Stand on your bottom, what?! The truth about sitting.

We started this series of blogs at the top and we're working our way down to the bottom, literally, that thing you sit on.

 

I don't like to teach from an overly anatomical view, too much detail to think about in day to day living. I'm much more interested in the way we think and react, rather than what we think about, but this is something really useful for you to consider.

 

Look at how the bottom of the spine joins with the pelvis. What changes to that relationship when the weight bearing changes from going through your hips, and ultimately to the ground via your feet, to going through your sit bones into your chair? Not much! You'll notice that both the hip joints and the sit bones are below the sacral-iliac joint, that is, where the base of the spine, the sacrum, fuses with the pelvis.

Alexander Technique London for improved posture
Picture by Aron Cserveny and used with permission by Tim Soar MSTAT

As far as your spine is concerned sitting and standing is pretty much the same thingso why do you sit so differently to the way you stand? One reason is that you may simply not be aware that your sit bones are there to be sat on, or "stood" on as I like to say. It's common to see people using their coccyx, or tail-bone, to be the point of contact with the chair which causes the pelvis to tip backwards and rounding the lower back, hence the lower back pain many eventually suffer from sitting in this way.

 

The surface that you sit on is also a huge contributing factor in how you sit, but as long as it is flat and firm it will do. My motto is "if you can stand on it, you can sit on it". Ignoring that most office chairs swivel, it is the support that the surface provides I'm interested in here, so I don't want you to have an accident at work now!

 

This is why sofas are so hard to sit on well. Try standing on your sofa and you'll soon find how hard it is to feel balanced. With your sit bones as your "feet" it is no wonder that sitting on a sofa is hard to do well, and you give up by collapsing into it. I'm going to leave out discussing ergonomic chairs for now as that will be the topic of my next blog. 

 

Another reason is that the act of sitting is incorrectly associated with relaxing. Sure, it's more relaxing for the legs and hips, but as far as your torso/spine is concerned, sitting is as equally dynamic as standing. Even the word "relax" seems to be misunderstood, I'm often heard saying during lessons "that's not relaxing, that's collapsing!"  It is perfectly possible to relax into a balanced posture, whether sitting or standing, so that our bones support our weight. Yes, the postural muscles will still be working, but think of them as having tone rather than tension. It is when poise and balance is lost in collapse that movement muscles as well as the deeper postural muscles become over-worked trying to support the collapse that tension arises; that's not relaxing at all!

 

If your office chair tilts backwards allowing you to come to rest against the back support this is still likely to be another form of collapse. As I have mentioned in the past, you could think of this as elegant repose in order to do it well, but if you are honest with yourself you'll have allowed the muscle tone of your torso to go limp. And what's wrong with that if your back is being supported? Well, your arms are an extension of your back!

 

Don't make the mistake of thinking your arms are simply attached to your shoulders, that may be true as far as the skeleton is concerned, but your arm muscles overlap and are embedded deep into your torso, all the way down your back to the top of your pelvis. So if you lose the integrity and tone of your back you will lose the support from the roots of your arms, and without that the use of your hands is compromised potentially contributing to RSI and Carpal Tunnel Syndrome.

 

As with many aspects of the Alexander Technique, there is also the way you think to consider. Like the association of relaxing being inert, the very phrase, sitting "down", encourages the thought that that is where you are wanting to go in your entirety. What you don't want to do is remedy that by doing the opposite, by "sitting up straight" as we were all no doubt told to do as children, as that encourages effort, and effort will lead to tension. That's why it is so tiring to "sit up straight" as it is commonly understood. Instead, just remain lightly standing, but on your bottom, being bright, alert, active and engaged. If you start to feel tired it's fine to use the back rest (still thinking of elegant repose!) and take time out for a few minutes, just don't use your computer like this. Better still, get up and walk around and get your blood pumping again.

 

Now that we've worked our way down, now would be a good time to go back and review how the head balances at the top, as the two work together to help you remain poised and at ease when sitting and standing.

 

In my next blog I'll be discussing the short falls of ergonomic chairs ...

 

 P.S. Here's a thought, if sitting is standing on your sit bones, how does it change your experience to consider standing as sitting on your stand bones?

 

 

Come and find out if the Alexander Technique is the solution you were looking for. You've got nothing to lose but your pain!

 

Please feel free to contact me for a no obligation chat to see how the Alexander Technique can help you too.

 



Write a comment

Comments: 10
  • #1

    Mark Josefsberg (Friday, 09 January 2015 03:21)

    Great, clear, simple explanations.
    I will be sending my students to your site, and this page.

    Thanks Adrian!
    Mark Josefsberg-Alexander Technique NYC

  • #2

    adrianfarrell (Friday, 09 January 2015 12:22)

    Thanks Mark, I really appreciate that, especially coming from you! :)

  • #3

    Jill Freeman (Saturday, 10 January 2015 02:16)

    Thank you Adrian for the clarity. I love the concepts of 'standing on your sit bones' and 'sitting on your stand bones'.
    Jill Freeman,
    Mangonui, New Zealand

  • #4

    Sarah Warman (Monday, 19 January 2015 13:27)

    Nice one Adrian, I love it!

  • #5

    adrianfarrell (Monday, 19 January 2015 15:10)

    Thanks Sarah, much appreciated.

  • #6

    Paul Humes (Wednesday, 11 February 2015 07:10)

    clear and concise education. should we all
    stand up at work !!

  • #7

    Erin O'Leary (Wednesday, 15 April 2015 00:20)

    thanks for this, I would like to share on my blog if you don't mind.
    I'm a new teacher and this is a great, clear resource for my students.

  • #8

    Morgan (Sunday, 19 June 2016 21:01)

    This is so important for our health! Thank you for sharing. ... I'm curious what you think of sitting on exercise balls. I know I can't stand on it, so you probably wouldn't recommend it, but I have found the ball alleviates lower back pain if I sit on it.

  • #9

    Lina (Saturday, 18 March 2017 18:48)

    Thank you, it was very useful.

  • #10

    Irene (Saturday, 01 April 2017)

    Great video. I certainly was thinking wrong the whole time. Thinking a more cushioned chair would prevent me from getting sciatic nerve pain.