How high should your knees be when sitting?

Knee Height: The Unsung Hero of Desk Posture

We often hear about maintaining a straight back and supporting our lumbar region for proper desk posture. But what about our knees? Surprisingly, knee height plays a crucial role in overall alignment and long-term comfort while sitting. The key lies in achieving a neutral posture where your knees are roughly level with your hips.

Think of your body as a chain reaction. When one link is out of place, the others are affected. If your knees are too high, it tilts your pelvis backward, flattening your lower back and potentially straining your spine. Conversely, if your knees are too low, your pelvis tips forward, increasing the curve in your lower back and putting undue pressure on your discs.

The ideal scenario is a 90-degree angle at both your hips and knees. This neutral alignment distributes your weight evenly, minimizes stress on your back muscles, and promotes healthy circulation in your legs. Maintaining this posture can significantly reduce fatigue and discomfort, especially during prolonged periods of sitting.

So how do you achieve this optimal knee height? The answer lies in choosing the right chair. Look for adjustable chairs that allow you to customize the seat height. Once seated, your feet should rest flat on the floor, with your knees bent at a comfortable 90-degree angle and aligned horizontally with your hips. If your feet don’t reach the floor, a footrest can help maintain the correct posture.

Avoid chairs that force your knees into an unnatural position. Chairs that are too high will elevate your knees above your hips, while chairs that are too low will cause your knees to be significantly lower. Investing in an ergonomic chair that allows for proper knee and hip alignment is a crucial step in promoting long-term back health and overall well-being while working at your desk. Don’t overlook this often-forgotten element of good posture – your knees will thank you for it.