The Ideal Computer Posture / Chair

[panacea]

I know this post seems simple, but the benefits are profound for anyone who uses a computer regularly.

Using computers for long periods keeps us in a relatively fixed position, causing strain on our bodies. Our bodies were meant to be in a dynamic state, even when standing we naturally shift positions. When sleeping, if sleeping on a natural surface such as napping outside in the grass on a perfect-weather day, we naturally shift positions during sleep. Walking is one of the most dynamic and natural positions for us, and many people can actually walk at a slow pace longer than they can sit up straight. Even when they can't walk any more, it's usually because of foot pain due to our modern footwear and modern surfaces rather than due to back pain.

This is all because sitting up straight is a relatively static position, even if your top half is swaying back and forth, your legs may not be, etc. The ideal computer position is one which puts you in a dynamic state without causing you to be unbalanced. Consider a large inflated air ball as a chair for example, while it seems these might be good for the back by making you sit up straight all of the time, they are really confining your waist to very limited movement, and same for upper thighs, which is where most of the strain is being put due to no back support or movement.

While not as good as walking, the ideal position to be in while working on a computer isn't standing either, because even standing is not enough movement. Even walking in a fixed direction on a treadmill desk is not ideal, because of several subtle reasons (the walking speed of treadmills is fixed and unnatural, manual treadmills are too effort-intense, automatic treadmills also are very confined which is not true natural walking movements, and also the flat surface is bad) and starting and stopping the treadmill every 10 seconds or so is not practical. Therefore, the ideal computer posture/chair, is a rocking chair which has all hard surfaces, like this one:

NOTE: this is not the one I use, I have never used it, and don't recommend it, it is just an image to give you an idea.



The rocking mechanism allows you to easily shift your weight and release pressure on static buildup points on your body. This can be instantaneously started/stopped by rocking with no conscious effort and so it is practical. The hard surface is necessary because it allows your body to be aware of the surface and therefore erect properly (as opposed to a cushion) as well as not constricting around the thighs/waist restricting movement, like a cushion does. When rocking on a slick hard surface, you actually move slightly back and forth in the seat naturally, which is good.

Another thing to keep in mind is that the rocking motion isn't actually the goal, the idea is to lean forward and hold that position as is natural when you use the mouse or keyboard, lean back when reading a line of text, move forward a little just to subconsciously adjust, all spread out over seconds or even minutes. It's not supposed to be an exercise - the purpose of the rocking range of motion is to allow you to shift your center of gravity off of the set of bones and muscles which are stressed due to prolonged static pressure.

Note: Rocking chairs such as the one in the picture are also not confined to one range of movement, as it's also easy to move side to side in them, especially when leaning forward, generally though, the higher the arc of the rocker legs, the easier the movement. If you have very thick carpets or some floor material which prevents sliding of wooden rocker chair legs from turning side to side, consider getting a hard but slick computer floor mat placed underneath it.

[cherimoya_kid]

You might want to take a look at gokhalemethod.com

[panacea]

it's just another peddler of similar things like alexander technique. Of course they work if you spend hours doing them or combine them with physical exercise, eating healthy, etc, because athletic people have better posture through more healthy bodies naturally. However, if you work long periods at a computer like many modern people, you are not out hiking every day or spending hours doing exercises. That is hardly practical for the majority of people and that's why these methods sell books and chairs but very few people actually follow through meaning it very seldom actually works. Therefore, it's not easy enough to be practical for "everybody" like they claim. What is practical for nearly everybody, is simply purchasing a chair. Not to mention that website's chair has a lot of things wrong with it such as cushioning. It doesn't matter how many flashy trademarks they put on their text to convince you they know what they're doing, a hard surface such as wood naturally sends feedback from your nervous system (in the buttocks for example) to your brain telling your subconcious how to erect yourself - hold your back upright. The moment you sit on a cushioned seat, that communication line is dampened and slouching naturally results after some time in people who are not already healthy/fit. That is why their chair needs and utilizes the backrest 99% of the time. The backrest is there to substitute the correct posture that naturally happens on a hard surface, and this substition is no better than wearing crocks to walk on concrete when you should be walking barefoot on grass, or use better shoe technology (just as an analogy, feet are not as important usually as they are less of a problem for most).

[cherimoya_kid]

So, here's the thing.  Neither the Alexander Technique nor the Gokhale Method really involve much in the way of "exercises".  They're more about awareness of how you move and your general posture.  You don't have to spend hours a day "doing" them, because there's not really a "doing".  It's mostly just becoming aware of bad habits, as well as what good posture and movement actually are. 

Here's a good link from someone who has really gotten a lot from the Gokhale lessons he took.

http://www.nathanmeffert.com/life-design/how-i-unlearned-32-years-of-bad-posture-in-four-weeks/

 

[eveheart]

Of course they work if you spend hours doing them or combine them with physical exercise

The posture of all sitting - computer, drafting table, sewing machine, etc. - stresses the body by curving it inward. I've worked at places where there are posture exercises posters on the wall. Basically, they consist of opposite postures to the position of sitting. The eyes, also, need a period of looking away at a distance, and you can incorporate this into your routine.

Another alternative is a podium desk, so you can stand while working. This should include an appropriate mat to stand on and a block or bar to raise your foot onto. Don't forget your eyes need to look away, and develop flexible standing habits that include some stretching and twisting.

If you need an ally in your request for this type of ergonomic accommodation, it would be worth it to find that person, whether it's a doctor, chiropractor, physical therapist, etc. If you are in the US, remember that the ADA (Americans with Disabilities Act) is your ally in requesting accommodations, and you can be sweet about it. I worked with a former professional basketball player who was about 7' tall, and all his office equipment was custom made for his size. What you need is minimal compared to him.