Take a stand against prolonged sitting

Posted by PHS Chiropractic on Thursday, April 27, 2023


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Posture plays a crucial role in our overall health and wellbeing. Poor posture can lead to a host of health issues, including chronic back and neck pain, fatigue, headaches, and even digestive problems. Take a stand against poor posture by working more movement into your day and be mindful of your posture while at home, work, or at play.


A person’s sitting position can help maintain good posture and a healthy back and spine. In fact, sitting with a straight back and shoulders can help prevent common complaints such as lower back pain or a stiff neck. Here's a few tips on how to improve your sitting posture:

  • Keep feet flat on the floor or use a footrest
  • Avoid crossing the knees or ankles
  • Maintain a small gap between the back of the knees and the chair
  • Relax the shoulders
  • Keep forearms and knees parallel to the floor
  • Sit up straight and look forward without straining the neck
  • Keep the spine against the chair or using a backrest or cushion
  • Avoid sitting for extended periods of time and take frequent breaks
  • Switch positions regularly


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Many people spend a large portion of their day seated including commuting, working in an office, studying, or relaxing at home. People who are required to sit at a desk for extended periods of the day at work or school can improve their sitting posture to maintain a healthy back by taking a few extra steps.

  • Position your computer monitor at arm's length and no more than two inches above your natural sight line
  • Use a variable height desk to alternate between standing and sitting
  • Utilize a headset for long phone calls to reduce neck strain
  • Use an ergonomic desk chair that is adjustable
  • Position the mouse and keyboard close together to avoid excessive reaching
  • Keep your arms at a 90 degree angle and don't reach for your keyboard


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Activities that cause an overuse of specific muscles, ligaments, or tendons can adversely affect a person's posture and spine health. Specific seated positions can be worse than others for overworking or misusing postural tissues. Reduce your risk of bad posture and poor back health by avoiding the following seated positions:

  • Sitting slumped to one side
  • Crossing the knees, ankles, or arms
  • Dangling the feet unsupported
  • Sitting in one position for an extended amount of time
  • Straining the neck by looking at a screen or monitor


Many people spend long periods of time seated. Prolonged sitting can cause various adverse health effects including the misalignment of the musculoskeletal system, balance issues, impaired digestions, and reduced flexibility. However, by knowing the principles of proper sitting posture and following a few simple guidelines, posture and back health can be improved.


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This blog was curated from the article Sitting Positions For Good Posture by Jennifer Huizen. The entire article can be read here.

Tags: Posture Awareness and Correction

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PHS Chiropractic

In the chiropractic field, flexibility is the name of the game. It’s our mantra too. Since we launched in 2005, PHS Chiropractic has become a leader in beautifully designed, customizable chiropractic tables and accessories. We design our base tables to be feature-rich, meeting the needs of the student or new practitioner. Yet as you grow your practice, our tables grow with you: We’ve dreamed up every possible feature, from drops to elevating heights to adjustable head pieces—all easily added to your existing table to broaden your options. It’s all part of the thought and care that we put into each and every PHS Chiropractic product. Made right here in the Midwest at our plant in Watertown, South Dakota, our products reflect our strong values: high quality, integrity, creativity and innovation. The result is a rich line of chiropractic tables and accessories—from our groundbreaking Tradeflex series to our patented ErgoStyle drops—all offering a high level of design expertise, patented features and great value that give you the tools you need to build a successful practice.