From sitting at work, to binge watching an entire season of Stranger Things, to grinding through the Fortnite Battle Pass, people are spending more time on their hineys. Which means a common question that we get asked is: “What is the best way to sit?” or “What is the best posture?” So let’s try and answer these questions. 

The quick answer to these questions is….(drumroll please)….there isn’t one. Now, before you blow a gasket, we all believe that there are definitely more ideal postures, but not ONE ideal posture.

Let’s first look at it from a joint centration standpoint. Joint centration refers to the optimal position of a joint to evenly distribute weight across the articular surface. So if an individual could perfectly centrate every joint in their spine, its plausible that they could have an efficient/ideal posture. But, for what amount of time? 

Well, to answer that, let’s create a hypothetical situation with three individuals: individual A, individual B, and individual C (in this situation we are talking about sitting posture, but I think it could be applied to standing, too). Let’s say each individual had to hold these three postures for a full 8 hour work day. Meaning they couldn’t move for the full 8 hours. Which individual would have the least amount of pain after 8 hours? Most people would probably say individual C. It seems like the definite logical choice and looks like the most “ideal” posture. But, a recent 2019 research article in the Journal of Orthopaedic and Sports Physical Therapy titled: “Sit Up Straight: Time to Re-evaluate” would argue otherwise. This research would argue that all three individuals would hurt after 8 hours, but just in different spots. You could also apply this same concept to someone who sits at work versus someone who uses a standing desk at work for the same 8 hours. They are both going to hurt after 8 hours, just in different spots. The person who stands may have more pain in their feet and legs, while the person who sits maybe have more pain in their low back and neck. 

So, what can you do then? There was a podcast that I listened to on Spotify called the Rx’d Podcast with Dr. Jordan Shallow that discussed anterior pelvic tilt and myths about bad posture, and he had this to say about the topic: “It doesn’t matter what position you are not moving in, it is the very fact you’re not moving.” This quote aligns with the recent JOSPT article. It doesn’t matter if you have “ideal” posture, a standing desk, or slouch for hours, it is the simple fact that you are not moving enough. A common follow-up statement we hear is: “I can’t get up and walk around every 20 minutes at work.” We are not recommending that you have to go into a full blown workout every 30 minutes at work, but just move more. Go from sitting upright, to slouching, to sitting more on one side of your butt, to standing, back to sitting upright, and then for a short walk to fill up your water. Your spine is a robust structure that can adapt to change really well, so don’t be afraid of “bad posture” for brief periods of time throughout the day.  Ultimately, try to change the forces that gravity has on your spine throughout the day, and which muscles you are using to keep your body upright. 

This is a nice graphic that helps to sum up the talking points throughout this blog. If you have any questions about posture, feel free to schedule a free consultation to chat with one of the doctors. 

Here is a link to the aforementioned research article: https://www.researchgate.net/publication/334846053_Sit_Up_Straight_Time_to_Re-evaluate

This blog was written by Dr. Adam Cosson.