Posture refers to the position in which you hold your body and limbs while sitting, standing or lying down. A bad posture can affect your health in so many ways especially if you sit in front of the computer at home or in the office for at least 4-6 hours daily.

Practicing good posture begins with being aware of what a good posture entails and the numerous benefits of a good posture some of which include reduction of back pain & head ache, better digestion, reduction of anxiety and so many other benefits.

To ensure that you learn enjoy the numerous benefits of a good posture, we have put together a few tips to help you practice a good posture.

1. Support your back
Get a chair that is easily adjustable so you change the height, back position and tilt when you need to. This is important to help you support your back. If your chair doesn’t have a lumbar support, grab a small towel and roll it up to support your back. A small throw pillow could also work. Better still, you can get the Proworks Back Support available on

2. Adjust your chair

Move your seat up and down until your legs are parallel with the ground and your knees are even with your hips. To prevent repetitive strain injuries, ensure your elbows are by the side of your body so that your arms form an L-shape at the elbow joint.

3. Rest your feet on the floor

Place your feet flat on the floor. If you find this difficult, you can use a foot rest to help you place your feet at a level that is comfortable. One thing you should avoid is crossing your legs while resting your feet on the floor as this may contribute to a bad posture.

4. Place your screen at eye level

Your screen should be directly in front of you. To achieve this, you may need a monitor stand. If the screen is too high or too low, you will have to bend your neck which can be really uncomfortable. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level.

5. Take regular breaks

Avoid sitting in the same position for a long time. It is better to take frequent short breaks than fewer longer ones. Change your posture as often as you can so that your muscles have a chance to relax. To help you remember this, you can set an alarm on your phone or smart watch to remind you to take a regular breaks while working.


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