Table of ContentsView AllTable of ContentsTo Offset PainTo Improve PosturePositions and PosesOn Long Drives
Table of ContentsView All
View All
Table of Contents
To Offset Pain
To Improve Posture
Positions and Poses
On Long Drives
Your sitting position has a more significant impact on how you feel than you might think. Poor sitting posture can put your spine out of alignment and cause muscle and bone problems, leading toneck and back pain.
Whether working at a desk, studying, or relaxing, proper posture when seated can make a difference in your daily comfort and overall health.
This article explores the most supportive sitting positions for improving posture and reducing back pain.
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Sitting Positions to Offset Pain
About 1 in 4 U.S. adults spend eight or more hours a day sitting, and up to 85% experience back or neck pain at some point in their lifetime.
Sitting for long periods—especially if you’re slouching or hunched over a book or computer—can strain your back and neck muscles, bones, and joints. Minor adjustments to your sitting position can help relieve pain and discomfort and prevent long-termmusculoskeletalissues and chronic pain.
Reclined Sitting Position
The reclined sitting position keeps your neck and torso straight and reclined between 105 and 120 degrees from the thighs; this position takes the pressure off your spine and can be helpful for people who struggle with lower back pain. To sit in a reclined position:
Declined Sitting Position
A declined sitting posture involves sitting on a chair that slopes downward. This position can be helpful when you’re experiencing hip or lower back pain. In this position, your buttocks are higher than your knees. To sit in a declined position:
Worst Sitting PositionsWhile finding good sitting positions is essential for maintaining posture and reducing pain, it’s equally important to be aware of the worst sitting positions, which can strain muscles, ligaments, and the spine and contribute to pain and musculoskeletal problems. Unhealthy positions include:Slouching: Rounding your upper back, thrusting your neck forward, and hunching your shoulders creates excessive strain on your spine and can lead to tight muscles, pain, headaches, and eye strain.Leg crossing: Crossing your legs for short breaks might be okay, but sitting this way for long periods can lead to a bent, asymmetrical posture.Asymmetrical sitting:Sitting to one side, whether slumping or resting your chin on one hand, can lead to imbalances in your spine and muscles, increasing the risk of back, neck, and pelvic pain.
Worst Sitting Positions
While finding good sitting positions is essential for maintaining posture and reducing pain, it’s equally important to be aware of the worst sitting positions, which can strain muscles, ligaments, and the spine and contribute to pain and musculoskeletal problems. Unhealthy positions include:Slouching: Rounding your upper back, thrusting your neck forward, and hunching your shoulders creates excessive strain on your spine and can lead to tight muscles, pain, headaches, and eye strain.Leg crossing: Crossing your legs for short breaks might be okay, but sitting this way for long periods can lead to a bent, asymmetrical posture.Asymmetrical sitting:Sitting to one side, whether slumping or resting your chin on one hand, can lead to imbalances in your spine and muscles, increasing the risk of back, neck, and pelvic pain.
While finding good sitting positions is essential for maintaining posture and reducing pain, it’s equally important to be aware of the worst sitting positions, which can strain muscles, ligaments, and the spine and contribute to pain and musculoskeletal problems. Unhealthy positions include:
Sitting Positions to Improve Posture
Certain sitting positions can help strengthen your core muscles and promote spinal alignment toimprove your posture.
Neutral Sitting Position
A neutral sitting position keeps your spine and limbs properly aligned and puts the least stress on your back, neck, and shoulders because it distributes your body weight evenly across all muscle groups. To sit in a neutral position:
If you work at a desk and use a computer, the top of the monitor should be at or below eye level. Elevate the monitor with a book or box to maintain proper posture and prevent hunching or slouching to see your screen.
Active Sitting Position
Active or dynamic sitting engages your core muscles and encourages frequent slight movements to adjust your body and maintain balance, helping improve core strength and posture. Here’s how to do active sitting on a stability ball:
If a stability ball is not feasible, consider using an active sitting chair, such as a wobble stool or balance chair.
Ergonomic Adjustments
Maintaining proper posture for extended periods often requiresergonomic adjustmentsto your workspace if you work at a desk. To adjust your workspace for optimal posture support, do the following:
Be mindful of your posture and make adjustments as needed throughout the day. Remember to take frequent breaks throughout the day to stand up, move around, and stretch your muscles to prevent stiffness and discomfort.
Conditions That Can Make Sitting UncomfortableCertain conditions can make prolonged sitting uncomfortable regardless of position, including:Chroniclower back painPelvic floor dysfunction(having either too much or too little tension in the pelvic floor muscles, which stabilize your core when seated)Recent vaginal or cesarean section (C-section) deliveryPiriformis syndrome(a condition that causes buttocks muscle spasms)Sciatica(a chronic pain condition affecting the legs, hips, back, and feet)
Conditions That Can Make Sitting Uncomfortable
Certain conditions can make prolonged sitting uncomfortable regardless of position, including:Chroniclower back painPelvic floor dysfunction(having either too much or too little tension in the pelvic floor muscles, which stabilize your core when seated)Recent vaginal or cesarean section (C-section) deliveryPiriformis syndrome(a condition that causes buttocks muscle spasms)Sciatica(a chronic pain condition affecting the legs, hips, back, and feet)
Certain conditions can make prolonged sitting uncomfortable regardless of position, including:
Floor Sitting Positions and Poses
Floor sitting offers an alternative to chairs and can promote improved posture and flexibility with the right positions. Some floor positions require good hip and ankle flexibility; sitting only in comfortable positions is essential to prevent injury.
Seiza Position
The seiza position is a traditional floor-sitting position in Japan. It promotes good spinal alignment and core muscle engagement to improve posture. Here’s how to sit seiza style:
Cross-Legged Position
Sitting cross-legged, or crisscross, is a common and comfortable floor position. Cross-legged floor sitting can help open your hips, strengthen back muscles, and improve posture.Some evidence suggests it supports digestion and leads to better breathing. Here’s how to do it with proper posture in mind:
If this position strains your buttocks, ankles, or knees, you can make the pose more comfortable using a cushion or yoga blocks.
Straddle Sit Position
The straddle sit effectively stretches the inner thighs and hamstrings and aligns the spine. Here’s how to do it:
How Yoga for Back Pain Can Help You Find Relief
How to Find a Good Sitting Position on Long Drives
Sitting during long road trips can lead to back pain and fatigue. Finding the right sitting position—and taking some stretch breaks—can make long drives more comfortable.
Adjust Your Seat
The first step to finding a good sitting position is adjusting your seat so that you can sit comfortably and drive safely.Do so as follows:
Lumbar Support
Proper lumbar (lower back) support prevents muscular fatigue and discomfort on long drives.Get it as follows:
Steering Wheel Position
Adjusting the steering wheel in the following ways can help maintain a comfortable and ergonomic sitting position:
Headrest Position
Proper headrest positioning, as follows, is essential for neck and upper back comfort:
Regular Breaks and Stretches
Regular stretch breaks can help prevent stiffness and pain on long road trips.Tips include:
What Causes Bad Posture
Summary
Your sitting position significantly impacts how you feel, especially if you sit for prolonged periods. Bad sitting posture can trigger or worsen back pain and increase the risk of chronic pain and musculoskeletal problems.
Whether you’re working or studying at a desk, taking a long drive, or sitting on the floor, there are positions to promote proper spinal alignment and posture. Find what works, and stretch throughout the day. If you have a condition that makes sitting challenging or painful, ask a healthcare provider for guidance to avoid pain and improve your posture.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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