Short answer: a good desk posture is one where your feet are supported, your back is comfortably supported, your screen is near eye level and your arms are relaxed. Use this 7-point checklist to see where your setup can improve.
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The 7-point desk posture checklist
- Feet supported. Rest your feet flat on the floor, or on a footrest if your chair is too high.
- Knees near hip height. Your thighs should sit roughly level, with a little space behind your knees.
- Back supported. Sit back so your lower back touches the chair. If there is a gap, a lumbar cushion can fill it.
- Shoulders relaxed. Keep them down and loose, not hunched towards your ears.
- Elbows close, forearms level. Your elbows should rest near your sides, with forearms about level with the desk.
- Screen at eye level. The top of the screen should sit near eye level, about an arm’s length away.
- Move often. Stand up, stretch or walk for a minute or two every half hour or so.
Common problems and simple fixes
- Looking down at a laptop: raise the screen with a stand and use a separate keyboard and mouse. See our best laptop stands.
- Lower back slumps away from the chair: add a lumbar cushion. See our best lumbar support cushions.
- Hard or uncomfortable seat: a seat cushion may help. See our best seat cushions.
- Shoulders creep forward: some people like a posture corrector as a gentle reminder. Read Do Posture Correctors Actually Work? to see what it can and cannot do.
Is there a perfect sitting position?
Not really. The best posture is usually the next one: changing position and taking breaks matters more than holding one position perfectly. A supportive setup makes it easier to sit comfortably, but regular movement does the most.
Put it together
For a full run-through of the equipment, see our Best Desk Setup for Better Posture guide.
Frequently asked questions
How long should I sit before taking a break?
There is no single number, but many people find a short break every 30 minutes or so helps. Stand up, stretch or walk for a minute or two.
Should my back be completely straight?
Aim for comfortable, supported sitting with the natural curve of your lower back, rather than forcing a rigid straight back.
Will a posture product fix my sitting?
Products can help you feel supported or reminded, but habits and setup matter most. If you have ongoing pain, speak to a GP or physiotherapist.