Proper posture?

What’s the secret to sitting correctly? I make sure my back stays straight, but my lower back is absolutely killing me. Should I be sticking my butt out a bit while I sit, or should I be sitting fully back against the chair? Or am I supposed to just sit on the very edge of the seat—you know what I mean, even if it sounds a little silly, sorry! Also, how do I set the right chair height? Should my hips and knees be at a 90-degree angle, or should I sit a bit higher?
I’ve been dealing with this lower back pain for a while now, specifically right around my tailbone and stretching toward the left. When I bend over for even a few minutes, it’s a struggle to straighten back up. Even when I’m leaning over the tub to wash my hair, I can’t get that part of my back to straighten easily. On top of that, I work an 8-hour desk job where I'm basically glued to my office chair, so I would really appreciate some advice.
I'm 30 years old, and honestly, getting upright after sitting down is becoming a real chore. It’s not an issue when I'm walking around, though.
Thanks so much!

I don't know what the "perfect" posture is, but I'm certain of one thing: it doesn't matter if you're sitting in a top-of-the-line Herman Miller chair, you aren't going to achieve much without actually working out and strengthening those back muscles. You need to hit the gym, go for a swim, try yoga, Pilates... just pick something! I know what I'm talking about—I spend 8 hours a day staring at a comp and then I'm still glued to it when I get home.

Read this first:
http://www.fitness.com/tips/back-health.aspx

Jeffrey Reyes4 said:I’m not exactly an expert on the "perfect" ergonomic posture, but I am absolutely certain about one thing: no matter how expensive your Herman Miller chair is or how plush your recliner feels, sitting isn't going to save you. You can find the most comfortable seat in the world, but if you aren't actively working to strengthen your core and back muscles, you're eventually going to pay for it. That’s why you’ve got to get moving. Hit the gym, jump in the pool, try yoga, or sign up for Pilates—just pick something and stick to it! Trust me, I know what I'm talking about. I spend eight hours a day glued to my computer at work, and once I get home, I'm right back in front of a screen. You have to be intentional about staying active.

Here, take a look at this to get started:

I get how it goes, honestly. I just don't have the bandwidth for those fancy fitness clubs or hitting up a gym regularly; I can only really squeeze in some basic movements around the house while I'm doing chores. Would something like running or a similar cardio routine actually make a difference? I tried doing some crunches, but they just ended up killing my lower back!😳

Melissa Perez10 said:What’s the right way to sit? I try to keep my back straight, but my lower back is killing me. Should I be sticking my butt out while sitting, sitting all the way back in the chair, or just perched on the edge (you know what I mean, sorry if that sounds silly!)? Also, how should I set the chair height? Should my hips and knees stay at a 90-degree angle, or should they be higher?
My lower back has been hurting for a while now, right around the tailbone area on the left side. When I bend over for a few minutes, it's hard to straighten back up. Like when I'm washing my hair over the sink, I struggle to get upright again. I work an 8-hour office job, basically glued to a chair, so I could really use some advice.
I'm 30 and it's genuinely tough to stand up straight after sitting for a long time. Walking isn't an issue, though.
Thanks so much!

We have the exact same paper-pusher profile.😬
Lately, I've been using a Pilates ball at my desk.👍
Since there's no backrest, you're forced to engage your core and back muscles—it's practically an 8-hour workout.
It's the perfect way to sit at a comp/in the office.🙏The ball was about $10.

Melissa Perez10 said:How do I sit correctly? ...
I've been dealing with lower back pain for quite a while now—it's right at the base of my spine, shifting toward the left. After leaning over for just a few minutes, it’s a struggle to straighten back up. Even when I'm washing my hair leaning over the tub, I can't easily unbend that part of my back. ...

According to some recent research I came across, those classic instructions about sitting perfectly upright at a 90-degree angle are actually pretty useless.
The idea is that you should sit with your legs slightly extended—meaning your knees are at more than a 90-degree angle—and your hips should also be tilted slightly back past 90 degrees.
You really ought to be sitting on your entire seat; it improves circulation in both your legs and your lower back.

As for the difficulty straightening up after washing your hair,
first off, leaning over a tub is a terrible position for your posture. Try washing your hair standing up in the shower instead, or at least lean one hand against the side of the tub to take some pressure off your spine. What you're feeling is likely a muscle spasm caused by improper loading on your back.
Additionally, staying consistent with core exercises might help. Poor posture is often driven by weak abdominal muscles, which causes the lower back to arch excessively.

I don't mean to sound like I'm lecturing—I'm only 25, I work a desk job, and I dealt with these exact same back issues until I adjusted these few things.

Austin Ward7 said:We’re cut from the same cloth when it comes to being office paperpushers.😬
Lately, I’ve been working from an office while sitting on a Pilates ball.👍
Since there's no backrest, you're forced to engage your core and back muscles constantly—it’s practically an eight-hour workout.
The ideal way to sit at a comp/in an office, really.🙏 A ball costs maybe $10.

Unfortunately, there are some offices where people give you some pretty strange looks if you try something like that.

Melissa Perez10 said:I tried incorporating some sit-ups into my routine, but for some reason, they just end up causing lower back pain. Is it just me?😳

I just noticed you mentioned your back is aching from doing sit-ups. Honestly, that usually just means your form is a bit off.
Make sure you keep your back flat against the floor.
I honestly don't understand why they bother running ads for those ridiculous machines. You don't need expensive equipment to get the job done. Just lie down on the floor and prop your legs up on a bed or a chair—basically, stay in a seated position while lying flat. Then, just perform small, controlled movements while looking upward. If you keep one hand on your stomach to feel the engagement and tuck the other behind your head to save your neck from any strain, you’ll find it works perfectly fine. Why make things more complicated than they need to be?

ironsurfer8 said:I don't want to sound like I'm lecturing anyone—I'm only 25, working a desk job, and I dealt with the exact same back issues until I finally fixed a few specific things.

I definitely don't think you're just philosophizing. Anyone dealing with this kind of pain knows exactly what you mean, and I'd bet they'd find your advice incredibly helpful!
I’m definitely going to give those core exercises and leg positioning a shot. (Honestly, whenever I try following that advice to lie on my back with straight legs and do sit-ups, my lower back absolutely kills me, and my tailbone hits the floor so hard it's painful!).
Regarding that colleague mentioning the Pilates ball... well, I'm currently sitting in the executive suite, and I doubt my bosses would be too thrilled about having a giant exercise ball rolling around the office! Though, I do see the logic there—you're actually forced to stand up to reach things, whereas with this chair, I can just scoot around effortlessly... right?!
If any of you have some "home remedy" style tips or DIY fixes, please, let me know!😳

Austin Ward7 said:We’re cut from the same corporate cloth,😬
lately I've been working from an office sitting on a Pilates ball.👍
Since there's no backrest, you're basically forced to engage your core and back muscles—it's practically a full eight-hour workout every day.
It's the ultimate way to sit at a comp/in the office.🙏 The ball only cost me about $10.

That definitely wouldn't fly in my director's office; honestly, no way!
But since you're living the ball life, I have a few questions:
1. Is all the weight centered on your feet? Since the ball is round, isn't there a real risk that if you relax too much and just drop your weight onto your backside, you'll simply wipe out?
2. What’s the angle of your hips and knees? Also, how big is the ball, and how do you determine which size you actually need?

Look, stability balls come in all sorts of sizes. Ideally, you want to pick one that lets you sit at the right height—basically, you should be level with your desk just like you would be in a standard office chair. Since the ball is soft, there isn't much risk of a nasty fall if you lose your balance 😁; it gives just enough give to feel relatively stable, though you won't get that same sense of "unlocked" freedom you'd have in a regular chair 🙂

It’s a great little hack for a home office if you're looking for something a bit more understated

Plus, if you're sitting on the ball and you lose that perfect posture even for a second—you just kind of fall over, I guess.😬

Everyone seems to swear by that standard way of sitting, you know? Where your torso is at a perfect ninety-degree angle to your thighs... just that classic "sit up straight" posture everyone pushes on you.
Well, turns out that’s actually not the healthiest way to go about it. If you kept your hips in that same spot but tilted your upper body back just a little bit—kind of an angled lean rather than being strictly vertical—that would be the actual sweet spot for your spine.

wanderingraven15 said:If your hips were positioned just right—you know, with that "perfect posture" where your back leans slightly back—that would be the ideal way to sit.

Man, if I actually sat like that, I’d have a hell of a time getting back up! 😕

I’ve been dealing with some back issues for a while now—maybe this isn't quite the right thread for it, but since everyone seems to be complaining about aches and pains here anyway, I figured I'd just jump in instead of starting a whole new topic.
Basically, my shoulders feel completely locked up and my back is killing me (not the lower back, specifically), and lately, the pain has been getting more frequent and intense. This past weekend was pretty much the breaking point.
There’s this sharp, burning sensation right under my left shoulder blade. It’s so bad that when my partner tries to give me a little massage, I practically want to scream. On top of that, yesterday the pain started radiating down into my left glute 😲 and my right arm. It feels like I’ve slept on my arm wrong or something, because I can barely lift it properly.
It’s become a bit of a pattern, too; I’ll wake up in the middle of the night with my arms or legs aching, even though I haven't even moved from a relatively normal sleeping position.

I think I really need a professional massage, so I wanted to see if anyone else has dealt with these kinds of radiating pains. Also, does anyone have a recommendation for a good massage therapist?
I’ve also been weighing whether or not to try a chiropractor. Is that something you guys would actually recommend?

For context, I’m 25, I work a desk job eight hours a day, and honestly, I haven't done any real physical activity at all for the last eight months.👎

Finally, some ergonomic seating!

analogtrucker15 said:...
Basically, I have this intense, burning pain right under my left shoulder blade. When my partner tries to massage it even slightly, the pain is enough to make me scream. Yesterday, it started spreading to my left glute 😲 and my right arm. It feels like I’ve slept on my arm wrong, and now I can barely lift it properly.
I also frequently wake up in the middle of the night with aching arms or legs, even though I'm sleeping in what seems like a perfectly normal position!
...
For context, I'm 25, I work a desk job for 8 hours a day, and over the last 8 months, I haven't really done any physical exercise at all. 👎

So, let me guess—you spend all day working on a comp?
You really need to stand up every 45 minutes to stretch, and you should start getting some kind of activity in after work just to shake things up and get those muscles moving correctly.
That burning sensation under your shoulder blade and those asymmetrical pains are almost certainly caused by poor posture and tension from sitting at your comp and using the mouse.
It might be worth checking your desk setup—how your chair, desk, and mouse are positioned—to find a way to sit that feels more relaxed.
A massage will provide some relief, but only temporarily if you don't fix how you're sitting while you work.
You probably don't need a chiropractor; from what you're describing, it sounds like muscular issues—likely those knots that need to be worked out. I'd recommend a deep tissue sports massage. It will likely be uncomfortable during the process, but you should feel much better afterward.

ironsurfer8, how on earth did you figure out I work on a comp? 😬 My comp is basically my lifeline, but yeah—it’s my actual profession.
About a year ago, my right wrist just started acting up. It felt totally random since I hadn't hit it against anything, and even though my X-rays came back looking fine, it turns out the culprit was my MOUSE 😲

I try to get up and move around throughout the day, but honestly, the biggest issue is that I've become a total couch potato. Up until eight months ago, I had regular weekly activities and stretching routines. Now, I’m trying to get myself back into the gym or playing some badminton, but it's hard to find anyone to play with—everyone I know is just incredibly lazy... 🤣 )

Anyway, I definitely need to book a massage soon because this pain is getting unbearable!!!

analogtrucker15 said:ironsurfer8, how on earth did you figure out I work on a comp 😬 ...!

I caught on. 😛
As for me,

I also spend my days working on a comp,
and let me tell you, it is brutal on your back and joints. I actually used to deal with knee pain simply because I was tucking my legs awkwardly under my desk.
Regarding that issue with your right wrist—it sounds like carpal tunnel syndrome. It’s a nasty thing; if left unaddressed, it can cause permanent nerve damage that might leave your hand practically useless. If the discomfort persists, you should probably steer clear of badminton for a while, as the repetitive motion puts a very similar kind of strain on that specific joint.
I’d highly recommend getting one of those mouse pads with the gel wrist rests; they were a lifesaver for me.
Hitting the gym for some light stretching, pilates, or yoga can help quite a bit by distributing the physical load more evenly across your muscles. Running or walking in properly fitted shoes helps too.
Swimming is also fantastic for your back.
Just be careful with the badminton if your wrist is acting up.

One more thing: pay attention to your posture when using the mouse. Make sure your arm is supported by the desk so your shoulder stays relaxed. Watch out for slouching or leaning forward with your right shoulder. Also, ensure your mouse is the right size—not so small that your hand cramps, but not so large that it forces your wrist into an awkward angle. That gel pad is handy because it gives your wrist a stable place to rest.
Sometimes it’s difficult to manage all of this, especially if you're stuck with limited office furniture like I am, but even making small adjustments can make a difference.

Thanks so much, 😘
😬So sorry I missed your message earlier.

I actually gave that wrist rest a shot, but since my job involves constant mouse work—lots of heavy graphic design stuff—I’m clicking and dragging things across the screen all day long. It just felt awkward. And honestly, looking back, those aches in my right hand might actually be coming from this...
It’s probably because I tend to hunch over whenever I'm deep in a project and completely lose track of my posture. 😠 My right shoulder always creeps forward, my legs end up in some weird position, and my back is a total mess...

I'm going to do a little digging online about this wrist issue (my doctor wasn't exactly an expert at giving it a specific medical name 🤣), just to see what I can find out.

And honestly, your best bet right now is just to stop overusing that hand and give the swelling enough time to actually go down.
To put it bluntly, what’s happening is that the connective tissue in your wrist starts to swell, which ends up putting pressure on your nerves. It usually kicks off with pain, but if you aren't careful, it can progress to numbness or even a loss of grip strength and muscle atrophy. This isn't something to brush off, especially since you spend your entire workday behind a computer; it's essentially your livelihood.
You really need to get into the habit of taking breaks and stretching while you work.
For some immediate relief, applying ice to the joint can help.

Here are a few resources that might be useful: