Smart Posture: Sitting Posture

Sitting is hard on the low back. Depending on your back condition, you may need to avoid sitting whenever possible. When you do sit, support yourself with good alignment. Try not to stay in one position for too long. Take breaks often to get up, stretch out, and move around.

How can I benefit by learning this skill?

A slight inward curve of the low back balances the spine and protects it from unnecessary strain. This alignment relaxes the tissues of the spine. Awkward sitting postures, like slouching, can make back pain worse. A balanced sitting posture may help you control your symptoms and protect your back.

How do I perform this skill?

When possible, choose a comfortable chair that supports the natural inward curve of the low back. Otherwise, you may need to place behind your low back a rolled towel, pillow, or commercial back support. Avoid slouching by keeping your low back against the back of the chair or support. Your shoulders should be relaxed. Your knees should be slightly lower than your hips. Avoid sitting with your legs straight out in front of you, such as when sitting in a bathtub.

Are there other recommendations I need to be aware of?

Some people get better results by increasing the angle between the trunk and hips. For example, if you sit perfectly upright with your thighs straight forward, your trunk will be at a 90 degree angle. By sliding the hips forward and keeping the knees lower than the hips, the angle between the trunk and hips increases. You can experiment with the position that is most comfortable for your back. Some people find it easier to open the hip angle by placing a rolled towel shaped in a “U” under their buttocks while sitting.

What should I watch out for while doing this skill?

Sitting should be avoided when a disc is causing back problems. Studies show that sitting raises pressure markedly within the disc. Don’t slouch when you sit. For example, don’t sit on a soft couch where your lower spine collapses into flexion. Also, don’t get stuck in one position. Get up, stretch, and move around.