Remember there is no such thing as only one correct sitting position- it is good to move and the optimal position can be different for each individual! We recommend you start with the following steps:

• Sit on your office chair and make sure both your feet are resting comfortably on the floor and your thighs are fully supported. Raise or lower you chair to do this. If you are small you may need to place your feet on a footrest. It is often more comfortable to adjust the seat so that your hips are slightly higher than your knees.
• Make sure you are sitting right back in the chair and the seat edge finishes approximately an inch behind your knee crease. Slide the seat forward or back to make sure the seat edge is in the correct place.
• Then roll forward a little from your pelvis lifting your tailbone upwards so that your low back curves forwards and you feel your weight roll onto your sitting bones. Your back should not be straight but gently curved in an ‘S’ shape.
• The ideal sitting position for the low back is somewhere in mid-range, allowing freedom of movement with balanced activity of the deep muscles of the low back and abdominals. You may not feel them working as the activity is subtle. Try placing your index fingers just inside your hip bone at the front. Tilt your pelvis forward and back. Do you feel the muscles tighten as you tilt forward?
• Slide the back of your chair up or down so that you can support yourself in this position, you should find that the deepest part of the support curve will be just above your pelvis, at the base of your low back. You may find it helpful to tip your seat forward a little so that your hips are slightly higher than your knees. The chair should support your natural curve not push you into it. Place your fingertips on the muscles either side of the spine. Are they relaxed? They should be.

Now you have corrected your low back position you will find it much easier to adjust your middle back and neck position.

• Lift your breastbone upward to stretch out your upper back and relax your shoulder blades down your back. If your pelvis is in the correct position this should be easy. Be careful that you don’t elevate your shoulders or overextend through the middle of the spine whilst doing this.
• Elongate the back of your neck by imagining your head is being drawn upwards by a piece of string attached to the crown so your chin slightly drops as if you were gently nodding. Your head will then be in a more balanced position and it will be easier for you to move your neck.
• Then make sure you are breathing correctly. This is really important; learning how to use the lower lungs correctly can prevent the build up of tension in the upper back, shoulders and even arms. Start by placing you hands across your lower ribs and keeping your upper chest relaxed; gently breathe into your hands and upper stomach region. Keep your breathing even and relaxed and try to take in a normal volume of air.

Once you are in position your body should feel 'centred'.

Optimal position with 'S' curve

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