What is the optimal sitting position for preventing both lower back pain and neck pain?

Question

http://www.msnbc.msn.com/id/15939377/ns/health-health_care/t/ease-back-pain-dont-sit-straight/#.TpUf3fIUGf4 says that a 135 degree sitting position is optimal.

When strain is placed on the spine, the spinal disks start to move and misalign. At a 90-degree sitting position, this movement was most prominent. The disks were least moved when subjects were sitting back at a 135-degree sitting position.

"We have to do something that is similar to the lying position," Bashir told LiveScience. Lying down in a relaxed position with your knees slightly bent is the best position that a person can be in, because it doesn't cause any stress on the ligaments, the thigh muscles as well as on the back.

Sitting on a chair that provides proper support, such as a slightly tilted back car seat, can mimic the relaxed supine position. Slouching caused a reduction in the spinal height which means that there was high rate of wear and tear in the lowest two spinal levels.

But it's a single 2006 research study. I tried leaning back and it seemed to trigger lower back pain. And also - it seems that everyone recommends lumbar rolls, but lumbar rolls would make it more difficult to lean back, unless you have a chair that allows you to recline

Also - see http://www.posturepress.com/sitebuildercontent/sitebuilderpictures/ChairOneThirtyFive240.jpg

Reclining backward at a 135 degree seat angle may be "the best biomechanical sitting position" for the back as claimed by the research, but it isn't for the neck. A person sitting at a 135 degree seat angle must counter-recline their head and neck forward at a 45 degree angle to look straight ahead as one is required to do when working in a seated position. Dr. Bashir said "Sitting in a sound anatomic position is essential, since the strain put on the spine and its associated ligaments over time can lead to pain, deformity and chronic illness." I think pain, deformity and chronic illness is exactly what you'll get in your upper back and neck if you sit reclining backward at a 135 degree seat angle.

I've noticed that my computer monitor is placed above my head (difficult), then if I'm reclining at 135 degrees, my neck is going to be at an angle less than 90 degrees (which is bad for the neck)

Answer 1

I think there is no certain sitting position because I believe it is very subjective subject. But there are some points for sitting healthy for our body. The point is all organs have effected each other. I can't say sitting XXX degrees is the best. How can I know my sitting position could be best for you? Because of this, I don't believe this kind of news. People should create their ergonomic standarts. By the way, all around the world, there are some topics can help all people about this situation.

For example; http://www.weizmann.ac.il/safety/ergonomics.html (Which is my favorite) can help some points of your question.

1. Sitting in front of the Computer

   • Adjust the height of the chair according to the height of the work station, ensuring that your hands are: at a 90 degrees angle, between arm and forearm, parallel to the table, and that your shoulders are relaxed and without strain.

   • Should your legs not reach the floor in this position, add a stool so as to allow a sitting posture in which your legs are supported, for more convenience.

   • Lean back on the chair in a 105 degrees angle. This will reduce pressure on your back. (Use the chair lever to change the angle of the back rest)

   • Adjust the height of the back rest of your chair for full support of the lower back (Use the chair lever to change the height of the back rest.)

   • Adjust the height of the computer screen until its upper edge is on the same level as your eyes. If the screen is low, its height should be adjusted. Another option is to raise the screen.

   • The optimal distance between your eyes and the screen should be that of the extended arm, i.e., between 60 to 70 cm.

   • The keyboard and the mouse should be placed side by side, 8 – 10 cm away from the edge of the table, to enable placement of the palms in a straight line with the mouse and the keyboard.

   • Make sure that your wrist is positioned straightly when typing and that your wrist is not bent.

   • The forearm should be supported by the table or by the arms of the chair.

   • Take regular intervals (5 minutes every hour) and perform stretch and relax exercises.