Posture is the position in which we hold our bodies when we are standing, sitting
or lying down. Good posture helps us stand, walk, sit and lie in positions that
places the least strain in associated muscles and ligaments when we are moving
and doing different weight-bearing activities.
Poor posture can lead to excessive strain on our postural muscles which can
contribute to back pain, spinal dysfunction, joint degeneration and postural pain
syndromes. Common contributing factors to poor posture include poor work
environment setup and unhealthy sitting or standing habits.
Australian adults on average spend an estimated five hours per day sitting, with
a quarter of the population sitting for more than eight hours per day (1).
Here are some easy ways to ensure proper sitting posture:
1. Keep your feet flat on the floor or on a foot rest.
2. Knees should be at or below the level of the hips.
3. Utilise back support devices to encourage the natural lumbar spinal curve.
4. Avoid sitting cross-legged as this puts excess strain into your sacroiliac joint.
5. Forearms should be parallel to the ground.
6. Eyes should be in line with the top third of your computer screen.
The Australian Chiropractors Association (ACA) has designed the Straight Up app
to help remind you to sit right, stretch and even staying hydrated- all important
factors of our spinal posture and health. Download the FREE app to help your
Department of Health | Research and Statistics. (2019). Retrieved from