How to Perfect Your Posture on a Kneeling Chair

Posture is the position of your body when you sit or stand. Maintaining good posture is essential as it can help you avoid pain and discomfort while working or studying. However, choosing a chair that can help you maintain a good posture can be challenging. This is where kneeling chairs come in.

Kneeling chairs are designed to help individuals improve their spine alignment, reduce lower back pain, and improve blood circulation. Though kneeling chairs can help you maintain good posture, it is essential to learn how to sit correctly on a kneeling chair. In this article, we will discuss how to perfect your posture on a kneeling chair.

What is a Kneeling Chair?

A kneeling chair is a type of desk chair that requires the user to kneel on a seat pad that slopes forward. The chair design helps to keep the back in a naturally forward-leaning position. Kneeling chairs promote good posture by aligning the hips, reducing lower back pain and neck strain.

Why is it Important to Have Good Posture?

Good posture has numerous benefits, including:

  • Reducing the risk of back and neck pain
  • Improving lung capacity and breathing
  • Enhancing digestion and metabolism
  • Improving the appearance of a person
  • Reducing the risk of cardiovascular diseases
  • Enhancing physical and emotional wellbeing

How to Sit on a Kneeling Chair?

Adjust the Chair Height

Before you sit on the chair, adjust it to the right height. Ensure that both your feet are flat on the floor, and your hip is aligned with the seat. If possible, try to maintain a 90-degree angle with your knee and hip.

Place Your Knees on the Pad

Once you have adjusted your chair, place your knees on the pad. The pad should be slightly angled to encourage natural spine alignment. Ensure that the angle is neither too steep nor too shallow. It should be comfortable for you to keep it for an extended period.

Divide Your Body Weight Evenly

As you sit down, divide your body weight evenly between your shins and buttocks. Placing too much weight on your shins can cause discomfort, and placing too much on your buttocks can reduce the posture’s effectiveness.

Align Your Hips

Ensure that your hips are lined up over your knees. This promotes a good posture by aligning your pelvis and spine. You can use a small cushion between your buttocks and heels if you find it challenging to align your hips correctly.

Relax Your Shoulders

When using a kneeling chair, it is essential to relax your shoulders. To do so, begin by bringing your shoulders up to your ears and then relax them down. Ensure that your shoulders are relaxed and not tensed – this can reduce discomfort and improve breathing and blood flow.

Engage Your Core

Engaging your core helps to maintain good posture by supporting your pelvic and spinal alignment. Ensure that your core muscles are activated, and your back is straight when sitting. You may consider doing some hip flexor stretches to ensure they’re not tense.

Take Frequent Breaks

Regardless of how comfortable your kneeling chair may be, it is vital that you take frequent breaks to stand up and stretch. This will help to improve circulation, reduce eye strain, and prevent fatigue.

How to Improve Your Posture on a Kneeling Chair?

To improve your posture on a kneeling chair, consider the following tips:

Use a Footrest

Using a footrest can help to support your feet and lower legs, thus promoting good posture. Ensure that the footrest is adjustable to the right height and that your feet are neither dangling nor straining on the floor.

Strengthen Your Core

Regular exercise can help to strengthen your core and improve your posture. Pilates, yoga and strength-training are great techniques to improve your core strength. Practising these techniques can also help increase flexibility, reduce stiffness and relieve pain.

Stretch Frequently

Stretching frequently can help to relieve tension and soreness in your muscles. This results in better posture, reduced aches and pains and improved overall wellbeing. Incorporating some stretches into your daily routine can significantly improve your posture.

Develop Mindfulness

Mindfulness can help you be more aware of your body posture and movements. Regular mindfulness practice can help you identify when you’re slouching or sitting in awkward positions, improving your posture over time.


Using a kneeling chair can be an excellent way to promote good posture and reduce back pain. However, it is essential to learn how to use it correctly. By following these guidelines, you can improve your posture and overall wellbeing.

Frequently Asked Questions

  • What is a kneeling chair?
  • A kneeling chair is a type of desk chair that requires the user to kneel on a seat pad that slopes forward.

  • How can a kneeling chair help my posture?
  • Kneeling chairs promote good posture by aligning the hips, reducing lower back pain and neck strain.

  • How do I sit correctly on a kneeling chair?
  • To sit correctly on a kneeling chair, adjust the chair height, place your knees on the pad, divide your body weight evenly, align your hips, relax your shoulders, engage your core and take frequent breaks.

  • How can I improve my posture on a kneeling chair?
  • To improve your posture on a kneeling chair, use a footrest, strengthen your core, stretch frequently and develop mindfulness.


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  2. Reeves, N.P., Cholewicki, J. & Silfies, S.P. (2006). Muscle activation patterns in the lumbar spine and buttock muscles during the performance of an isometric knee extension. Journal of Orthopaedic and Sports Physical Therapy, 36(3), 101-107.
  3. Hume, P., Wilson, B.& Hayman, M. (2006). Comparative analyses of the kinematics and kinetics of the squat versus the 45-degree leg press. Journal of Strength and Conditioning Research, 20(4), 948-957.

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