BackFix Tips from Dr. Jeff Keysar, DC

Rehab Lesson #3:  Standing vs. Sitting

How To Sit

The act of sitting, while seemingly benign, places a great deal of stress on the front of the spinal bones and the discs. Ordinarily, the discs and vertebral bodies of the lumbar vertebrae are meant to carry approximately ⅓ of the weight placed on them, with the remaining ⅔ being supported by each of the spinal joints. In the sitting position, the lumbar spine flexes forward, placing 100 percent of the stress on the vertebral body and disc. If this position is maintained for a brief period, there are no damaging long-term effects. However, if this position as shown below is held for long periods of time at regular intervals, this excessive pressure causes the discs to wear out prematurely and contributes to premature arthritic degeneration of the spinal bones.

The proper sitting position is to be sitting forward at the edge of your chair with your knees lower than your hips (see below). Your feet should be resting underneath your hips, if possible. This position allows your pelvis to rock slightly forward and your spine to more easily maintain a proper, upright position. The spinal joints, discs, and vertebral bodies are evenly sharing the weight of the upper body when sitting this way, which also reduces the likelihood of premature spinal aging and disc degeneration.

After sitting for any 15 minute period, you should get up and walk for 3-5 minutes. Anyone with a job that requires sitting should try to follow this schedule as frequently as possible. If you can’t walk for 3-5 minutes, standing at your desk and doing some simple stretches, spinal twists, or rocking your hips side to side will also do.  A good alternative is to sit in the position mentioned above for 5 minutes, then switch to a full seated position, which is completely back in your chair with your spine resting against the seatback. Sit this way for 5 minutes and then switch back to the forward seated position on the edge of the chair. After 15 minutes, get up and walk or stretch for 3-5 minutes as described. This will also help minimize unwanted stress on the lower back.

How To Stand

Thanks to recent media coverage of the dangers of prolonged sitting, standing desks and standing work environments have become the new work ergonomic trend. However, standing at work does not come without risks. Studies are now showing that people who stand for long periods of time at work are often developing leg swelling along with lower back and leg pain. I know what you’re thinking - “I can’t sit, I can’t stand…what am I supposed to do?”

The problem is not that a person sits or stands at work. The problem arises when all someone does at work is sit or stand. Taking frequent breaks to change body positions is necessary to blunt the effects of prolonged sitting or standing. If you must stand at work, have a seat for a couple of minutes after you’ve stood for 15 minutes. If you’re unable to take a seat, the next best alternative is to take a brief walk for a few minutes after each 15 minutes of standing. If your job requires you to do nothing but stand and walk all day, you will still feel the effects of this activity over time, and your only choices are to make sure your footwear is comfortable enough to last you the entire day or consider alternate job options. 

I know the latter choice sounds extreme, but when you consider that the quality of life you have later depends on what you do now, switching to a different job that doesn’t wear on your body so much will pay off over the long run. You’ll feel better now, which will keep you productive at work, and you’ll feel less wear and tear later, which will allow you to enjoy your time off and/or retirement to a greater extent.

If a job switch isn’t an option, get good footwear, take breaks when you can, and visit us routinely to keep your joints as mobile as possible.