“Correct” sitting position at a desk: The Truth About Seated Posture
Let’s talk about the chair you’ve been parked in for hours and “correct” sitting position at a desk.
Whether you’re working from a café in Flatiron, posted up at your standing desk (but somehow still sitting??), or cozied into the couch with your laptop—chances are your posture could use a little love.
Here’s the thing: “perfect posture” isn’t a thing. Say it again for the people in the back. The goal isn’t to freeze yourself in a military-stiff, upright position all day—it’s about dynamic posture. AKA, learning how to support your body while also keeping it moving.
First: What Does Better Sitting Posture Look Like?
🪑 Feet flat, knees slightly below hips
Keep those heels on the ground like you mean it. Your knees shouldn’t be higher than your hips (if they are, grab a seat cushion or raise your chair).
💪🏽 Neutral spine (but not stiff!)
Your low back should curve naturally—not slouched like a shrimp, not arched like you’re prepping for an Instagram booty shot. A lumbar pillow or small rolled towel can help keep your spine supported without forcing a rigid pose.
🎯 Shoulders over hips, not overworked
Your shoulders aren’t earrings. Keep them relaxed, gently stacked over your hips. No need to pinch them back like you're auditioning for ballet class.
🧠 Head in line with your spine
If your head is drifting forward like you’re trying to kiss your screen, bring your monitor to eye level and check your chin—slightly tucked is the move.
🌀 Change it up every 30–45 minutes
Good posture is postures, plural. The real flex? Being able to move between positions often and comfortably. Get up. Stretch. Breathe. Reset.
The Problem Isn’t Sitting. It’s Staying Still.
Our bodies were built to move. The tight hips, cranky necks, and tension headaches that walk into my office daily? Most of them are less about “bad posture” and more about being stuck in one shape for too long.
That’s why at Cruz Chiropractic Wellness, we don’t just adjust your spine and send you on your way. We teach you how to support your posture through movement. Think: mobility work, soft tissue therapy, nervous system resets, and functional strength training—all tailored to your desk-bound reality.
Try This Right Now ⬇️
Sit tall and take a deep breath.
Roll your shoulders up, back, and down.
Tuck your chin slightly and imagine lengthening through the crown of your head.
Plant your feet and feel your sit bones underneath you.
Now move. Stand. Stretch. Walk around your space like you own it.
Better posture starts with awareness—and that’s free.
Want help breaking out of the desk slump?
We’ve got you covered. Whether it’s in-person care in our Flatiron studio, a virtual mobility reset you can do between meetings, or full rehab support with our CCW Signature Hybrid Programs, we’ll help you sit smarter and move better—for good.
📍 Book your posture-focused consult today at cruzchirowellness.com
📲 Follow along on Instagram@thecurlychiro for daily movement tips and no-fluff posture truths
Book your session with Dr. Ashley Cruz today.
Longer appointments. Real answers. Better outcomes. Let’s get you back to moving the way you’re meant to.
Looking for concierge or home visit options in Brooklyn or Downtown Manhattan? Ask about our in-home packages—convenient care delivered right to your door.
