Resource guide
A Guide to Neutral Posture
Neutral posture is a balanced body position in which your joints are comfortably aligned and your body has appropriate support. At a desk, that means relaxed shoulders, a supported back and feet, and hands that stay roughly in line with your forearms. There is room for variation. You can sit upright or lean back slightly, and you should be able to change positions as you work.¹
The name also has a connection to the chair manufacturer. Neutral Posture describes the relaxed posture of astronauts floating in space as an inspiration for its seating. That is the company's design background; the guidance here focuses on sitting and working at a desk.⁵
What does neutral posture look like at a desk?
Start with your head generally in line with your torso and your shoulders relaxed. Keep your elbows near your sides, with your wrists roughly straight. Let the backrest support your back, whether you are sitting upright or leaning back slightly. Your feet should rest on the floor or a footrest.
Treat these as reference points.
CCOHS recommends multiple neutral positions and a workstation that lets you move between them. You do not need to hold one exact pose throughout the day.¹
Make room for movement
Build changes of position into your day. Shift how you sit, stand for a phone call when practical, or walk away from your desk between tasks. If you use a sit stand desk, alternate between sitting and standing instead of spending the whole day in either position.
When you change position, check your setup again. Your screen may need a small adjustment, particularly when moving from sitting to standing.⁴
How your chair and desk work together
1. Choose adjustments that fit you
A chair needs to suit your body, your work, and the space around it. Check the seat height range and seat depth first. You should be able to sit against the backrest with your thighs supported and space behind your knees. The backrest should provide support while leaving you room to move.²
Adjust the backrest so its lumbar support meets the curve of your lower back. Set the armrests so your shoulders remain relaxed, and check that they let you sit close enough to your desk. If raising the chair to reach the work surface leaves your feet off the floor, use a footrest.³
2. Check the surrounding setup
A chair needs to suit your body, your work, and the space around it. Check the seat height range and seat depth first. You should be able to sit against the backrest with your thighs supported and space behind your knees. The backrest should provide support while leaving you room to move.²
Adjust the backrest so its lumbar support meets the curve of your lower back. Set the armrests so your shoulders remain relaxed, and check that they let you sit close enough to your desk. If raising the chair to reach the work surface leaves your feet off the floor, use a footrest.³
A quick check at your desk
Take a moment to check your setup:
- My feet rest securely on the floor or a footrest.
- My seat supports my thighs without pressing behind my knees.
- My lower back has support from the backrest.
- I make time to change position and move during the day.
- My armrests let my shoulders relax and allow me to sit close to the desk.
- My keyboard, mouse, and screen are positioned for comfortable reach and viewing.
Checklist references: ² ³ ⁴
Choosing a chair that fits
When comparing chairs, look at the actual dimensions and adjustment ranges. An ergonomic label alone does not tell you whether a chair will suit your body or workstation.²
Our Chair Buying Guide walks you through what to consider as you narrow down your options.