Valérie Fernandez

By Valérie Fernandez

September 16, 2015


Take a Seat

Article revised on 17 July 2017

Whether you’re working or relaxing, a poor seated posture can intensify certain discomforts. It doesn’t matter where you are – at work, at the table, on the bus – here are a few general recommendations to keep in mind.

  1. Keep your hips, knees and ankles slightly more than 90° (see diagram).
  2. Keep your ankles slightly in front of your knees.
  3. Keep your knees at the same level or slightly below your hips.
  4. Support your forearms if possible, and keep your elbows close to your body.
  5. Support your lower back by adjusting the back rest of your chair or using a small cushion.
  6. Keep your head aligned with your spine and your torso in an upright position.
  7. Keep your feet flat on the floor or on a foot rest.
  8. Avoid crossing your legs or alternate regularly.
  9. Keep your shoulders low and relaxed.
  10. Do not sit for more than 50 minutes at a time.

Take a seat infographic

*Note: There is no universally recommended posture for sitting. Feel free to modify the angles proposed above, as desired.

Source: Canadian Centre for Occupational Health and Safety

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