Foundation

Change sitting position after each file

Whenyou close a finished file

Choose a different comfortable seated position: sit back into the support or change your leg position. Let yourself move again when you want to.

Why it works

Research has not identified one universally correct pain-free posture. This cue offers variety without posture policing.

Start tiny

Shift to another comfortable position once.

What you’ll notice

You stop treating the first position as a rule.

When it slips

You turn the new pose into another rigid rule; allow small changes while working.

SafetyStop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury.

Evidence grade AMeta-analysis, evidence-based guideline, or repeated findings

Swain CTV, Pan F, Owen PJ, Schmidt H, Belavy DL. No consensus on causality of spine postures or physical exposure and low back pain: A systematic review of systematic reviews. Journal of Biomechanics 102:109312, 2020. Read the source ↗ OSHA. Computer Workstations: Evaluation Checklist. eTools, undated, accessed 2026-09-29. Read the source ↗

Foundation: Small recurring actions with little setup. Choose anchors that fit your day.

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What can I try when my lower back feels stiff after sitting? →Do I have to stand all day instead of sitting? →What can I do when my hips feel stiff after sitting? →