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Common Sitting Mistakes That Lead to Pain and Poor Posture

    There’s a difference between sitting up vertically and sitting with your back straight. A big difference.

    As babies, we’re pre-installed with excellent sitting posture. Then bad work habits and one-size-fits-all furniture have their way with us.

    Ergonomics to the rescue!

    First, did you know there are two categories of sitting? In order to restore untarnished posture, it’s essential to understand the distinction between free-sitting and backrest-sitting.

    Free-Sitting

    If you’re sitting without a backrest (or the backrest is so small it’s useless), you’re free-sitting. The goal is to utilize your spine as a tentpole to keep you upright with minimal muscular effort. Minimal effort = sustainable. To do this sitting correctly requires the correct pelvic angle.

    Slouch

    Maintaining a straight spine along a non-ergonomic backrest (too low, aggressive angle, poor lumbar support) will cause a lot of neck strain to prevent your head from falling back. To avoid this strain, we slouch.

    Forward Head

    This is how most people sit; feet crossed under the chair and barely using the backrest. Sitting on your tailbone with your pelvis angled backward requires you to hunch forward to keep yourself balanced over the chair. Looking straight ahead at a computer causes a forward head with an aggressive hinge point in the neck.

    Perfect Vertical

    This is how most people try to “sit up straight”. However, if you’re not anchored forward enough on your pelvis, you’ll either fatigue into a forward head posture or you’ll be straining/spasming your muscles to hold yourself up.

    Free-Sitting

    This is the correct way to sit on a surface with a non-ergonomic backrest. When your pelvis is anchored at a forward angle with your feet flat on the floor, you restore the natural curves of the spine that allow it to hold you upright. To test if you’re correctly free-sitting, simply relax your body. You should feel your skeleton rather than your muscles holding you up. However, if you roll back into a forward head posture, try again and really angle that pelvis forward!

    You are correctly free-sitting if:

    • You don’t feel excessive pressure or any strain anywhere in your body
    • You can feel the weight of your head in your pelvis
    • You’re sitting mostly on your upper thighs
    • Your pelvis is angled forward enough it won’t roll back if your back muscles relax
    • Your core is 5% engaged (a level of activation minimal enough to fade from consciousness)

    Remember, upright does not have to mean vertical, and a straight spine still has curves. Learn more about spine anatomy here.

    Backrest-Sitting

    Anytime you utilize a backrest that reaches at least to the top of your shoulder blades, you’re backrest-sitting. BUT, the most crucial component for maintaining good posture while using a backrest is in the angle of the backrest. This angle will determine the amount of compressive load on your spine and your ability to maintain good posture.

    The pressure is real.

    In standing, your back shares the burden of holding up your body weight with your legs. In sitting, your back shares your body weight with the backrest….hopefully.

    As you can see, sitting perfectly vertical might look like “good posture”, but this actually exposes your vertebral joints and spinal discs to the most compressive loads because you’re distributing the least amount of weight to the chair. You’re also making your back muscles work harder than the chair. Make your furniture work for you!

    How to choose an office chair

    Starting off sitting perfectly vertical is also more likely to cause you to slouch as the front of your ribcage slowly sags. Sitting with a rounded spine is the worst of all (+200%). Add in a slight twist toward an armrest, mouse, or monitor and you’re looking at +400% compressive spine loading.

    In your office chair, the chair where you spend 8+ hours a day, your backrest must reach at least to the top of your shoulder blades and you must be able to recline at least 10 degrees.

    For prolonged sitting (>30min), it’s best to alternate between backrest-sitting and free-sitting. Ideally, keep a 2:1 ratio (ie. 20 minutes backrest-sitting and 10 minutes spine-sitting). Taking a standing or walking break from sitting every 30 minutes is a great habit to decompress your spine and restore blood flow to your hip muscles.

    Now that you know about backrest-sitting, you need a chair with an actually useful backrest! Check out our Top 5 Office Chairs to get started.

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