Prolonged sitting can significantly contribute to back pain, increase stress on the back, neck, arms, and legs, and put excessive pressure on back muscles and spinal discs. Furthermore, sitting in a slouched position can overstretch spinal ligaments and strain the spinal discs.

Here are a few simple guidelines as extra precautions to maintain a healthy posture and back.

1. Position your feet flat on the floor or supported by a footrest

2. Refrain from crossing your legs, knees, or ankles

3. Leave a small gap between your knees and the edge of the chair

4. Keep your knees at the same level as or slightly below your hips

5. Put your ankles in front of your knees

6. Relax your shoulders

7. Do not slump or prop your elbows on the desk

8. Make sure your knees and forearms are parallel to the floor

9. Hold your elbows near your sides

10. Sit upright and avoid leaning to either side

11. Look straight ahead to avoid straining your neck