We all like to have a rest after a hard day’s work or even during work. Some of us have to sit down all day every day whilst we work. This comes with a few problems.


Almost 31 million days of work were lost last year due to back, neck and muscle problem. That’s according to figures released from the Office of National Statistics (ONS) for the Labour Force Survey.

To avoid these types of problems while resting at home or working at a desk for prolonged periods of time you need to take necessary and practical measures to ensure that you maintain a good posture at all times.

As a leading member of Cliffs Chiropractors Southend, Dr Arif Soomro explains:

“Good seated posture aims to maintain the normal curves in your back and lessen compression in your spine and also to maintain a good open posture so you don’t compress your ribs, restricting breathing or compress the bowel that affects your digestion.”

Setting up your office chair to ensure you maintain a good posture is essential and here are Dr Arif’s easy to follow steps to avoid back, neck and muscle problems at your office desk …

Setting up your chair …

  • Your bottom and shoulders must rest against the back rest
  • 2/3 of your thigh should be supported by the seat ensuring that there is enough space between your Quad and the back of your calf so there is no obstruction there obstructing blood flow

The next adjustment will be to the angle of the chair:

  • Your hips need to be higher than your knees – an angle of between 5 and 15 degrees is ideal. This angle maintains a neutral spine and relaxed pelvis.

Next adjust the height:

  • The height of the chair should be 1/3 your body height and your eyes should be level with your computer screen.

Adjust arm rests so your forearm is at 90 degrees to upper arm:

  • If your chair has arm rests ensure they are not too high, otherwise, it will cause your shoulders to push into your neck leading to problems in your shoulder area and even down into your arm.

Next bring your chair in to your desk …

  • You need to be as close in as possible to avoid leaning forward
  • Your arms should be resting on the arm rest or on your desk so you can type easily

Overall in this seated position you posture will be good and you should avoid neck and back pains.

Other notes

Move around a bit. You should stay in your seat for a maximum of 40 minutes. After that get up, take a walk, have a stretch, use the stairs for 4 minutes before returning to your seated position.

Following this advice will help maintain a healthier happier spine for longer.

Dr Arif has recorded the video below that you can follow to set up your office chair to maintain a good posture.

In the meantime, if you are suffering back pain why not visit our experienced team of Chiropractors in Southend at Cliffs Chiropractic Clinic who will be able to assess you and help you with your problem.

In pain and need help?
Call us on 01702 430430 or fill in the form below and one of our team will get in touch