Why Sitting Posture Matters More Than You Think
We can’t avoid sitting, and not all sitting is harmful. Whether you’re visiting with friends, meditating, or relaxing after work, sitting can be restorative.
The problem isn’t that you sit. It’s how long you sit — and the posture you fall into.
The common desk slouch puts stress on your spine and nervous system. Over time, it’s linked to:
- Headaches, neck pain and forward head posture
- Low back pain and sciatica
- Tingling or numbness in the hands and arms
- TMJ (jaw tension)
- Pelvic floor weakness
- Decreased oxygen intake (causing fatigue and brain fog)
- Even changes in blood pressure, eyesight, and mood!
One of the most common problems we see is forward head posture — when the head slowly drifts forward from hours of slouching. Not only does it cause headaches and neck pain, but it also makes you feel older and more fatigued.
As chiropractors with over 30 years of experience, we’ve seen how often these problems come down to hours of poor sitting posture. The good news? There’s a simple way to fix it.
The Problem With “Sitting Up Straight”
When most people try to improve their posture, they stiffen up and sit tall “like a soldier.” Unfortunately, this doesn’t work because it:
- Creates unhealthy tension in your spine that often leads to other issues
- It’s unnatural and impossible to sustain
- Leaves you even more fatigued and falling back into the “slouch”
Instead, you need a way to sit that feels natural and effortless. That’s where the Relaxed Stack comes in.
The Relaxed Stack: The Right Way to Sit
Think of your spine as a tower of blocks in a game of Jenga. When the blocks are stacked evenly, they’re stable without effort. That’s exactly how your spine is designed to work.
Here’s how to set up your Relaxed Stack:
Step 1: Start With Your Feet
Keep both feet flat on the floor. Avoid crossing them for long stretches , and definitely don’t sit on your foot.
Step 2: Find a Neutral Pelvis
Imagine your pelvis as a bowl of water. Tip it slightly forward until the “water” feels level. Your weight should rest just in front of your sit bones, not behind them.
Step 3: Add a Pillow for Support
Use a simple throw pillow to make this position more comfortable. Sit on the front edge to gently raise the back of your hips, and let the rest support your lower back. (See the video below for a demonstration.)
Step 4: Stack Your Spine
Let each vertebra rest lightly on the one below , like blocks in a Jenga tower.
Step 5: Relax Your Shoulders
Roll them back gently, then take a deep breath and let them settle. Notice how there’s far less tension in your lower back and neck.
Watch the Complete Guide:
Quick Tips for Sitting Without Pain
Move often: Shift your position or stand up every 30–45 minutes.
Reset with shoulder rolls: If you don’t have time for a stretch break, roll your shoulders backwards while taking a deep breath to quickly reset your posture.
Check your screen height: Keep your screen at eye level, your head goes where your eyes look.
Use an external keyboard if needed: Working on a laptop can be very hard on your posture because it forces you to look down. Prop your laptop up so the screen is at eye level, and add an external keyboard so you can type comfortably at desk height.
More Information On How To Sit Well Anywhere:
Sit Better, Live Better
If you’ve been struggling with headaches, back pain, or fatigue after long days of sitting, remember: it’s not your fault, and it’s not permanent.
We’d love to help you sit (and live) pain-free.
Contact us today to book your appointment.
