Sitting: 101

You’d be hard-pressed to come up with something as mundane, yet impactful on our day-to-day, as sitting. We all do it (most of us do it wrong), but how many of us actually think about HOW we do it? A quick Google search will hit you with a barrage of strategies, products, and endless lists of “Dos and Don’ts” when it comes to our sitting posture, but it doesn’t have to be that complicated. Let’s take a look first at the “Why”, followed by the “How”.

Buckle up. Welcome to Sitting: 101.

 

The Anatomy of Sitting

Our bodies have this amazing system of design, which when utilized properly, gives us all the tools we need to handle the stressors that life can throw at us. When we consider the spine, one feature stands out the most - those beautiful curves. More than just pleasing aesthetically, the curves of our spine exist to properly distribute the weight of our body to structures specialized to shoulder that burden, and to keep pressure off structures that aren’t meant to serve as postural support.

Because of the amazing adaptability of our bodies, they can and will acclimate to whatever environment we put it in – for better or worse. That means it may be more comfortable for some to sit in a bed with your laptop, hunched over gargoyle-like, but that doesn’t mean you aren’t causing damage to essential structures. Improving posture can be a frustrating mind game of sorts, but it is definitely worth your attention.

 

The Effects of Poor Sitting Posture

1)     The Dreaded “Tech Neck”

AKA “Text Neck”, the more accurate name for something we’ve all heard of by now is “Upper Crossed Syndrome”. An upper crossed syndrome is a super common condition characterized by muscular imbalances. Based on our posture, certain muscles can be overworked while others are underutilized. The solution? A specific and targeted routine designed to stretch the tight, overworked muscles, while strengthening the weak, underutilized ones.

2)     Pain

Just because something is common doesn’t mean that it’s normal. Tightness and/or pain in the neck and shoulders, mid-back, low back, and hips, unfortunately, are quite common. So are headaches and fatigue. All of these can be a product of how (and how long) you are sitting.

3)     Poor Circulation

Sitting poorly for extended periods can lead to poor circulation, especially in your legs. Ever had that sensation where your leg falls asleep? Consider that your “Check Engine” light and think about your positioning. Other ways poor posture affects circulation:

  • Compresses organs: Poor posture can compress vital organs, making it harder for them to function properly. 

  • Constricts blood vessels: Slouching or hunching can constrict blood vessels, reducing blood flow. 

  • Decreases blood flow to the heart: Poor posture can reduce blood flow to and from the heart. 

  • Stagnates blood in the legs: Poor posture can cause blood to pool in the legs, reducing blood flow to the rest of the body

 

Tips for Proper Sitting Posture

1)     Don’t Sit on Your Tail!

Any regular patient at our clinic has undoubtedly heard this from us (probably multiple times), but for a very good reason. If we imagine that we had a tail, we would want to position ourselves in a way that we aren’t sitting on it. In order to accommodate this “tail”, our lower back should have its own, distinct curve when compared to the hips and mid back. A helpful way to achieve this is with some lumbar support. Whether a designed lumbar cushion, or just a regular pillow behind our low back, having something to sit up against and support that lumbar curve is a great way to assist our posture.

 

2)     The 90-Degree Rule

Imagine your body as a series of 90-degree angles. Your hips should be at a 90-degree angle to your spine, and your knees should be at a 90-degree angle to your hips, feet flat on the floor. If you are finding this difficult with your current set-up, check things like monitor and chair height.

 

3)     Take Breaks

Good posture or not, we aren’t meant to be sitting for long periods of time, so breaks are essential. Even something as simple as standing up and moving around a bit can lessen the stress we put on our joints and muscles. This can be easier said than done when hyper focused on our work, so take advantage of those annoying smart watch reminders, or set a reminder on your phone, to make sure you take a small break every 30-45 minutes.

 

4)     Engage your Core

Think of your core as the unsung hero of good posture. Engaging your abdominal muscles can help support your spine. You don’t need to maintain super flexed abs all day, but a little conscious engagement of the core muscles can go a long way.

 

Remember, common is not the same as normal. While a lot of the issues discussed here are common, it is not normal to have a constant ache in your neck or low back, and all too often our sitting position is to blame. Proper posture isn’t about sitting at attention like some kind of soldier but rather using the amazing abilities and design of your own body in the way they were meant to be used. Now, if you’ve managed to finish reading this geek-out on sitting, it’s probably time to stand up and stretch.

Josh Evans