POSTURE · PLAIN ANSWERS
What is the 90-90-90 sitting rule?
The 90-90-90 sitting rule is a rule of thumb for a seated starting position: hips, knees and ankles each bent at roughly ninety degrees, with feet flat on the floor and thighs level. It is a useful reference for setting up a chair, not a position to hold rigidly, because staying still in any posture for long periods is what most ergonomics guidance now warns against.
By Pause · KCO Partners LLC · Published September 16, 2026
Part of Workplace stretching, the Pause workplace stretching series.
Where the rule helps
The angles give you a quick check when adjusting a chair: seat height so the feet rest flat, seat depth so the knees are level with the hips, and a desk height that lets the forearms rest level. If a chair cannot get you close, a footrest often closes the gap.
Where the rule stops
Ergonomics guidance from bodies such as CCOHS emphasises changing position often and taking regular breaks from sitting, rather than holding one “correct” posture. A well set-up chair is the beginning; movement through the day is the rest.
What to do with the other 59 minutes
Use the rule to set the chair once, then let movement do the work: stand for a call, walk to the kettle, or take a short guided stretch break each hour. Pause exists for that last part.
Common questions
Is the 90-90-90 rule wrong?
It is a reasonable starting position that has been over-sold as a fixed posture. Modern guidance treats it as a reference point and prioritises regular movement.
Does Pause correct my posture?
No. Pause does not measure or correct posture, and makes no posture claims. It guides short movement breaks.
Background: CCOHS working in a sitting position. These organisations do not endorse Pause. Product details describe Pause’s current iPhone build. These pages are general wellness information, not medical advice, and Pause’s routines have not been clinically validated.