According to a recent study by DKV and the German Sport University Cologne, working people in Germany sit for an average of 9.2 hours per working day – for young adults it is even more than 10 hours daily.
It is therefore no wonder that around 80% of office workers complain of back pain or neck tension – often caused by incorrect posture.
Sitting correctly – short & clear:
- Place your feet flat and side by side on the floor.
- Bend your knees at a 90-degree angle
- Keep lower legs perpendicular to the floor
- Thighs horizontal, sloping slightly forwards
- Choose a seat height that prevents your legs from falling asleep.
- Use the entire seating area to its fullest extent
- Tilt your pelvis slightly forward, don't slide it backward.
- Position your hips higher than your knees.
- Keep your back straight, don't slump.
- Lean your lower back against the backrest.
- Supporting the lumbar spine in its natural curvature
- Upper body upright, leaning back slightly
- Let your shoulders hang loosely, don't tense them.
- Pull shoulder blades slightly backward and downward.
- Keep elbows close to the body
- Keep your head straight above your spine
- Do not push your neck forward, do not pull it in.
- Tuck your chin in slightly – no double chin, no turtle neck
- Breathe evenly – chest free, stomach not constricted
Sitting this way relieves the spine, muscles and mind – and allows for more focused, longer and pain-free work.
Poor posture not only tires the back – but also the head.
What many underestimate: When you sit in front of the screen for hours with your head tilted forward, something happens not only in your neck – but also in your brain.
Recent studies using EEG measurements show that certain brain regions work at full capacity in this posture. That sounds good at first – but it isn't. Because it means your brain has to expend more energy just to maintain concentration. The price: faster fatigue, slower thinking, less focus.
In plain terms: People who sit poorly think worse.
Conversely, sitting upright – with a relaxed neck and straight gaze – relieves the nervous system. And allows you to work more clearly, more alertly, and for longer.
Typical sitting mistakes in the office – and what they do to the body
People who sit at a desk for several hours every day often make typical posture mistakes without realizing it. Three problems occur particularly frequently – and these are precisely what cause tension, pain, and long-term discomfort.
upper body bent forwards
Many people unconsciously lean forward while working – for example, because the screen is too far away or too low. This causes the back to round, and the intervertebral discs in the lower back are under constant stress. This can trigger back pain and, in the long run, even lead to a herniated disc.
Raised or tense shoulders
If the table is too high or the forearms aren't properly supported, the shoulders automatically rise. The muscles remain constantly tense, which can lead to neck tension, shoulder pain, or tendon irritation such as tennis elbow.
Twisted head or neck posture
A monitor that is positioned too low or at an angle forces the head into an unnatural posture. This puts strain on the cervical spine, leading to neck pain, tension headaches – and in the worst case, even to herniated discs in the neck.
Ergonomic guidelines for correct sitting posture
You can achieve optimal posture by properly aligning your body from the ground up. It all starts with a stable foundation.
Sitting correctly starts with the feet.
Place both feet flat and side by side on the floor, so that your knees and lower legs form an angle of approximately 90°; if your seat is too high, use a footrest to ensure that your heels remain in contact with the floor and your legs stay relaxed.
Pelvis and hip
Tilt your pelvis slightly forward to maintain the natural curvature of your spine. Your hips should be positioned slightly above your knees.
If the chair is too low, a wedge cushion or lumbar support can help – or you can switch to a height-adjustable ergonomic chair with a fixed backrest. This keeps the pelvis stable and makes maintaining good posture much easier.
Use the backrest correctly
Lean your lower back fully against a slightly reclined backrest that supports your natural lumbar curve.
If your chair lacks built-in lumbar support , a small cushion or a special lumbar roll in the lower back area will help to keep your spine straight and allow your back to relax.
Relax your shoulders
Let your shoulders relax and drop down – don't tense or raise them. Your upper arms should rest comfortably against your body, with your elbows forming an angle of approximately 90 degrees.
Your forearms should rest lightly on the desk surface or armrests without you having to raise your shoulders. If necessary, adjust the height of your desk, keyboard, and mouse so that you can reach everything comfortably – without any shoulder strain.
Keep your head and neck in a straight line
Keep your head straight above your spine – neither tilted forward nor turned to the side. Your gaze should be directed only slightly downwards.
Position the monitor so that the top edge of the screen is roughly at eye level and an arm's length away, directly in front of you.
If you're working on a laptop, use a riser or laptop stand – and an external keyboard as well. This will prevent you from having to constantly bend your head down.
Keep wrists straight
Keep your wrists in line with your forearms – avoid bending them upwards, downwards, or to the side. Your forearms should be roughly parallel to the floor, and your hands should rest loosely on the keyboard and mouse without needing to bend them.
Avoid resting your wrists on the edge of the desk. Instead, use a soft wrist rest or an ergonomic keyboard. A vertical mouse can help keep your hand in a more natural and relaxed position.
Movement is essential – even if you're sitting perfectly.
Even the best sitting posture is useless if you remain motionless for hours. The body needs regular movement to prevent tension and fatigue.
Take a short break every 30 minutes: stand up, stretch, walk a few steps. Even one minute is enough to restore blood flow to your muscles and allow you to continue working feeling refreshed.
The same applies to your eyes: don't stare at the screen for extended periods. The 20-20-20 rule will relieve your eyes – look at something 6 meters away for 20 seconds every 20 minutes.
If possible, work standing up from time to time. A height-adjustable desk provides variety and noticeably relieves strain on the back and neck.
Conclusion
Anyone who sits at a desk every day should take their posture seriously. Back pain, neck tension, or tired shoulders often don't come from "too much work," but from poor posture.
Key points:
- Both feet firmly on the ground, knees at approximately a 90-degree angle
- Tilt your pelvis slightly forward, keep your back well supported.
- Shoulders relaxed, elbows close to the body
- Head upright, screen at eye level
- Keep wrists straight and mouse and keyboard ergonomically within reach.
- And above all: move regularly, don't sit still for hours.
Those who pay attention to this will not only sit more comfortably – but will also actively prevent pain and postural damage.
Proper posture while sitting is not a trivial matter. It is a daily form of preventative healthcare.
FAQs
I have back pain despite using an ergonomic chair – why?
You're probably not sitting correctly or you're not moving around enough. Adjusting your chair properly and getting up every 30 minutes will help.
Do I absolutely need a height-adjustable desk?
Not mandatory, but highly recommended. Standing breaks relieve back strain and improve concentration.
What is more important – an ergonomic mouse or a wrist rest?
Both are helpful. The wrist rest protects the wrist, the mouse ensures a relaxed posture. Ideally, use them together.
