A hospital survey found that seven out of ten Singaporeans suffer from back, shoulder and neck pains. Jamie Nonis rounds up the worst seating positions and why they’re bad for you

Legs crossed at knees, leaning forward slightly
Why it’s bad: If a person is not sitting squarely and using the support of the chair, it will not only accentuate the twist from the crossed legs, fatiguing the lower back, but put additional stress on the neck, says Dr Robert Wasserman, founder of Chiropractic Care at Tanglin Shopping Centre and president of The Chiropractic Association (Singapore).

Legs stretched forward
Why it’s bad: ‘Sitting in this posture reverses the normal curve of the lower back, which puts more pressure on the discs and joints,’ says Wasserman.

Cradling phone between ear, neck and shoulder
Why it’s bad: ‘This causes major stress on the neck and upper back. One side of the neck is overly stretched while the other side is compressed. Over time, this will cause not only neck and upper-back pain, but headaches and possible problems with the nerves going to the arms, hands and fingers,’ says Wasserman.

Leaning back with elbows on the armrest and legs stretched out
Why it’s bad: Although most people think it’s comfortable to sit this way, the doctor cautions: ‘The lower-back curve is reversed, which puts increased pressure on the discs and joints, while excess pressure is put on the middle back. The position of the arm, with the wrists on the edge of the table, might also cause compression of some wrist tendons and nerves.’>

Slouched, propped up by pillow under buttocks
Why it’s bad: ‘This will accentuate the reversal of the lower-back curve and the increased pressure in the back. Instead, a pillow should be put on the small of the back between the person and the chair to support the curve, and should not be used on the seat,’ says Wasserman.

Leaning on wrists
Why it’s bad: While using the back support is good, leaning forward reverses the curves of the back. ‘This has been found to increase the pressure and stress on the lower back, as well as strain the neck and upper back. Leaning for long periods on one’s elbow and wrist will cause stress on these areas as well, and can potentially irritate the nerves. The neck might also be strained if it is constantly leaning to one side,’ says Wasserman.

Sit pretty
Dr Wasserman’s recommendations for perfect posture
The spine has four primary curves, and it is best to try and maintain these curves while sitting to alleviate some of the stresses. However, most people tend to reverse the curves when they sit. Sitting also causes muscle imbalances in the spine, as well as the muscles of the lower extremities and the shoulders. Over time, these imbalances will lead to painful conditions.

Bad posture also increases pressure within the discs of the spine and greater compression on other tissues. This causes increased wear and tear, which may lead to conditions such as disc herniation (slipped disc), spondylosis, sciatica and other spine-related problems such as numbness in the extremities and headaches.

    Use a chair with good lumbar support and a seat back that comes up to the shoulder blades. The chair should have adjustable height and a tilting seat pan so you can customise the chair and obtain optimum posture. Adjustable armrests are useful to help support the arms, taking stress off the wrists as well as the shoulders. However, no matter how good the chair is, the person must make a concerted effort to sit up straight with their back against the support.
    Face your computer monitor squarely and ensure that it is at the proper height – the top of the monitor should be about the same level as the eyes.
    Get up and move around at least twice every hour you spend working on the computer. Bend backward, forward and side to side during this ‘mini-break’.
    When sitting, make sure you move your head in all directions, as holding your head in one position for too long stresses the neck and upper back.
    If you have to sit most of the day, it is important to engage in a balanced exercise programme to counteract the sedentary lifestyle.

Best seats available
Prevent pain and strain with the right chair

Swiss Ball
Physical therapists, kinesiotherapists and personal trainers often recommend using the Swiss Ball as a chair as it ‘forces’ you to sit upright for proper spine alignment.
Newcomers should go easy and start by using it for a half-hour or less each day. Also, make sure you get a ball that’s the right size for your height. While seated, your hips should be at the same level as your knees or a fraction higher, and your thighs should slope downwards rather than be at a 90-degree angle.
$18.90-$29. World of Sports outlets.

HÅG chairs
The award-winning and eco-conscious HÅG chairs from Norway incorporate a unique tilting mechanism that forces you to move your whole body without having to make a conscious effort. HÅG also gives you an upright posture and facilitates breathing, which increases the level of oxygen in your blood – making it one of the best ergonomically correct chairs in the market. Plus, there’s a ten-year guarantee on each. $495-$5,345. Style:Nordic, 39 Ann Siang Rd (6423 9114).

Dr Riter’s Ergo Chair
The chair’s unique design comprises an egg-shaped flexible ball (the height is adjustable by inflating or deflating the ball) housed in a steel frame. When seated on it, your abdominal muscles will naturally tense to tilt the pelvis, while the lumbar spine flexes and extends to reach the balanced position of optimal function and stability. The muscles then contract to hold the position, which makes the body aware of the correct posture. Apparently, you’ll notice better posture after just one to two weeks of use. What’s more, the ball can even be easily removed from its frame and used for exercise.
US$200 (S$285) from www.comfortchannel.com.