Setup gave you the reset. The next step is having a few comfortable positions to move between, so changing position becomes easy and natural. Rather than aiming for one perfect way to sit, you can rotate through several.

Why variety helps

Your body is happiest when it moves. Research in office workers found that alternating between sitting and standing every 30 minutes was linked with less tiredness and less lower back discomfort than sitting all day. Changing position, whatever the positions are, seems to matter more than holding any single “correct” one.

Your position menu

You could try moving between:

• Sitting back. All the way back in your chair, with the backrest taking your weight.
• Sitting tall. Upright and soft, with both feet flat on the floor.
• Perching. On the front of your seat for short tasks, feet planted, back long.
• Standing. For calls, reading or anything that doesn’t need deep focus.
• Moving. A short walk or a 30-second VIDA video.

How often to change

There’s no exact rule. Many people find changing position every 20 to 30 minutes feels comfortable. Linking changes to natural breaks, like finishing a task or starting a call, makes it easier.

At home and in the office

At home, you may have more options, like a different chair, the kitchen counter for standing, or the sofa for reading with a cushion behind you. In the office, the seated options in your VIDA videos and standing for calls can do the same job.

Something to try this week

Choose three positions from the menu and rotate between them through your working day.

What to take away

• Changing position matters more than finding one perfect posture.
• Alternating sitting and standing is linked with less tiredness and back discomfort.
• Rotate between sitting back, sitting tall, perching, standing and moving.
• Link position changes to natural breaks in your day.