Art of Sitting

Many of us spend a significant amount of time sitting, whether at our desks or even during the hours of socializing in the dinning hall. It is important then, to learn how to sit…again!



The Down Side of Sitting

Evolution has yet to adapt our bodies to long hours of sitting and so sitting can put a lot of stress on our bodies, especially the spine. This stress may result in such things as stiff necks and backaches.


The Culprits of Bad Sitting

So what is “bad” sitting? Here’s a lineup.
• Slump sitting – low back is rounded, tailbone is rolled down and may even tuck under you
• Up-tight sitting – tightened forehead, scrunched eyes, frowning, clenched teeth, holding tension in neck, shoulders, low back, abdomen, and buttocks; attempting to hold self tall by pulling with
muscles at front and top of neck and shoulders.
• Sitting still too long – sitting in one position and not alternating with other sitting positions
• Consistently crossing legs in one-sided manner – crossing legs is good because it stabilizes the
structure of your body but if it is done on one side more than the other it will cause the low back to curve sideways.


Here’s What You Can Do!

Reposition the pelvis

• While sitting on a chair, roll your pelvis and trunk (your upper torso) up and forward into an
exaggerated up-right posture (A).
• Then lift and lead chest up and forward over the hips with the tailbone sticking out behind. Don’t allow your chest to drop or back to round out (A).
• Putting your weight on your legs and arms, move your tailbone back as far as possible on the chair while maintaining a chest-up/tail-out posture. If there is a backrest go as far as the backrest, pressing firmer if it is soft. Now allow your buttocks and thighs to come down and rest on the chair (B).
• Finally, bring your trunk up and let your body relax. You should find that even though your body is relaxed you are still in a tall and stable sitting position (C).

Use a Variety of Good Sitting Positions

• Laid back and up – reposition pelvis on the front of the seat, lean back on the backrest and let your legs stick straight out. This position is good for those times when you reading, viewing, listening or just thinking (A).
• Back and up – same as the above except reposition pelvis against the backrest.
• Forward and up – exaggerate “reposition pelvis “ move with your chest and head upright and your low back and trunk forward (B).
• Sitting on the edge – same as above but sit at the edge of your seat.


It’s Not Me; it’s My Chair!

Unsupportive chairs are also a major cause of low back pain. If your chair is one of these “naughty” ones, you can overcome this problem by using supports, such as cushions, to level your seat. Lumbar supports also support the low back because they preserve its natural curve. If your chair is sooo bad that you want a new one, speak to one of your Health Workers
about the right chair to get. They will have some very helpful handouts! ☺

Based on: Hage, Mike. The Back Pain Book