Which sitting posture is best for you?

Tuwing dadaan itong HS (Health and Safety) Officer sa may mesa ko, pinupuna niya ang aking sitting posture. Gawi ko kasi ang medyo naka-recline ang backrest ng upuan at hindi perpendicular sa ground. Sabi niya dapat daw, straight body ang upo. Ang mga arms at elbows 90 degrees habang nag-ta-type sa keyboard. At ang keyboard dapat malapit sa katawan. Eye level on top part of the monitor. At ang mga legs 90 degress touching the floor.

Langya, sinubukan ko ito for one week. Hindi ako komportable at parang sumakit pa ang leeg at likod ko. Kaya balik ako sa dati kong relaxed posture na parang medyo nakahiga, at ang keyboard malayo sa katawan para maka-rest ang arms ko sa desk.

Ganyan talaga ako. Matigas ang ulo (yung sa itaas, ha). Just because it’s been the common practice to do something, doesn’t mean that it’s the correct or best way. So nag-research ako sa web. Ano nga ba ang tamang sitting posture? I chanced upon this article titled “90-90-90 and All That” by Dan MacLeod.

Ayon kay Dan, yung classic posture na dapat right angles sa knees, hips and elbows (tatlong 90 deg) ay galing pa sa isang Prussian orthopedic surgeon in the 1880s. Wala naman daw itong scientific basis, but was based in the militaristic culture at the time.

Gumawa si Dan ng sarili niyang pag-aaral. Sinukat niya ang pressure sa lower back ng bawat posture. Gumamit siya ng X-Ray para makita ang position ng vertibrae. Eto ang mga natuklasan niya sa kanyang pagaaral:

1. When sitting, the posture that creates the least pressure is when the angle at the hips and knees is about 120 deg. Note that this is the general posture when sitting in a car.

2. Leaning back on a chair backrest reduces pressure on the lower back. Contrary to tradition, leaning back on a chair is not bad for your back.

3. The classic typing posture creates the most pressure on the discs in the lower back.

4. Science does not support the recommendation of sitting at right angles. Rather, a semi-crouched position is better.

There is no single posture that is correct for an 8 hour day. You must move and change positions.

Sabi pa ni Dan,

Personally, I would not conclude that the 90-90-90 is wrong. There is still some value in this rule of thumb – it is an easy rule to remember and it can help you avoid some extreme postures. The way to think about it is that the rule can help you get in a starting position from which you can vary.

I forwarded the link to our HS officer. Ngayon di na ninya ako sinisita.