriate amount of muscle tension when they have good posture.

Good posture can help by:

reducing strain on the body during movement and exercise
reducing wear and tear on the joints, muscles, and ligaments
maintaining balance while moving and exercising
reducing the risk of muscle strain and overuse conditions
improving spine health

When concentrating on something else, people usually adopt a sitting posture unconsciously. In part, a person’s sitting posture is determined by the type of apparatus they employ, which may include a chair:

office chair
armchair
ergonomic chair
stool
beanbag
car seat

Types of sitting posture includeTrusted Source:

upright, with or without lumbar support
one knee crossed over the other
ankles crossed
hunched forward
slumped backward
kneeling
cross-legged
slouching to one side
perched on the edge of the seat

Best sitting position

The best sitting position depends on a person’s height, the chair they use, and the activity they are doing while sitting.

A person can improve their posture and achieve a proper sitting position by:

keeping the feet flat or resting them on the floor or a footrest
avoiding crossing the knees or ankles
maintaining a small gap between the back of the knees and the chair
positioning the knees at the same height or slightly lower than the hips
placing the ankles in front of the knees
relaxing the shoulders
keeping the forearms and knees parallel to the floor where possible
holding the elbows at the sides, creating an L-shape in the arms
sitting up straight and looking forward without straining the neck
keeping the back against the chair or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region
avoiding sitting for extended periods, ideally taking at least a 10-minute break for every hour of sitting
switching positions regularly