The human spine is not designed for long periods of sitting, but today so many people spend so much time sitting that it is now responsible for more back pain than any other posture.

If your spine is not properly supported by your chair, it will put stress on your back muscles, causing them to get tired and sore. The natural response to this is to slouch in your seat in an attempt to relieve the discomfort. Unfortunately, this causes the curve in the lower back to flatten, which increases the strain on the ligaments and spinal discs, leading to even more back pain. Good sitting posture will keep your neck, shoulders, and upper back muscles relaxed.

To sit properly, choose a chair that lets you rest both feet flat on the floor while keeping your knees level with your hips. If this isn’t comfortable for you, try resting your feet on a footrest.

Sit tall, with the top of your head stretched toward the ceiling and your chin tucked in slightly. Keep your neck and upper back straight. Your shoulders should be relaxed, not raised, rounded, or pulled backward.

Your back should rest firmly against the back of the chair. If the chair doesn’t provide enough support, a small cushion or rolled towel placed at your lower back curve may help.