Ergonomic tips - sitting

Sitting in the wrong way for a long time results in a convex lower back, as opposed to the natural, inward curve of the lower back. We therefore need to try and sit for shorter periods and be aware of using a correct seated position that maintains the natural S-curve.

Passive sitting (back supported)

Your feet are resting on the floor
Support in the lower back
Evenly spread your weight across both sit bones
Adjustable
Pay attention to the natural S-curve
Maintain an open angle between trunk and hip

Active sitting

Feet resting beneath the chair (to allow for an open angle of the trunk)
No support in the lower back
Natural S-curve is maintained
Evenly spread your weight across both sit bones
Active sitting requires muscular effort
Trunk upright

Dynamic sitting

The main message is to limit sitting for prolonged periods of time and to frequently switch to standing or walking. When sitting, the best option is dynamic sitting. This makes us mobilise enough muscle groups to maintain or obtain a good condition of the back and reduces the pressure on the intervertebral discs.

Sitting in the car

Ensure an open angle between the upper leg and the trunk (adjust the backrest backward)
Do not stretch your leg fully when depressing the accelerator
For long drives: take a short walk every hour
Your arms are slightly bent when holding the steering wheel
Get into the car in two steps and bring the seatbelt with you (see picture)
Bring your leg with you
Push off when getting out of the car
Occasionally adopt an active sitting posture, away from the backrest

Sitting at a desk

Place your computer screen and keyboard directly in front of you
The top of the monitor should be at eye height and your screen at an arm’s length
Your feet are supported
Make sure that there is space between the back of your knees and the seat of your chair (width of a fist)
Open angle between the trunk and upper leg (equal to or more than 90°)
Armrests and table top are at the same height
If you use your laptop longer than two hours: use an additional keyboard and a mouse

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Latest publication date: 13/08/2024