You’ve probably heard that prolonged sitting can be harmful to your spine, but sitting can be extra hard on your spine depending on your seated position. Not all sitting positions stress your spine in the same manner, and some positions are much harder on your back than others. In today’s blog, we take a closer look at some of the worst sitting positions for your spine.
Unhealthy Sitting Positions
Before we dive into the ideal way to sit, let’s take a look at some of the sitting positions that can be extremely hard on your spine.
- Sitting Without Spinal Support – If you’re sitting down in an area that doesn’t offer any back support, your spine is going to suffer. Barstools or sitting on the ground without anything to lean back onto for support can force your spine to handle more stress and make it harder for you to keep your spine in a healthy alignment. Always try to opt for a seated spot that has support for your back.
- Cross-Legged Sitting – A 2015 study found that cross-legged sitting for extended periods can elongate the piriformis muscle, which in turn can lead to increased sacroiliac joint instability, increased pressure on your gluteus muscles and pelvic misalignment. It’s not bad in short doses, but if you’re regularly sitting cross-legged, your spine can suffer.
- Hunched Forward – A lot of people like to hunch forward when seated in order to look down at a book or their cell phone in their lap. This hunched position knocks your spine out of a healthy alignment and tends to put extra stress on the cervical portion of your spine, which can contribute to neck pain. Try to have books or tech devices out in front of you instead of in your lap so that you’re not hunching forward in order to see them.
- Leaned Back – If you’re sinking into a couch or don’t have your driver’s seat position correctly in your vehicle, you may be naturally leaning back when seated, and this will increase the amount of strain on your lumbar spine. This can make it more likely that you’ll develop low back pain. You want a back support that actually keeps your spine upright instead of reclining.
- One Leg Crossed – Some people like to sit with one leg crossed over the other. Similar to the second point, this shouldn’t cause any problems if done infrequently for short periods, but if you are always sitting with one leg crossed over the other, it can lead to rotational issues with your spine and pelvis. Limit your time spent sitting with one leg crossed over the other.
So how should you sit? When possible, you’ll want to sit on a comfortable yet supportive seat that offers spine support so that your back remains in a healthy alignment. Of course, we don’t want you to stay in this position for too long, because prolonged sitting can still cause problems for your spine even if you are in a healthy alignment, so try to break up extended seated periods with some movement!
For more tips on how you can protect your spine when seated, or to talk to a specialist about a different spinal issue that you’re dealing with, reach out to Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
