90 degree sitting position: A correct posture guide

Have you been feeling acute pain in your upper and lower back, as well as in your pelvic region, when you sit or stand up from your workstation?

This could indicate that you should reconsider how you sit in your office chair, your work desk setup, and the ergonomics of your chair to avoid serious health complications. 

From managing our everyday tasks at school or office desks to watching movies in our leisure, we carry the sitting position. But what if you have been maintaining a wrong sitting posture for all those years and now facing its consequences? 

From a kid to an adult, our elders have always advised us to maintain a proper sitting posture and avoid slouching on our work desks. 

To combat the slouched posture, a 90-90 position is the best way to prevent the negative effects of long sitting hours. I have created a detailed guide on 90 degree sitting position to assist you in avoiding future work desk injuries.

The 90 degree sitting position – Perfect posture for long hours sitters

The 90 degree sitting position is said to be the perfect posture for office persons in order to avoid building very tight and weak stabilizing muscles in the chair. It offers instant positive results to people, carrying a wrong posture for years. 

The correct 90 degree sitting position

While sitting at a desk, the 90-90 position is easy to achieve by using a 90 degree angle chair and correctly adjusting the angle of the hips, knees, elbow, and foot. 

Using a 90 degree angle chair in the office will assist you in promoting the right posture by:  

  1. Keeping your lower back supported by an ergonomic office chair.
  2. Maintains thigh support while keeping the hips, knees, and ankle at a 90°  stance. 

Note: It is recommended to take short breaks to avoid sitting for long periods of time in a 90-angled position, as this can put undue strain on your lower back and worsen the condition. 

Remember! The 90 90 posture is not an absolute rule for keeping your knees straight.

The 90 degree sitting position at your table indicates that your hip joint is at its most comfortable, with your foot firmly planted on the floor. This posture improves pelvic stability by allowing the backrest to support most of the body weight.

Is sitting 90-degree good?

Many office workers are concerned about sitting at the 90-angle and wonder if it is healthy.

Yes it is.

Sitting at a 90 angle at the workstation has a number of advantages, including maximum pelvic stability.

In addition to the benefits, doctors do not recommend holding this posture for long periods of time to avoid strain on the spinal discs and pain in the neck and shoulders. 

How to sit perfectly to avoid consequences

Neck, shoulder, and lower back pain are among the common health issues office workers face due to sitting in the wrong posture, poor ergonomics, and lack of proper muscle exercise in the daily routine. 

Here are some tips to fix your posture while sitting at a desk to avoid any possible sitting injuries. 

Sit in a 90 90 position

The best way to improve your posture is to sit in a 90-90 posture. An ergonomic office chair with a 90-angled back is ideal for this.

This posture will make you sit with your elbow, hips, knees, and foot at around a 90° angle to help you prevent neck, shoulder, and lower back pain

Sit back in the chair 

In order to achieve a correct sitting posture, consider sitting on a chair provided with a backrest. Always sit back on the chair to avoid slouching posture, which compresses the neck muscles and stresses the lower back. 

shoulder pain

Sitting back on an ergonomic office chair will assist you in supporting some of your body weight with the backrest. 

Reconsider work desk setup 

It’s time to reconsider your work desk sitting to enjoy a good sitting posture.

Choose an ergonomic office chair that allows you to customize the height according to your need so that you can easily make it to your work table without slouching and your screen remains at eye level.

Do not sit with crossed legs

Sitting with crossed legs on an office chair may sound bossy, but it has a detrimental effect on the worker’s health causing feet swelling (edema) by putting pressure on your legs.

Take short breaks

Moving is living!

Staying chained to your work desk for extended hours has detrimental effects on the spinal disc and the lower body. 

If you are enthusiastic about promoting a correct posture, leave your work table after every 15 to 20 minutes to stretch your body or go to the terrace to let some fresh air in. 

Consider switching to a standing desk

Standing office desk

Switching between the 90 degree angled chair and the standing desk is one of the best methods to improve your posture and encourage a healthy lifestyle.

Unlike the chair, the standing desk will help you burn calories aside, promoting a good posture and work productivity. 

If you want to know more about what a standing desk has to offer, I have a separate guide comparing kneeling chair vs standing desks benefits, which I’m sure you can relate to your condition better.

Exercise to stay active

Following a sedentary lifestyle discourages sitting in a good posture. Try using a treadmill desk or a mini exercise bike to keep your muscles active, assisting you in maintaining good health.

Try doing some workouts recommended in this short video, I hope it’ll gonna help.

When sitting 90 degree angle isn’t good?

If you are a patient with spinal pain history, the 90 angle is not for you!

Following the 90° sitting position with the spinal history can worsen a patient’s condition by pushing the pelvis backward against the spine. 

Well, no worries! Such people can consider using a Kneeling desk on a doctor’s recommendation.  


Amid the hectic office routine, looking after your sitting posture is important to stay active and healthy. It is essential to keep your muscles and bones healthy, which can be achieved by promoting a good sitting posture at the work table. 

Consider implementing the tips mentioned above in your daily office routine to combat the health impacts of your long work hours.

Recommended Read: Reclining chair benefits you might consider