The way we sit at work, at home, in the car, and elsewhere can have a big impact on our health and wellbeing. Poor sitting posture can lead to back, neck, shoulder and other musculoskeletal pain and injuries over time. However, there are sitting positions that are ergonomic and minimize strain on the body. In this article, we will explore what is considered the most healthy sitting position and why it is beneficial.
What is good posture?
Good posture simply means maintaining the natural alignment and curves of the spine while sitting. The spine has natural S-shaped curves at the neck, upper back, and lower back. Proper posture keeps these curves intact rather than flattening or exaggerating them. Good posture involves:
– Keeping the ears aligned with the shoulders and the shoulder blades retracted.
– Maintaining the neck’s natural curve.
– Keeping the upper back slightly arched and relaxed rather than slumped forward.
– Maintaining the lower back’s natural arch rather than flattening it.
– Keeping the pelvis in a neutral position to maintain the natural curve of the lower spine.
– Distributing body weight evenly on both hips/sit bones.
– Keeping the knees and hips aligned and at approximately 90 degree angles.
– Keeping the feet flat on the floor or supported.
What is the most ergonomic sitting position?
The most ergonomic and healthy sitting posture involves:
– Sitting up straight with the ears, shoulders, and hips aligned vertically.
– Keeping the head balanced and centered over the torso rather than tilted forward or backward.
– Letting the arms hang relaxed at the sides or resting comfortably on the armrests.
– Keeping the forearms and wrists straight and parallel to the floor when typing.
– Maintaining the spine’s natural S-shaped curves (especially the lower back curve).
– Keeping the knees bent at 90 degree angles or slightly greater.
– Keeping the feet flat on the floor or supported by a footrest.
This position allows the natural curves of the spine to be maintained, minimizing muscle strain and spinal compression. It enables the upper back muscles to relax rather than having to strain to hold the body upright. It also keeps the body weight distributed evenly and allows the arms to be held in a relaxed neutral position.
Why is this sitting position the healthiest?
There are several key reasons why this upright, supported sitting posture is optimal:
It prevents back pain and injury
Sitting for long periods flattened the spine’s natural curves and strains muscles and ligaments. This stresses the spinal discs and can cause lower back pain and even disc damage or spinal conditions like degenerative disc disease over time. Maintaining the lower back’s natural arch avoids excessive disc compression and strain.
It prevents neck, shoulder and upper back pain
Slouching forward causes the upper back to round, which strains the muscles in the back, shoulders, and neck. Keeping the upper back straight and supported avoids these muscle imbalances and upper body pains.
It allows muscles to relax
When sitting upright, the back muscles do not have to work hard to hold the body against gravity. This allows the back muscles to relax and avoid fatigue or cramping.
It enables proper breathing
Slouching can restrict breathing by tightening chest muscles and compressing the lungs. Good posture keeps the chest open and makes deep, full breaths easier.
It improves focus and concentration
Slouching is associated with daytime sleepiness and poor concentration. Proper posture helps counteract fatigue and brain fog.
It prevents headaches
Forward head posture causes the head to shift forward and places strain on the neck. This can lead to tension headaches. Keeping the head properly aligned prevents neck strain and tension headaches.
It reduces risk of digestive issues
Slouching can compress the abdomen and lead to digestive discomfort. Upright posture takes pressure off the abdomen.
It enables proper circulation
Good posture encourages full breaths, which maximizes oxygen circulation. It also avoids compression of blood vessels, which improves blood flow.
It prevents pain and injury in other areas
Poor posture can transfer strain and improper alignment to other areas like the hips, knees, and ankles over time. Proper alignment helps avoid pain and injury in other parts of the body.
Tips for maintaining proper sitting posture
It takes conscious effort and periodic postural checks to maintain healthy posture when sitting for extended periods. Here are some tips:
– Adjust your chair height so your feet rest flat on the floor and your thighs are parallel to it. Your knees should be equal to or slightly higher than your hips.
– Use a small pillow or lumbar support for your lower back.
– Use an ergonomic chair that provides lower back support.
– Take regular standing and movement breaks to avoid static postures.
– Avoid hunching over electronic devices. Use stands to lift them to eye level.
– Position computer screens at eye level and phones within easy viewing range.
– Use wrist rests and keep wrists straight when typing. Let arms hang relaxed at other times.
– Avoid crossing your legs. Keep knees and ankles aligned.
– Set reminders to check your posture throughout the day.
– Do seated stretches regularly to release tension.
– Strengthen your core and back muscles with exercise. This will aid posture.
Examples of good vs poor sitting postures
Here are examples illustrating proper alignment in sitting versus strained, harmful postures:
| Good Sitting Posture | Poor Sitting Posture |
|---|---|
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Best chair types and seat positions for proper posture
Certain types of office chairs and seat positioning allow for optimal posture:
Ergonomic chairs
Look for chairs with:
– Adjustable seat height and backrests
– Built-in lumbar support
– Adjustable armrests
– Waterfall edge seats that take pressure off the backs of legs
– Seat slider functionality to adjust seat depth
– Recline ability to open hip angle
Kneeling chairs
These have seats that slope forward at 65 degrees. The forward tilt helps maintain the lower back’s natural arch and engage core muscles. They take pressure off the spine.
Exercise balls
Sitting on a ball engages your core and back muscles to maintain balance and proper alignment. It also enables movement and stretching. Balance ball chairs have backs for additional support.
Saddle seats
These have a wedge-shaped cushion with a dip in the middle to support each thigh and pelvis separately. This helps maintain the lower back curve.
Forward tilted seats
Chairs that tilt slightly forward, between 15-35 degrees, encourage upright posture and natural spine curvature.
Seat adjustments
Adjustable seat features enable proper alignment:
– Seat height: Set so feet are supported and thighs are parallel to floor
– Seat depth: Adjusted so lower back contacts chair back
– Backrest angle: Reclined slightly (100 – 110 degrees) to open up hip angle
– Armrests: Adjusted to support forearms without raising shoulders
How to sit properly according to experts
Ergonomics experts agree that a neutral, upright posture with proper spinal support is healthiest for prolonged sitting. Specific recommendations include:
Dr. Levi Harrison, orthopedic spine surgeon
– Hips slightly above knees
– Knees at 90 – 100 degree angles
– Feet flat on floor or footrest
– Lumbar support for natural lower back curve
– Neutral pelvis to maintain lower back curve
– Shoulders relaxed and elbows close to body
– Head and neck straight, chin tucked in slightly
– Regular breaks to get up and move
Mayo Clinic
– Use a small lumbar pillow to support lower back curve
– Keep knees and hips level and at least at 90 degree angles
– Thighs parallel to floor
– Adjust seat height so feet are flat on floor
– Minimal forward leaning of torso
– Take standing breaks every 30 minutes
Cleveland Clinic
– Use chairs with adjustable ergonomic features
– Maintain spine’s natural S-curve; don’t flatten lower back
– Keep ears, shoulders, and hips aligned vertically
– Distribute weight evenly on both hips
– Knees equal to or slightly higher than hips
– Adjust seat height and depth for proper leg support
– Minimal forward head posture
UC San Diego Ergonomics Program
– Use chairs with lumbar support and seat height/angle adjustment
– Maintain spinal alignment; avoid slouching
– Keep head balanced above shoulders and neck straight
– Upper arms relaxed at sides
– Elbows bent 90 – 100 degrees
– Wrists straight/neutral
– Thighs fully supported and parallel to floor
Sitting posture tips for specific scenarios
Proper sitting posture should be maintained during different daily activities:
At a desk
– Use an ergonomic chair with lumbar support and adjustability
– Sit back fully in chair to engage backrest
– Position computer screen directly in front so head remains level
– Place screen at eye level to avoid neck strain
– Use a document holder next to screen at the same height/distance
– Keep wrists straight and forearms supported while typing
– Place phone nearby at eye level
Watching TV
– Position screen at eye level straight ahead
– Use a supportive chair with lower back support
– Avoid slouching back into cushions
– Place feet up on an ottoman to properly support legs
Driving
– Adjust seat height and distance so knees bend slightly and all pedals can be reached
– Use a back support or small pillow to support lower back
– Sit upright without slouching into seat
– Keep shoulders relaxed and elbows bent slightly
– Steering wheel should not block view of instrument panel
Using laptops
– Raise laptop on a stand to eye level; don’t hunch over it
– Use external keyboard and mouse
– Sit on firm surface at proper seat height
– Use a rolled towel or pillow behind lower back for support
– Take regular breaks from device to change position
While pregnant
– Use pregnancy pillows and cushions for extra support
– Sit upright with shoulders aligned over hips
– Keep knees a bit higher than hips with feet supported
– Do pelvic tilts regularly to alleviate back pain
– Avoid crossing legs or ankles when seated
– Change positions frequently for comfort
Conclusion
The healthiest sitting posture involves maintaining the spine’s natural curves, particularly in the lower back. Sitting upright with the back properly supported reduces disc pressure and strain. It also keeps the muscles balanced and relaxed rather than tense. This posture minimizes risk of injury and pain in the back, neck, shoulders and elsewhere. Sitting ergonomically with proper alignment and support can benefit both comfort and health. Making small seat adjustments and using posture cues and breaks can go a long way in preventing pain from prolonged sitting.