Visual posture guide
Sitting Posture Check: Photo and Alignment Guide
Sitting posture is not one perfect pose. A useful review looks at whether the chair supports you, whether equipment can be reached comfortably, and whether you can vary your position during the day.
Try the free posture scan →What to notice
These are visual observations, not diagnostic criteria.
- Torso leans or collapses forward
- Head is not aligned with the torso
- Shoulders remain raised
- Feet lack stable support
How to take a useful photo
- 1Include the chair and the floor
- 2Sit as you normally work
- 3Keep the camera perpendicular to your side
- 4Capture the screen if workstation setup is the concern
How to use the result
- Adjust chair height so feet are supported
- Use the backrest rather than hovering forward
- Bring input devices closer when you reach
- Alternate sitting with movement when possible
Reference: Mayo Clinic office ergonomics guide
Frequently asked questions
Should I sit perfectly upright all day?
No. A supported neutral posture can be comfortable, but remaining still for long periods is not ideal. Regular position changes are important.
Why include my feet in the photo?
Foot support affects the position of the legs, pelvis, and torso, so a cropped upper-body image misses useful context.