Sitting for a long time can cause computer pain, regardless of what position I’m in. Even if my posture is perfect, pain doesn’t care. It cares about how long I’ve constantly activated my chronically overused postural muscles.
That’s why different sitting positions matter when it comes to comfort, long-term health, back pain prevention, work productivity, mental clarity, and energy levels.
It’s not uncommon for office workers to grind out computer work while long sitting. A similar sitting position is common when they commute to and from work, travel, during leisure time on the couch, the list goes on…
Poor postures often lead to strain or discomfort.
In this article, I’m sharing a round up of specific sitting positions. It’ll also include useful tips on good posture and avoiding pain when sitting.
8 Different Types Of Sitting Positions
Here are the most popular ways of sitting. I wouldn’t recommend all of these as good sitting posture at a computer for long periods. Each type will mention whether or not it’s a part of my computer ergonomics routine or not.
Chair Sitting (Standard)
The old classic. I often refer to it as balanced, neutral sitting. I describe it to sit in a chair with:
- a neutral spine, with its natural curves intact
- elbow height slightly higher than desk height
- hip level slightly higher than knee level
- knees are bent at a 90 degree angle
- feet flat on the floor
- if correct chair height doesn’t leave feet touching the floor, use. a footrest
- eye level even with the top of my monitor screen
The pros of this position are that it’s the:
- most functional
- most socially accepted
The con of this position is:
- sitting in any position for long periods of time can cause repetitive strain and overuse injuries, regardless of how good my posture is
Cross-Legged Sitting
This one is commonly referred to as the old criss cross applesauce. There’s also a version of it called tailor sitting.
I wouldn’t sit this way in a desk chair. But I do practice short sitting (a couple minutes) like this, to stretch out my tight hips and adductor muscles.
Sitting with both legs crossed is probably the most common of the floor sitting positions.
To scale cross-legged sitting, or lessen the intensity, the ankles don’t have to cross. The soles of the feet can face each other (regardless if they touch or not). This is known as ring sitting.
Full Lotus (Padmasana)
This is a yoga pose that is typically done by advanced yogis. It’s like sitting cross-legged, but more intense. Because the feet are pulled in towards the pelvis as far as they can go. This pose really opens up the hips and adductors.
Half Lotus
Half lotus is similar to full lotus, except this pose means one of the legs straight out in front, flat, while sitting on the floor.
Kneeling Sitting / Seiza
Kneeling sitting is a therapeutic sitting position. It’s another advanced sitting kneel position. It’s also known as Seiza, which is a traditional Japanese sitting posture.
The user is sitting on top of their legs with their:
- knees fully bent
- shins on the floor
- tops of feet flat on the floor
- butt resting on lower leg or heels
- spine upright and neutral
- hands resting on quadriceps
Pros of Seiza include:
- upright torso posture
- hip and ankle stretch
- good maintenance for gross motor movements (running, jumping, squatting, etc)
Cons of Seiza include:
- it’s an advanced move
- can be very difficult for office workers
- can provide little to no relief for a person who doesn’t stretch or do hot yoga
- can be very painful if not done correctly, or if the user isn’t ready for this advanced pose
Perching (Edge of Chair)
I’ve perched on the edge of my chair before, but only for short periods of time. I don’t want to perch for long periods of time, because it takes away the back support of my desk chair.
Perching for short periods can be helpful in activating muscles that have been underused. But perching for long periods of time would just lead to my postural muscles getting overused. It would also be likely that I would lose my neutral spine over time, causing me to slouch forward.
Reclined Sitting
I often sit at my desk with my torso reclined. Because it gives my postural muscles a break (from supporting my torso). And when those overused muscles get a break, it gives me more energy, both physical and mental. Which increases my work productivity.
The below image is an example of how I recline my torso in my office chair. She still has a neutral spine, with its natural curves intact. Her head is supported. The only problem I have with her posture is she is sitting with their legs crossed in front.
Saddle Sitting / Horse-style
I would never use saddle sitting / horse-style, or side sitting, when sitting at a computer.
Because I want my body to be as symmetrical as possible when I’m working for long periods of time. Any asymmetrical energy, or muscle activation, will eventually cause something to go wrong. Muscles get tighter on one side. This pulls on a tendon too much. Which eventually causes pain, inflammation, and dysfunction.
Can Bad Sitting Posture Cause Back Pain
Bad sitting posture definitely causes back pain. Especially when slouching forward, forward-leaning, sitting up too straight, or unsupported. All these poor postures increase pressure on the spine, shoulders, and neck. Which increase the risk for conditions like lower back pain or shoulder strain.
Quick side note, check out how to relieve shoulder pain from sitting at desk if you have keyboard and mouse shoulder.
In addition to back pain, poor sitting posture can lead to stiffness, chronic discomfort, joint stress, and muscle imbalances over time.
To correct your bad sitting posture, start with how to improve posture while sitting at computer.
What Is The Best Sitting Posture
The best sitting posture for me, when working on a computer, is chair sitting (standard).
This means:
- spine balanced and neutral, with its natural curves intact
- feet flat on the floor (or footrest, if necessary)
- knees slightly lower than hip level
- shoulders relaxed, but lightly activated
- head aligned with spine
- eye level even with the top of the monitor screen
How To Sit With Good Posture
Keep back supported and spine neutral.
When sitting for long periods of time, it’s very important to maintain a neutral spine. If necessary, I may add an additional lumbar support.
adjust chair height so knees are at hip level and feet flat.
I used to sit with my chair too low. My hips were below my knee level. This caused overuse and shortening of my hip flexors.
To avoid this mistake, I sit with my hips at least even with my knees. But preferably, I’d have my hips slightly higher than my knees.
I also used to have poor foot positioning. This lead to muscle tension and joint dysfunction throughout my legs. I eventually needed 3 ankle surgeries to correct my issues.
To avoid this mistake, I always keep my feet flat on the floor when sitting (or a footrest, if necessary).
position shoulders relaxed and avoid forward head tilt.
I always keep my shoulders in a neutral position (not rotated internally). I keep them relaxed, but lightly activated.
Forward head tilt is when my head would fall forward in front of my torso. This put excessive pressure on my neck. The anterior muscles on my neck shortened. The posterior muscles on my neck lengthened. This imbalance created chronic neck pain that took a lot of time and work to fix.
use lumbar roll or cushion if needed.
Not everyone needs additional lumbar support. Sometimes I do. Sometimes I don’t. I usually need it later in the day, after I’ve been sitting for a while. For more information on this topic, check out the article I wrote titled What Does Lumbar Support Do?
encourage breaks every 30-60 minutes to stand, stretch, and reset posture.
If I didn’t take any breaks, I’d be sitting in the exact same position for 9 hours straight, 5 days a week. That would be a fast track recipe for chronic pain, repetitive strain, and overuse. Breaks are an important part of my computer ergonomics process. To learn more about my ergonomic process, check out improve posture at computer.
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Delete Their Sitting Pain
P.S. If you liked this article, you’ll love the digital store I just published.
🙏 Thank you for supporting my work. -Todd