Don’t blame the chair - rethink how you sit
Sitting often gets a bad rap - you've probably heard the phrase “sitting is the new smoking.” And yes, long, unbroken periods of sitting aren’t great for your body. When we slump back in a chair, everything tends to switch off. But it’s tiring to be on the move all day, every day. So sitting does make sense when we’re tired and need a break.
The problems come when we sit a lot without needing to rest - like when we default to a chair to do a task that could be done standing, walking, or even on the floor. That’s when it’s worth rethinking how, when, and why you sit.
Choosing when (and how) to sit
If you’re already breaking up your sitting with movement, you’re on the right track. Adding in mini movement breaks, perhaps using a timer, your device, or visual reminder, can help you avoid losing track of time and staying stuck in one shape.
But you can also go a step further. When you choose to sit to do something (and it’s not all about rest), you can also think about how you sit. Not all sitting positions - or the shapes your body makes - are equal.
Active chair sitting
One of the simplest shifts? Sit on the front edge of your chair. It might not sound like much of a difference, but it actually changes a lot and when you’ve got to be on a chair give this a try.
When you stop leaning on the chair back, your pelvis stays upright, not tucked, which reduces tightness in the pelvic floor (...lesser known fact - pelvic floor problems like incontinence can actually come from chronic tightness). Your spine stacks more naturally, improving alignment, your core is gently working to hold up your upper body and therefore getting stronger to do so. Aim for about 90 degrees at your knees, with your feet flat on the floor. If this feels uncomfortable quickly, that’s your body telling you it needs more of this, not less.
You can also try switching between different positions while sitting in a chair to get in that variety of shapes in your joints and the small regular movements to shift:
Sit on the front edge with one ankle resting on the opposite knee - then swap sides
Tuck one ankle under the opposite thigh - then swap
Tuck both feet under your thighs so you’re kneeling on the seat
Sit cross-legged on the seat
Angle one leg across the front of the seat with the other hanging off the edge
Each change gives your hips, knees, ankles, and spine something new to do.
Try sitting on the floor
There’s a whole world of floor sitting options, and the beauty of being there is the range of angles your lower body has to explore. Your core stays naturally engaged (unless you lean), and you tend to move more often because positions become less comfortable over time - which is a good thing.
Start small. Just a few minutes a day on a soft surface; a carpet, blanket, or with some cushions - can help your body adapt without strain.
I remember making a ‘story corner’ in our lounge for my eldest son when he first learned to sit. We'd cuddle up and read there - though at six months, I think he was more into feeling the pages than following the plot! But he loved it. The colours, the closeness, the cosiness.
Why don’t we do that as adults?
Why not create a cosy corner that invites you to sit on the floor - somewhere that feels comfortable, relaxed, and natural? It’s a simple shift that can bring real physical benefits.
Mix it up
If you work from home, try varying your positions throughout the day. Sit on the floor sometimes. Stand sometimes. Walk around. This isn’t just for people at a laptop - it goes for anyone who finds themselves in one spot for long periods.
Let’s stop demonising the chair, as quite frankly it’s here to stay. Instead, let’s understand how chair sitting affects our health and learn to use it more intentionally.
If you’re going to sit, change positions often, swap sides, and keep things moving.
For different floor sitting positions, try this video on YouTube: Sitting ‘Actively’ on the Ground | 7 Natural Ground Movements for Hip Mobility & Longevity and for more ideas on how to integrate ground sitting into your daily life, get access to my FREE E-Book, ‘Making the ground your friend for life’
