What is the Perfect Sitting Posture For ANY CHAIR or DESK

By Grant Frost · Physiotherapist • Last clinically reviewed: 19 February 2026

Your Wellness Nerd

We all understand the importance of good sitting posture. Yet how many of us actually take the time to try and optimise our sitting habits consistently throughout the day?

Based on what I find clinically, the quality of our spinal shapes - most commonly when sitting - has a strong link to a wide range of everyday musculoskeletal aches, pains, and injuries. The most common issues I see connected to poor sitting posture include:

So it goes without saying that we need to practice good sitting posture as much as possible if we want to allow our spine to function normally and decrease our chances of developing these issues.

But do you actually know how to sit correctly? It sounds simple. But where does your head need to be? What's best for your shoulders? What changes when your seat is too high? What if it angles backward? What if you're on a laptop versus a desktop? What if you're sitting up in bed at night? What if you play guitar or drive all day? What needs to change as your environment does?

Video: How to Find Your Perfect Sitting Posture

The answer to all those questions about different chairs, desks, and situations is actually insanely simple. Nothing about YOU should change. After all, it's the same body you use for every task. The key is understanding how to best position YOUR body first - before your butt even touches the seat. Once you have that, you have the basis for perfect sitting posture in any chair, at any desk, in any car, or in ANY situation.

The One Simple Principle

Here's the idea that changes everything: your body has an optimal stacked position - a way that your head, ribcage, and pelvis naturally align when they're not being forced into a shape by a chair or desk. This position is unique to you. And once you find it, you should aim to reproduce it anywhere.

The mistake most people make is letting the furniture dictate their posture. The chair is too low, so they round their back. The desk is too high, so they shrug their shoulders. The car seat angles backward, so they slump. But furniture is adjustable. Your skeleton deserves the best. The priority should always be finding your optimal spinal position first, then adjusting everything around you to support it.

How to Find Your Optimal Sitting Position

The video demonstrates this process in detail, but here's the essence:

1. Start standing - find a relaxed but tall stance, feet hip-width apart. Let your arms hang naturally. This is your neutral reference point.
2. Notice your head position - it should feel balanced over your ribcage, not poking forward or pulled back.
3. Feel your ribcage over your pelvis - not tilted excessively forward or back.
4. Now sit down - without changing this relative alignment. This is the key. The chair should accommodate you, not the other way around.

When you first try this, you may realise that your chair, desk, or screen position doesn't actually allow you to maintain this posture. That's useful information. It tells you exactly what needs to change in your environment.

Moulding Your Environment to Suit You

Once you know your optimal position, the next step is to adjust your environment to support it:

• Chair height - should allow your feet to rest flat with hips at or slightly above knee level. If not, adjust or add a footrest.
• Seat pan angle - if your chair tips you backward, you'll need to engage more core to stay upright. A neutral or slightly forward-tilted seat often works better.
• Desk height - your forearms should rest comfortably with shoulders relaxed, elbows around 90 degrees. This may mean raising or lowering your chair, or adjusting your desk.
• Screen height - the top third of your screen should be at or near eye level, so your head can remain balanced rather than looking down or up.
• Laptops - these are challenging because the screen and keyboard are attached. A separate keyboard and raising the laptop to eye level can help.
• Cars, beds, and other situations - the same principle applies. Find your stacked position first, then use cushions, supports, or adjustments to maintain it.

This approach works whether you're at a desk, in a car, playing guitar, or sitting up in bed. Your body doesn't change - your environment must.

Related: The Best Anti-Sitting Exercise - The Couch Stretch - a powerful mobility drill to counter the effects of prolonged sitting.

Struggling With Posture-Related Pain?

If you're experiencing headaches, neck pain, back pain, or any of the issues mentioned above, a broader approach may help. Learn more about our physiotherapy services in Port Macquarie.

Want personalised guidance?

If you'd like help finding your optimal posture and setting up your environment to support it, you can book with Grant either in Port Macquarie or via an online telehealth consultation.

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