With a significant percentage of the U.S. population now working from home, I have noticed a surge in texts and emails describing neck, chest, low back, hip, and knee discomfort stemming from prolonged sitting.
A quick Google search will tell you to sit up as straight as possible, look for 90-degree angles at your joints, put your screen near eye level, fix your keyboard position, and so on. These are reasonable recommendations and a good starting point for your average sitter. However, much like a pair of jeans designed to fit you and all your friends, a one-size-fits-all static posture does not exist.
Keyword: static.
The ideal sitting posture is one that continually changes.
Why static posture isn't the whole story
When I probe my clients about their thoughts on the root cause of their pain, I often hear: "My sitting posture sucks," "I sleep in the wrong position," and "I stood up (or lifted) with bad form." These are great observations, but maybe these situations result from something else. Static posture is only a snapshot of our body conforming to its environment. It tells us very little about how our bodies move and function.
We could get into a long-winded discussion on joint mobility and stability prerequisites, but perhaps there is a more simple answer.
New keyword: dynamic.
Move dynamically, and do it often
Over the years, I have scoured the internet for validated recommendations on sitting versus activity times. They vary from one to five minutes standing or walking for every 30 minutes spent sitting, to the simple advice to "do something active for every three hours you sit." Across all the research, frequency was the key. If you have pain after staying still for 45 minutes, change positions or take a movement break before you get uncomfortable. This doesn't mean you have to run around the block or rise up to the "See 10 push-ups, Do 10 push-ups" challenge. It all boils down to this: stand up and move, and do it often.
Frequent changes in position have been shown in many studies to decrease pain without negatively affecting productivity. And being slouched over has been seen time and time again to have low correlations with pain and function. So it is time to quit worrying about having the most upright posture or the perfect workstation setup, and get moving!
Simple ways to build in movement breaks
- Use passive reminders, such as a notification on your computer screen or a timer on your phone or watch, to cue you to get up.
- Plan short activity breaks with your friends or family, in person or virtually.
- Keep it simple: it doesn't take much. Heel raises, shoulder rotations, and marching in place can be enough to get your blood flowing.
- Keep it fun: get creative with how you move. If it feels good, you're on the right track!
- Ask your rehab team for specific recommendations if you get stuck.
Happy moving.
Still fighting your posture? A physical therapist can help you find movement strategies that fit your body and your day.
book a sessionthe takeaway
Stop chasing one perfect posture. Movement is what matters, and the ideal sitting posture is one that continually changes.
Frequently asked questions
Is there one ideal sitting posture I should hold?
No. A one-size-fits-all static posture does not exist. The ideal sitting posture is one that continually changes, so the goal is to keep moving rather than to hold a single "correct" position.
How often should I move if I sit for long stretches?
Recommendations vary from one to five minutes standing or walking for every 30 minutes spent sitting, to simply doing something active for every three hours you sit. Frequency is the key. If you have pain after staying still for 45 minutes, change positions or take a movement break before you get uncomfortable.
Does slouching cause pain?
Being slouched over has been seen time and time again to have low correlations with pain and function, so it is not worth worrying about having the most upright posture or the perfect workstation setup.
What simple movements can I do on a break?
It doesn't take much. Heel raises, shoulder rotations, and marching in place can be enough to get your blood flowing.
Will frequent movement breaks hurt my productivity?
No. Frequent changes in position have been shown in many studies to decrease pain without negatively affecting productivity.
