What's the best sitting position to reduce back pain and neck pain? What's the best chair if you are sitting for a long time in an office chair, or when studying? Here are my tips about the best and the worst sitting postures, backed by research.
CHAPTERS
00:00 Anatomy of sitting positions
02:49 Do you need back support?
03:10 Best seat height and neck support
04:40 Best sitting positions for your back
05:43 Sitting positions demonstration
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TRANSCRIPT
How to sit with lower back pain? Sitting has been one of the biggest issues in my personal journey of chronic lower back pain, and so this is something that I can relate to personally. We're gonna talk about the best chair or best seats. Then we'll talk about preferable body positions versus less preferable body positions.
I'll share my personal story, then we'll talk about the best thing you can do. My goal today, as always, is to give you the most valuable information for you to help you in your life. So here we go. There is fluid in our discs, and the fluid can come into the disc, and the disc gets more plump and it, it kind of gets pressed out of the disc through pressure, and the disc becomes less functional.
This happens all day, every day. If you drive to work, you can set your rear view mirror in your car at a certain point and mark that point. When you're driving home from work, check that marker in the mirror and you'll see that you're a little bit shorter, eight, nine hours later in the day. And that's because the fluid in your discs has come out of the disc.
Fluid comes in, fluid goes out. It's the ebb and flow. What they found in the research is this depends on your body position, and there were some really interesting findings. They used differential fluid that they injected into some volunteers discs, and they found that there were different pressures on the disc depending on what body position you're in and also load.
So they used standing as 100% of pressure, and you can see the pressure goes up if you lean forward, it goes up a lot more if you lean forward with a weight in your. It goes down if you are laying down, so 75% laying on your side and 25% if you're laying on your back. Well, if we look at sitting 140%. Of the pressure on your disc compared with standing, you can see if you lean forward, it goes up to 185% with a weight in your hand.
275% sitting is not very good for our discs. I found this to be really interesting. Somebody took this study further by the name of Kramer. He found the point at which discs hydrate, and the point at which the pressure increases so much that the discs are getting dehydrated, and he drew. And so you can see that sitting normal good posture is on the side of the scale where our discs are becoming less hydrated.
If we look on the left side of the line where the body positions that are hydrating, the disc, that includes standing, so that's pretty cool. Walking would be over on this side and other healthy activities. I just want you to take into account that despite everything I say today, the underlying theme is that sitting.
Very good for us. It's not ideal for our desks, but ultimately we want to get up and move around more and be more mobile as a species, as as a human species. The first thing we're gonna be talking about is back support or no. A backrest is not necessary, but I don't recommend no backrest if you're gonna be sitting all day for long stretches of time.
That is a recipe for creating chronic tension in certain muscles. I, I say have a backrest available, but don't use it all the time. That's my recommendation there. The next question will be high or low. Is it better to have a tall seat with open hips, an open hip angle, or a low seat with more of a closed hip flexed angle?
This is a matter of preference. Having a stool that with an adjustable height or even an office chair with an adjustable. Is a great option. Lean back or upright tuning back does cause problems with the head and neck position, which goes down the chain. You would have to tilt your head forward if you're leaning far back, and I don't recommend that.
I do recommend more of an upright seating position, and if you need a break from sitting upright, then take a rest. But these are short term. And there is no chair, I believe that can be indefinitely comfortable and be good for the body. It's the variety and the ability to move and change position that the body likes.
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