Sitting Alignment

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Sitting with proper posture helps to decrease stress on your spine and joints. Avoiding excessive flexion, or bending, in your spine will reduce your risk of compression fractures.

Set up

Get into a comfortable sitting position with your knees and feet about hip width apart. You can use a mirror for visual feedback if you find it helpful.

You may find it easier to sit with good posture if you are seated on a firm surface, preferably with your hips and knees at about a 90-degree angle and your feet flat on the floor.


Imagine you have a string pulling you up from the top of your head, lengthening your spine. Gently squeeze your shoulder blades together, making sure you are not arching your low back excessively as you do. You want to keep a natural curve in your lower spine.


  • Avoid sitting on low surfaces and extremely soft surfaces, as these may cause you to flex your spine more, increasing your risk of compression fractures.
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