The topic of "correct sitting" is a central component of ergonomics in the workplace. This is especially true for office environments, where many people spend the majority of their day sitting down.

Correct sitting posture can help to minimize typical complaints such as back and neck pain, which often result from long working hours at a desk. The aim is to promote health, maintain performance and increase well-being through correct and varied sitting.

We have explained how to set up your workplace ergonomically and for optimal sitting in this article from us put together for you.

Here you can now find out which rules and exercises you can use to sit correctly, with variety, comfortably and, above all, healthily.

1. sit at your desk in the correct starting position

Say goodbye to slouching and slouching: try to adopt a healthy, upright sitting posture in your everyday office life. Make sure your feet are flat on the floor, your knees are at a right angle and your backrest supports your back well. Adjust your chair so that your thighs are parallel to the floor and your arms can rest comfortably on the desk surface. In combination with a height-adjustable desk, you will find the best sitting position for you.

Tip: An ergonomic office chair should be adjusted so that the lower backrest supports the natural curve of your lumbar spine. This can prevent back pain and help you to sit comfortably for longer. Regularly check that your posture is correct to avoid bad habits. If you find it difficult to check yourself, you can also ask colleagues to point this out to you if you find yourself slouching in your office chair!

2. make sure you move and change position regularly

Don't sit in the same position for too long. To do this, change from your initial leaning position to an upright sitting position:

- Sit at the very edge of the chair with an upright back, without leaning.

- Keep your head up and your shoulders back without tensing them.

- This position can help to strengthen the core muscles, but should not be held for long periods of time to avoid overexertion.

Get up and walk around several times a day to get enough exercise. Getting up and moving around not only promotes blood circulation, but can also increase your concentration and productivity. A short break can also refresh you mentally and help you to look at problems from new perspectives.

Example: After 30 to 60 minutes of sitting, get up and take a few steps or stretch before sitting down again. Use apps or reminder functions on your computer or smartphone to remind you to get up regularly. Alternatively, you can trick yourself into getting up by keeping just a small glass of water at your desk instead of a whole bottle. This way, your thirst will remind you to go to the water dispenser or the kitchen.

Are you looking for a professional working environment where you enjoy getting up from your desk? Then our flexible workstations might be just the thing for you - including free water and fruit, with a hot drinks flat rate on request.Find out all about our various coworking solutionshere.

3. do back exercises at your desk

Integrate simple stretching exercises into your office routine that you can do directly at your desk.

- Neck stretch: Perform a simple neck stretch by gently tilting your head from side to side to relax the neck muscles.

- Shoulder circles: Try incorporating shoulder circles or stretching your arms regularly to improve circulation and relieve tension.

- Back stretch: Sit up straight and make sure your back is well supported. Place your hands on the back of your head while keeping your elbows pointing outwards. Slowly bend backwards over the back of the chair, stretching your chest muscles and opening your shoulders. Hold this position for a few seconds and then slowly return to the starting position. Repeat this stretch a few times to improve the flexibility of your upper back and release tension.

These small exercises can have a big impact on your wellbeing and are easy to do at your desk.

4. break up your sitting periods with short walks

Expand your range of movement by not just commuting between your desk, kitchen and bathroom facilities. To promote blood circulation and loosen up your muscles, also plan short walks during your breaks.

Tip: Use your lunch break for a 10-minute walk outside to give your body a real break from sitting. Walking in the fresh air is also a great opportunity to get some sunlight, which is especially important for maintaining your vitamin D levels and improving your mood. Daylight can also help regulate your natural sleep-wake cycle.

Bonus tip: Hold short stand-up meetings. Stand-up meetings are usually shorter and more focused than traditional meetings. Because participants are standing, they tend to get to the point and digress less. This is not only good for your musculoskeletal system, but also increases efficiency.

5. perform leg and foot exercises

Regularly perform simple exercises for your legs and feet to promote blood circulation in the lower extremities. Such exercises can not only improve circulation but also reduce swelling that can result from prolonged sitting. They also help to reduce the risk of varicose veins and increase your overall flexibility.

For example, foot rocking: Sit upright on your chair. Lift your heels off the floor so that only your toes touch the floor. Hold this position briefly. Then lower your heels again and raise your toes at the same time so that you move the soles of your feet forwards and backwards like a seesaw. Do this rocking motion continuously for 30 to 60 seconds.

Bonus tip: use ergonomic equipment

Use ergonomic aids such as a wrist rest, a document holder or an ergonomic chair. For example, take advantage of a soft wrist rest that supports your forearm while you type or use the mouse. Such equipment can not only improve comfort, but also prevent long-term health problems such as carpal tunnel syndrome or tendonitis.

Conclusion: Sitting correctly at work is the basis for avoiding long-term physical complaints and increasing your productivity at work. Simple but effective measures such as regular changes of position, targeted stretching exercises, short walks and exercises for your legs and feet can actively and effectively contribute to improving your well-being.

Sitting properly is not enough for you? Then let ourarticle 12 sports exercises for the office to inspire you to move more at work.