Working in a Sitting Position - Good Body Position

What is a good sitting body position?

There is no one or single body position that is recommended for sitting. Every worker can sit comfortably by adjusting the angles of their hips, knees, ankles and elbows. The following are general recommendations. Occasional changes beyond given ranges are acceptable and sometimes beneficial.

Sitting position recommendations

requirement Keep the joints such as hips, knees, and ankles at an angle of 90° or slightly higher
requirement Keep knee joints at or below the hip joints
requirement Keep ankle joints in front of the knees
requirement Keep a gap the width of three fingers between the back of the knee joint and the front edge of the seat
requirement Keep feet flat on the floor or on a footrest.
ppe Keep the upper body straight (not twisted) and in an upright position
requirement Keep the lumbar support of the back rest in your lumbar region (curve in the lower back)
requirement Keep the back straight (avoiding twisting)
requirement Keep the head aligned with the spine
ppe Keep upper arms between vertical and 20° forward
requirement Keep elbows at an angle around 90°, close to the body, and avoid lifting or dropping shoulders
requirement Keep the wrists straight and aligned with the forearms.
requirement Place the working object so that it can be seen at viewing angle of 10° to 30° below the line of sight.
requirement Keep shoulders low and relaxed
requirement Keep elbows tucked in
requirement Tuck chin in and do not bend forward when looking down and forward
requirement Change positions frequently but remain within recommended ranges
requirement Alternate crossed legs
requirement Avoid bending to the side
requirement Avoid bending forward
requirement Do not slouch
requirement Do not sit for more than 50 minutes at a time
requirement Avoid this position when high force application is needed to complete job tasks
requirement Fact sheet confirmed current: 2022-09-28