4 Easy Ways to Remember To Sit Up Straight

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Working the nine to five, many of us spend the majority of the day trapped behind a desk and staring at a computer. That’s about forty hours a week sitting, and without the proper posture, it can cause major back pain. Problem is, between meetings, deadlines, and endless emails, sitting up straight isn’t the first thing on many of our minds during the workday. These four tips will help you remember to readjust and realign your spine, so when it’s finally time to go home your back and neck won’t be aching.

Set a timer

Without mom giving us reminders, a lot of us have trouble remembering to sit up straight. A simple solution is setting a timer. This could be done on your phone, a browser based timer, or even the scheduler on your computer. Set reminders, maybe starting at every twenty minutes, with a phrase such as “sit up.” Each time the alarm goes off you will be reminded to check your posture and adjust. As this becomes more of a habit, you can change the timer for longer periods of time. 

Set a Timer to Remind you to Sit Up Straight for Good Posture and Reduced Back Pain

Set a Timer to Remind you to Sit Up Straight

Visual reminders

Using a visual to remind you to sit up straight can be as easy as sticking a post-it note with “posture” on your workspace. Just stick it somewhere you know you will frequently see it, say your computer monitor, and every time your eye is drawn to it, you will know to straighten up.

Another visual technique is picking an object already in your space, like a stapler or a picture frame you have on your desk, and connecting that in your mind with the idea of sitting up straight. Every time you look at it is the sign to readjust.

Visual Reminders Set a Timer to Remind you to Sit Up Straight for Good Posture and Reduced Back Pain

Visual Reminders Set a Timer to Remind you to Have Good Posture


Adjust your work space

At some point, we all have been guilty of hunching over our desk to better see our monitor or looking down at our smartphone, this leads to forward head posture: a condition where the cervical spine adopts a forward-leaning misalignment and can cause mild to severe neck and upper back pain. It can also lead to upper crossed syndrome and lower back pain.

To prevent leaning forward at your workstation, make adjustments to your screens and chair. You want your screen, whether it be a desktop, laptop, or tablet, to be eye level. This could be as simple as adjusting the tilt or stacking books underneath to add some height. For laptops and tablets, you might want to invest in stands.

Additionally, adjust the height of your chair. Keep your back flush with the back of the chair, and your stomach close to the edge of the desk. Your hips should be higher than your knees, and the armrests should be able to slide right under the desk while your forearms rest comfortably on top.

Ergonomic Work Station for Improved Posture and Decreased Back Pain

Ergonomic Work Station for Improved Posture and Decreased Back Pain

Move around

Make sure to get up and stretch or move around. Sitting in the same position for a prolonged time weighs on the body and causes stiff, tired muscles and an aching back and neck. Basic stretches and moving around, such as taking a walk to the water cooler, are easy ways to readjust and give your back some much-needed relief. For example, raising each knee to your chest for thirty seconds relieve lower back pain. Experts suggest taking this type of break every twenty to thirty minutes.

Being Active can Help Improve Posture and Decrease Back Pain

Being Active can Help Improve Posture and Decrease Back Pain

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.



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About Melissa

Melissa is the Community and Content Marketing Manager at Lumo Bodytech. She spends her free time reading, doing karaoke, and training for her next triathlon.


  • Sylvia Allred
    Sylvia Allred

    I put my lumo lift in the washing machine and it doesn’t work anymore. Can you sell me a refurbished one again.

    • Melissa Wilder
      Melissa Wilder

      Hi Sylvia, please reach out to our support team at support@lumobodytech.com. They will be able to assist you further. Cheers, Melissa

  • Steve Mallory
    Steve Mallory

    Great Tips Melissa!! Thanks!

  • Lucille Gedeon
    Lucille Gedeon

    Thank you so much for your advice on correct posture. I have been struggling with poor posture since I can remember. And not device I have tried seems to work for me. My poor posture comes from low self-esteem. I am aware at time and try to correct my posture in public.

    • larry graham
      larry graham

      Suggest that you don’t think about the cause or blaming. There are exercises that you will find to put you on the healing track, Slowly others will recognize your change in posture and you will feel the change. Please focus on the what can consistently do to help yourself and let go of yesterdays cause. Remember, poor posture did’t happen over night, so expect that your persistent effort will take time time to correct. your effort will make it all with while.

  • ztom00008

    Thanks for sharing! It’s awesome you mentioned about using visual reminders to sit up straight. My sister has problems with the posture, so I’ll definitely share with her this useful information. http://rolfingnyc.com/

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