Alternative Sitting Positions by Anh Chi Pham

One of the leading contributors to back pain is sitting for long periods of time. That’s because an upright sitting posture puts a lot of pressure on the discs.
Besides having a good ergonomic setup, people who are on the computer a lot should vary their sitting positions.

“In addition to helping the muscles relax and recover, this alternately squeezes and unsqueezes the intervertebral discs, which results in better filtration of fluids into and out of the cores of the discs. Discs stay plumper and, in the long run, healthier” (www.office-ergo.com/12things.htm)

There are many creative and inexpensive ways that we can adjust our sitting positions.

The Saddle Seat

Convert the simple stool into a "saddle seat" by using a buckwheat zafu or meditation cushion. Place feet on the rungs for stability

Perching

“Perch" at the computer with a zafu on a stool. Almost any chair can be converted into an inexpernsive "tilt seat" this way.

Kneeling

Place your laptop on crates, file boxes, or books to the height which allows your forearms to be horizontal with the floor. Place a blanket or towel on your heels and kneel on them. This position keeps the back straight with ease.

Standing

Alternatively use your props — file boxes, crates etc. to elevate your workstation so that you can stand (making sure there is no flexion in your neck as you view the screen and that the elbows are supported).

There are also companies who make adjustable height tables so that you can switch from sitting to standing with ease.

Squatting

One position that most of us in the West should consider is the squat.
Squatting relieves pressure on the spine, opens up the hips and lower back, strengthens the legs, and is good for the prostate. You can incorporate the squat while watching TV, talking on the phone, or even working on a laptop (be careful if you are overweight, since this position could put too much stress on your knees). For beginning squatters, roll a towel and place under your heels to relieve tight hamstrings.

These are some alternatives to the traditional sitting position. So, get creative and experiment with a setup that feels right for you. It’s an easy way to protect your back and health.