Sitting at a desk can cause bad posture but that does not mean you have to live with bad posture. There are all kinds of reasons to have better posture from less aches and pains to better productivity to more self confidence.
The long and short of it, is that bad posture is bad for well being and physical health. Bad posture can cause chronic back pain, decreased energy and even impact your self perception and how other people perceive you. Good posture is when a person's body is aligned and the position of the body supports the natural curve of the spine. Good posture can be had by changing poor habits and making some adjustments to your work space.
Pull your shoulders back and keep your back against the chair
If you can't keep your back against the chair, place a cushion in between your lower back and the chair to support your lower back.
Keep feet flat on the ground
It's impossible to have good posture if your feet are not flat on the ground. When your feet are on the ground, it encourages a more natural posture.
Keep your computer monitor at eye level
Having your monitor at eye level prevents you from tilting your head for long periods of time which can lead to bad posture.
Pay attention to when you feel back pain
It's easier to fix back pain if you know what is causing it.
Stand up every half hour or every hour
The truth is that our bodies were not made for sitting for hours. Give your mind and tendons and muscles a break by moving around the room or going for a brisk walk.
Use a sit to stand desk
Alternate between working sitting down and working standing up with a sit to stand desk, to give your back a break.
Use a laptop stand
You should be looking across from your screen not looking down at it. A laptop stand can bring your screen to eye level preventing you from looking down continuously.
Purchase an external mouse and keyboard
Be sure to keep your arms close to your keyboard, your wrists straight, and your hands at the same level as your elbows.
Use ergonomic office chair
A good ergonomic office chair at the very least can support your lower back, and encourage you to keep your arms and knees bent at a straight angle.
Place items within arms reach
Put the items you use the most within arm's reach.
Bend your elbows
You arms should be bent at a 90 degree angle for optimum posture.
Bend your knees
Your feet should be flat on the floor and your knees bent at a 90 degree angle.
Use a posture app
There's an app for everything and some posture apps deliver reminders to keep your arms and feet at 90 degree angles, to keep your feet flat on the ground and remind you to stretch and get up and moving.
Sitting for any period of time can cause tension in your muscles. Stretching helps to relieve tension in your muscles including your back muscles.