You might have your desk set up well, then spend an hour on the sofa or in the car slumped right down. These are some of the hardest places to sit tall, because the seats are soft or tilted back. A few simple changes can make them more comfortable.

On the sofa

Sofas are designed for sinking into, which is lovely for relaxing but makes sitting tall hard. You could try:

• Sitting all the way back, with a cushion behind your lower back.
• Keeping both feet on the floor, or resting them on a footstool.
• Using a cushion on your lap to raise a laptop or book, so you’re not looking down so far.
• Changing position often, from sitting to lying to standing.

In the car

In the car, you could try:

• Sitting all the way back in the seat, so your back touches the backrest.
• Using lumbar support if your car has it, or a small cushion if it doesn’t.
• Bringing the seat close enough that you can reach the pedals without stretching.
• Adjusting your mirrors when you’re sitting tall. If you start to slouch, you’ll notice the view changes, which acts as a reminder.

On longer journeys

On long drives, planned stops to get out, walk around and stretch help break up the sitting. On trains or planes, the seated moves from your VIDA videos work well.

Relaxing is fine too

Sitting tall doesn’t mean you can never slump on the sofa. Relaxing is part of life. The aim is simply to have options, so you’re comfortable when you’re there for a long time.

Something to try this week

Next time you drive, set your mirrors while you’re sitting tall. Notice how often they remind you to sit back up.

What to take away

• Sofas and car seats make sitting tall harder.
• A cushion behind your lower back helps in both.
• In the car, set your mirrors while sitting tall as a built-in reminder.
• Break up long journeys and sofa time with movement.

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