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How To Sit In A Kneeling Chair?: An Easy And Simple Guide [2023]

how to sit in a kneeling chair

The kneeling chair is a fantastic ergonomic solution, designed to improve posture and mitigate the health risks associated with prolonged sitting. Using it correctly, however, can be somewhat challenging if you’re new to it. Here is a step-by-step guide on how to sit in a kneeling chair to reap its full benefits.

Understanding The Kneeling Chair

The kneeling chair’s structure varies significantly from the traditional chair. The primary purpose of a kneeling chair is to encourage better posture by distributing your weight between your buttocks and shins, thereby reducing strain on your lower back and promoting spinal alignment. The unique design also keeps your hips at an open angle, aiding in better circulation and breathing.

Setting Up The Kneeling Chair

Before you can comfortably sit in a kneeling chair, it’s vital to adjust it to fit your body correctly. The height of the chair should align with your desk, allowing your arms to rest comfortably on the desk surface at a 90-degree angle. The kneepads should also be adjusted so that they comfortably accommodate your shins without putting too much pressure on your knees.

How To Sit In A Kneeling Chair? [Step-By-Step]

Sitting in a kneeling chair might feel different initially because it involves a distinct posture compared to conventional chairs. But with time and practice, you’ll find it quite natural and comfortable. Below are more detailed steps on how to sit correctly in a kneeling chair:

Step 1: Approach The Chair From The Front

The design of the kneeling chair makes it easier to approach from the front. Standing in front of the chair, you’ll see two distinct parts: the seat pad for sitting and the kneepads for supporting your shins.

Step 2: Sit Down On The Seat Pad

Slowly sit down on the seat pad as you would in a traditional chair. Ensure your bottom is positioned towards the back of the seat. This is to make sure that your body weight is correctly distributed between the seat pad and the kneepads.

Step 3: Place Your Shins On The Kneepads

After sitting, gently bring your knees down to the kneepads, allowing your shins to rest comfortably. Your weight should now be distributed evenly between your buttocks and shins.

Avoid putting too much pressure on your knees – remember, the shin support is not for kneeling but for support.

Step 4: Ensure Your Back is Straight

One of the primary benefits of the kneeling chair is its ability to promote better posture. Achieve this by ensuring your back is straight, maintaining the natural curve of your spine.

Unlike traditional chairs, there’s typically no backrest in a kneeling chair. You’ll need to engage your core muscles slightly to maintain this posture.

Step 5: Rest Your Feet Flat On The Floor Behind You

Finally, your feet should rest flat on the floor behind you. This positioning helps in maintaining balance and stability.

Remember, the kneeling chair is designed for active sitting. Your body might need some time to adapt to this new sitting style. It’s normal to feel a bit uncomfortable initially. With regular use, your muscles will strengthen, and the posture will become more comfortable.

Tips For Using A Kneeling Chair

  • Start by using the kneeling chair for short periods, gradually increasing over time. It might take a while for your body to get used to the new sitting position.
  • Stand up, stretch, and move around at regular intervals. Even with an ergonomic chair, it’s important to take regular breaks from sitting.
  • Pay attention to any discomfort. If you experience knee pain or other discomforts, it might mean that your kneeling chair is not adjusted properly, or this type of chair might not be the best fit for you.

Common Misconceptions About Kneeling Chairs

Many people believe that a kneeling chair might put undue stress on their knees. However, a properly adjusted kneeling chair actually distributes the majority of your weight to your buttocks and shins, relieving pressure from your knees.

Also, kneeling chairs are not meant to replace traditional chairs entirely. They are meant to offer a different way of sitting and are often used in rotation with regular chairs or standing desks.


Kneeling chairs can be an excellent alternative to traditional seating, especially for those suffering from back pain. Remember, the key to using a kneeling chair effectively is ensuring it is correctly adjusted for your body and using it in moderation alongside other healthy habits, like standing and moving regularly.

Also, sitting on kneeling chairs is very beneficial for people suffering from sciatica. It relieves them from the pain of sciatic nerve. These are highly recommended for sciatica patients.

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