We spend an average of 66.5 hours a week sitting, according to the British Heart Foundation1 – that’s 9.5 hours a day, and more hours a day than we sleep. Whilst we spend much of our time sat down, many of the population is sitting incorrectly, with over half of people in their early twenty’s having bad posture2.
Over time, health experts warn that daily bad posture can lead to a range of negative effects on our mind and body, including headaches, insomnia, and poor balance. Conversely, correct posture has been linked to pride, confidence, and increased energy1.
The team at Barker and Stonehouse speaks to Dr Deborah Lee from Dr Fox Online Pharmacy and Dr. Stefan Mindea, MD about the common sitting habits that may be detrimental, 5 suggested sitting positions, and the importance of quality chairs for posture.
Common sitting habits detrimental to posture
Dr Deborah highlights four sitting positions that many of us are guilty of doing, including sitting with feet dangling, sitting slumped to one side, crossing the legs or ankles, and sitting for too long in one position. She also adds that many of us don’t incorporate lower back support, such as a cushion.
For those who work from a desk regularly, she warns that sitting with a lowered or titled neck can also impact our posture negatively.
Dr Stefan explains this can cause strain on the spine, explaining that when the head is tilted forward—commonly known as “tech neck”—the effective weight of the head increases exponentially due to the angle. For example, at a 30° forward tilt, the head’s weight feels like 40 pounds to the neck. This unnatural strain leads to muscle fatigue, headaches, and chronic neck pain.
How does the way we sit affect us physically and mentally?
Poor posture has a huge impact on our overall wellbeing, giving the following possible affects:
- Poor balance– For good balance, the spine needs to be kept in alignment. Poor balance can then lead to falls.
- Headaches– Tension in the head, neck and thoracic spine can cause headaches, often described as tension headaches which can be severe and throbbing.
- Cognitive function – Having a poor posture can result in shallow breathing, lower oxygen levels, lack of attention, awareness and memory and poorer cognition.
- Anxiety and depression– Studies have shown that sitting up straight makes it easier to see things positively. But slumping in a chair means negative thoughts accumulate more easily and this can bring on anxiety symptoms and lower your mood.
- Insomnia – Tense muscles are harder to relax. Neck and back pain can interfere with the ability to sleep.
What is the best way to sit for ‘perfect’ posture?
- Sit facing forward with your feet flat on the floor. This may mean altering the height of your chair as you should not sit with your feet dangling or your knees bunched up. Don’t cross your knees or ankles.
- Your knees should be at the same height as your hips.
- Your ankles should be slightly in front of your knees.
- Keep your back in contact with the back of the chair, using a cushion if needed.
Reclining slightly backward with proper chair support is the most effective way to minimize lumbar disc pressure and maintain spinal alignment. This reclined posture relieves pressure on the lumbar discs and aligns the spine more naturally.
Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.
