The Four Best Ways to Sit at Your Computer

[jbischke]

Recently posted this to my Zaadz Blog and it was really popular (even ended up on the front page of Lifehacker) so I figured I'd re-post it here. I'd love to hear any thoughts you might have on my suggestions!

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The reality of modern day information work is that most of us spend a good chunk of our time each day seated in front of a computer. I'm big on time maximization so my feeling is that if we're going to be on a computer all day why not make the best of it. The problem with poor posture is that eventually over time it leads to injury.

Part of my reason for writing this is personal. My Dad has been a computer programmer all his life and when he was in his early 40s he started having major back spasms which pretty much ended any athletic activity for him. And he is just one of many…did you know that there are over 200,000 hip replacement surgeries each year in the U.S. alone?

So if you're interested in not going down with a back/hip/whatever injury later I encourage you to continue reading…

#1 - Exercise ball - Apparently very popular with the folks at Google. It's pretty tough to slouch on an exercise ball (actually you will probably fall off). Plus it keeps you active throughout the day because you have to do a little “micro-balancing.” The other thing that I like (yup, I'm a dork) is stretching while at the computer. You can actually do a pigeon pose that feels really good and loosens up your hips. The main consideration here is to make sure that your chair is the right height. There's a chart on this page that will help you choose the best ball based on your height.

#2 - Kneeling chair - I have a kneeling chair at the office and really dig it. It keeps your spine erect and is very comfortable to sit in. You definitely can slouch but if you sit on the chair properly you probably won't find yourself doing so very often. If you're going to get a kneeling chair I'd highly recommend springing the extra dough for the Tempurpedic version. Your knees will thank you for it!

#3 - Lotus position - This is a method I haven't experimented much with but would like to in the future given how good sitting cross-legged is for the hips. The major obstacle here is that you either need some sort of platform to sit on if you're going to use your regular desk or you need a desk with a lower height if you're going to sit on the floor. Having said that, I think this would be a great way to sit at your PC (especially when at home…probably not so practical for the office…).

#4 - Treadmill. OK, this isn't actually sitting…but I stumbled across a great page talking about ”walking while working” and I find this kinda fascinating. We have this huge problem with obesity as a society which could largely be cured if people would walk for a half hour or hour each day. And we have all this time in front of computers reading e-mail and the like where technically we could be walking. Hmmm… I noticed that one of my favorite bloggers (Jason Calacanis) was recently talking about this and so maybe we can start a trend. Can you imagine if corporations created fitness rooms with treadmills and docking stations for peoples' laptops. That would be kinda sweet.

Anyway, I'd love to hear feedback on the ideas above as well as any other suggestions for healthy ways to sit at a computer. Thanks!

[maclinda]

I do the lotus position one a lot; I have my laptop on the dining room table and our chairs don't have arms.

Can also vouch for the value of sitting on an exercise ball except for one point: to sit correctly, your hips and knees need to be at 90 degree angles. This often puts you a little bit low at your computer desk, and your shoulder can get very sore from reaching up to the mouse. So adjust your chair/desk heights properly, or you can land up hurting, from trying to do something healthful (ask me how I know this--lol)

[Mark Lapierre]

My first thought was, "How do you know these are the best?"

And my second thought was, "Why does the best environment for ergonomically sound computer use as I've always seen it mentioned, involve a combination of chair, desk, monitor, and posture, all individually adjusted?"

And then, "What is it about both the standard ergonomic advice, and these alternatives, that make them the suggested 'best' setup? Are there elements which apply across all environments? And since a good chair, used properly, provides all the support we need, yet so many people still end up slouching, is it possible to damage yourself regardless of what you're sitting on?"

Exercise balls were banned at my previous workplace because of reports of people falling off them and hurting themselves.

Anyway, I know I sound skeptical, but that's because your post claims to list the best ways to sit at your computer, but doesn't offer any reasons for why they're the best ways.

[JiriNovotny]

I sit on an excercise ball and love it... and I never felt off It's a lot of fun too, you can just bounce a bit if you are feeling like it (eg. if you just made some money off the internet ).

I would love to try the kneeling chair one day, kneeling at computer is very comfortable, but only for a certain time if you do not have something really soft under your knees.

[jbischke]

Originally Posted by Mark Lapierre

My first thought was, "How do you know these are the best?"

I don't. They are the four best ways I've found to date in terms of keeping my posture solid, allowing me to stretch and/or exercise at the computer, etc. I'd love to hear other better ways to sit...that's kind of why I wrote the article.

[Angela]

I've been a lot more comfortable sitting at my computer since I've been learning the Alexander Technique. I alternate between an Aeron chair and an exercise ball (can't use the ball while wearing a skirt). Either way, I use the Alexander Technique to stack and balance my body in a way that minimizes strain -- particularly in my neck and shoulders.

[Niki]

I think the best way to sit after your pc is to change your position often. like every 15 minutes.

[hindweb]

Thank you for an interesting post! It was good information...

[Holden McNeil]

Is it just me, or is the Lotus position really uncomfortable? I can't even put both my feet above my legs like that, one at a time, maybe. Is it a flexibility thing? I used to be able to do it when I was little (like 10-12) but now it just hurts!

[Mark Lapierre]

Originally Posted by Holden McNeil

Is it just me, or is the Lotus position really uncomfortable? I can't even put both my feet above my legs like that, one at a time, maybe. Is it a flexibility thing? I used to be able to do it when I was little (like 10-12) but now it just hurts!

I'm the same. Half-lotus for me until my flexibility improves. I've been told that it's the most solid seated position. But then I've also heard the same about the way the Japanese sit with their feet and legs tucked under them. That position also hurts after a while

[Andy]

I personally love the exercise ball. At first using it was tiring since there's nothing to rest your back on but I figure after awhile it must strengthen your back since it becomes easy. Plus it IS fun bouncing and moving around on it every now and then, good way to keep from being completely stationary. I haven't tried a kneeling chair before, I'd like to see how comfortable those are.

[ahimel]

Originally Posted by Mark Lapierre

I'm the same. Half-lotus for me until my flexibility improves. I've been told that it's the most solid seated position. But then I've also heard the same about the way the Japanese sit with their feet and legs tucked under them. That position also hurts after a while

I just sit cross-legged on my chair. The seat of the chair is short enough that I can sit on it without running into the arms. That keeps my back straight, and keeps me from leaning in to peer at my monitor. (It also provides a convenient spot for my wireless keyboard.)

My little sister kneels on her computer chair in the Japanese style. She sits the same way in the car, making her the only person who can comfortably sit in the backseat of my sports car. I mentioned this thread to her, and she was delighted to learn that she can do something that grown-ups can't. (She sits at the computer in this manner for hours on end.) So I think it's a matter of practice - she's been sitting that way for a decade, and it's easy for her. You haven't sat that way for a while, so it's hard for you.

[Mark Lapierre]

Originally Posted by ahimel

My little sister kneels on her computer chair in the Japanese style. She sits the same way in the car, making her the only person who can comfortably sit in the backseat of my sports car. I mentioned this thread to her, and she was delighted to learn that she can do something that grown-ups can't. (She sits at the computer in this manner for hours on end.) So I think it's a matter of practice - she's been sitting that way for a decade, and it's easy for her. You haven't sat that way for a while, so it's hard for you.

Yup, no doubt. Half-lotus while meditating used to be still be painful a few months ago. There's almost no discomfort now.