{"id":30523,"date":"2026-04-21T20:17:49","date_gmt":"2026-04-21T17:17:49","guid":{"rendered":"https:\/\/awlait.com\/?p=30523"},"modified":"2026-06-15T20:04:21","modified_gmt":"2026-06-15T17:04:21","slug":"proper-sitting-posture","status":"publish","type":"post","link":"https:\/\/awlait.com\/en\/proper-sitting-posture\/","title":{"rendered":"Proper Sitting Posture: How to Sit Correctly for Better Back Health"},"content":{"rendered":"<p dir=\"ltr\"><span style=\"font-weight: 400;\">Proper sitting posture is the simplest way to reduce strain when you work, study, or relax for long hours. It means aligning your feet, hips, shoulders, and neck so the body stays supported without tension. In this guide, you will learn what proper sitting posture looks like, why it matters, and how to correct common mistakes before they turn into pain. If your back, neck, or shoulders feel tired, the answer often starts here and the fix is usually simple.<\/span><\/p>\n<h2 dir=\"ltr\"><b>What is Proper Sitting Posture?<\/b><\/h2>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Proper sitting posture means keeping the body in a supported, neutral position so the muscles and ligaments do not work harder than they should. In practical terms, the goal is not to sit like a statue. It is to keep the spine supported, the shoulders relaxed, and the lower back protected while avoiding unnecessary strain. Good posture can look slightly different from one person to another, depending on body shape, chair height, and the task being done.<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best posture is not always the \u201cstraightest\u201d one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The real target is neutral alignment with enough support to reduce stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A posture that feels stable, relaxed, and repeatable is usually better than a forced position.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">A simple way to think about proper sitting posture is this: the chair should support the body, not challenge it. When the back is supported correctly and the feet stay grounded, the body uses less energy and the spine stays under less pressure. That is why posture is not only about appearance; it is about function, comfort, and long-term health.<\/span><\/p>\n<h2 dir=\"ltr\"><b>Benefits of Correct Sitting Posture for Health<\/b><\/h2>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Correct sitting posture helps protect the spine, reduce muscle strain, and lower the risk of common discomforts like lower back pain and a stiff neck. Medical guidance also links upright sitting with better support for the back and shoulders, while poor sitting habits are associated with pain, stiffness, and reduced flexibility.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">The main benefits include:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less pressure on the lower back and spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced strain on the neck, shoulders, and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better balance and smoother body alignment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved comfort during long sitting periods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower risk of overuse and muscle fatigue.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">From a daily-life perspective, proper sitting posture also matters because many people sit for work, commuting, studying, or screen time. Long sitting periods can contribute to reduced flexibility and other negative effects, so even small posture improvements can make a real difference over time.<\/span><\/p>\n<h2 dir=\"ltr\"><b>Correct Sitting Posture Step-by-Step<\/b><\/h2>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-30142\" src=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4-300x300.webp\" alt=\"Step by step proper sitting posture diagram showing 90 degree ergonomic angles for office chair setup\" width=\"300\" height=\"300\" srcset=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4-300x300.webp 300w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4-430x430.webp 430w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4-150x150.webp 150w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4-700x700.webp 700w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4-800x800.webp 800w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4-768x768.webp 768w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/4-4.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">To achieve proper sitting posture, focus on simple, repeatable adjustments rather than forcing a rigid position.<\/span><\/p>\n<ol dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Feet Position<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Keep feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Knees should be at hip level or slightly lower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Avoid crossing legs for long periods.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Back Support<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Maintain the natural curve of your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Use lumbar support or a cushion if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sit fully back in the chair, not on the edge.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper Body Alignment<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Keep shoulders relaxed, not hunched.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Align ears with shoulders (avoid forward head).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Keep elbows close to the body at ~90\u00b0 angle.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Screen &amp; Desk Setup<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Screen at eye level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Avoid bending your neck down or up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Keep wrists neutral while typing.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">This setup reduces unnecessary strain and supports long-term comfort.<\/span><\/p>\n<h2 dir=\"ltr\"><b>Common Sitting Mistakes You Must Avoid<\/b><\/h2>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-30141\" src=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4-300x300.webp\" alt=\"Common poor sitting posture mistakes to avoid including slouching, crossing legs, and sitting on a wallet\" width=\"300\" height=\"300\" srcset=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4-300x300.webp 300w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4-430x430.webp 430w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4-150x150.webp 150w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4-700x700.webp 700w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4-800x800.webp 800w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4-768x768.webp 768w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/3-4.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Even small mistakes can lead to discomfort if repeated daily.<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slouching or leaning forward for long periods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sitting without lower back support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Looking down at screens (phone\/low laptop).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Staying in one position for too long.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sitting too high or too low relative to your desk.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">These habits gradually increase pressure on the spine and muscles, leading to fatigue and pain.<\/span><\/p>\n<h2 dir=\"ltr\"><b>Proper Sitting Posture for Back Pain<\/b><\/h2>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">If you already experience back pain, posture becomes even more critical. Poor alignment increases pressure on the lower spine, especially in the lumbar region.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">To reduce pain:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your lower back supported at all times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid leaning forward or collapsing your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distribute weight evenly on both hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use supportive tools when needed.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Support products can help maintain alignment:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/awlait.com\/en\/memory-foam-pillows\/coccyx-cushion\/\"><b>coccyx cushion<\/b><\/a><span style=\"font-weight: 400;\"> \u2192 reduces pressure on tailbone<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/awlait.com\/en\/memory-foam-pillows\/back-support-cushion\/\"><b>Back Support Cushion<\/b><\/a><span style=\"font-weight: 400;\"> \u2192 supports lumbar curve<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">The goal is not just comfort, but reducing stress on sensitive areas of the spine.<\/span><\/p>\n<h2 dir=\"ltr\"><b>Ergonomic Setup for Healthy Sitting<\/b><\/h2>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-30140\" src=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4-300x300.webp\" alt=\"Proper sitting posture in an office chair and driving a car using the Awlait Office Chair Cushion with Back Support\" width=\"300\" height=\"300\" srcset=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4-300x300.webp 300w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4-430x430.webp 430w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4-150x150.webp 150w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4-700x700.webp 700w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4-800x800.webp 800w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4-768x768.webp 768w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/04\/2-4.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">A proper ergonomic setup ensures your environment supports your posture, not fights against it.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Key adjustments:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair height: feet flat, knees aligned with hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Screen level: directly in front of your eyes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Desk height: allows relaxed shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back support: supports natural spine curve<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Helpful tools:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/awlait.com\/en\/memory-foam-pillows\/back-support-for-car\/\"><b>Back Support for Car<\/b><\/a><span style=\"font-weight: 400;\"> (for long driving sessions)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/awlait.com\/en\/memory-foam-pillows\/cervical-pillow\/\"><b>cervical pillow<\/b><\/a><span style=\"font-weight: 400;\"> (for neck alignment outside work)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/awlait.com\/en\/memory-foam-pillows\/multi-position-pillow\/\"><b>Multi Position Pillow<\/b><\/a><span style=\"font-weight: 400;\"> (for flexible sitting support)<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\">\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">A good setup can fix 70% of posture problems without effort.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Focus on adjusting your environment before forcing your body.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Comfort + alignment = sustainable posture.<\/span><\/p>\n<h2 dir=\"ltr\"><b>How Long Should You Sit? (Movement Strategy)<\/b><\/h2>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Even perfect posture is not enough if you sit too long.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Research shows long sitting periods can negatively affect the body, even with good posture.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Best practice:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or move every <\/span><b>30\u201360 minutes<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch briefly (1\u20132 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change sitting position slightly<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Movement helps:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce stiffness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve circulation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reset posture naturally<\/span><\/li>\n<\/ul>\n<h2 dir=\"ltr\"><b>Exercises to Improve Sitting Posture<\/b><\/h2>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Simple daily exercises can strengthen the muscles that support posture.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Focus on:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core strengthening<\/b><span style=\"font-weight: 400;\"> (planks, light holds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back activation<\/b><span style=\"font-weight: 400;\"> (shoulder blade squeezes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neck stretches<\/b><span style=\"font-weight: 400;\"> (gentle side stretches)<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Quick routine (2\u20135 minutes):<\/span><\/p>\n<ol dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder roll x10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck stretch each side (10\u201315 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back extension stretch<\/span><\/li>\n<\/ol>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Consistency matters more than intensity.<\/span><\/p>\n<h2 dir=\"ltr\"><b>FAQs<\/b><\/h2>\n<p dir=\"ltr\"><b>What is the best sitting posture for long hours?<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Keep your feet flat, back supported, and screen at eye level. Change position regularly and take short breaks every 30\u201360 minutes.<\/span><\/p>\n<p dir=\"ltr\"><b>How to fix poor posture fast?<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Start with small adjustments: align your screen, support your lower back, and keep shoulders relaxed. Consistency is more effective than quick fixes.<\/span><\/p>\n<p dir=\"ltr\"><b>Does posture really affect back pain?<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Yes. Poor posture increases pressure on the spine and muscles, which can lead to pain over time.<\/span><\/p>\n<p dir=\"ltr\"><b>What is the correct sitting position at a desk?<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Sit with hips fully back in the chair, spine supported, elbows at 90\u00b0, and eyes aligned with the screen.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Proper sitting posture is not about perfection\u2014it is about consistency and support. When your environment and habits work together, your body naturally stays aligned with less effort.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Start with simple adjustments:<\/span><\/p>\n<ul dir=\"ltr\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fix your chair and screen setup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support your lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move regularly throughout the day<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">If you spend long hours sitting, the right support tools can make a big difference. Explore options like ergonomic cushions and back supports to maintain comfort and protect your spine over time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proper sitting posture is the simplest way to reduce strain when you work, study, or relax for long hours. It<\/p>\n","protected":false},"author":2,"featured_media":29728,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[97],"tags":[],"class_list":["post-30523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-97"],"_links":{"self":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/posts\/30523","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/comments?post=30523"}],"version-history":[{"count":1,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/posts\/30523\/revisions"}],"predecessor-version":[{"id":30524,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/posts\/30523\/revisions\/30524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/media\/29728"}],"wp:attachment":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/media?parent=30523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/categories?post=30523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/tags?post=30523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}