Alternative seated positions

While the upright seated position (90-degree) seems to be the most commonly recommended (and used) position, it may not be the most healthy. Some very sophisticated studies using MRI imaging and stress measurement in the spine suggest that 135-degree thigh/torso position may be optimal for circulation, joint comfort, and weight distribution.

In the declined position the thighs are inclined with the buttocks higher than the knee and the angle between the thigh and torso is greater than 90 degrees. The reclined seated position also has a more open thigh-torso angle (105 to 120 degrees). For long seated periods, the more open position may be more comfortable. The declined position can be achieved without any special equipment other than what you’ll have in your linen closet—a tightly rolled bath towel. (See our article, Yoga for the Indexer).

All seated work positions are essentially static, with passive relaxation into a backrest that does not promote motion while working. If you are using any of these positions you need to incorporate some standing and walking periodically. Tightening and relaxing various muscle groups (muscle clenches) several times for 10 or 15 seconds can add some muscle activity which might be beneficial; however, neither of these positions provide the lower body movement which is most beneficial in avoiding sitting disease.

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Editor’s note: This article is part of a series on occupational challenges for freelance folks who sit in front of computers most of the day. Look for more on the details of making your workplace human-body friendly from our resident indexer and DO, S. Anne Fifer.