Office Athlete Workplace Tips

Tips to help create a comfortable posture

The easiest way to avoid any of these problems is to help your body assume its natural position. While seated, this includes having your feet supported or flat on the floor. To reach this natural state:
Adjust the seat pan (the part of the chair on which you sit) so that you can sit with your feet flat on the floor (or on a footrest) and the inside of your calves do not touch the edge of the seat. To maintain this position and provide support for your back, either use the seat adjustments to move the “chair back” (the part of the chair that you lean against) forward to support your back, or place a small pillow between your lower back and the chair back, securing it with a belt or string.
Lower (or raise) your chair so that you can rest your feet firmly on the ground. You should be able to move your feet backward and forward a bit to find your most comfortable position. If your feet do not touch the ground, then use a footrest. If a footrest is unavailable, an old phone book or three-ring binder will provide the same support.
Another way to improve your overall posture and the circulation in your legs is to stand periodically during the day. Instead of talking on the phone while leaning back in your chair, stand up and move around. This will also stretch your back muscles, relieving some of the tension that builds in your back muscles from sitting.