Sitting Better Made Easy

Updated: Mar 8, 2021

Sitting with “good posture” doesn’t have to be difficult. All you have to do is start changing things up, even just a little bit. Varying how you sit, where you sit, and how often you sit will help your body remain more functional in the long run. At first, a new position may feel uncomfortable or hard to maintain, such as sitting on the floor or no longer leaning against the backrest of a chair. Allow me to show you one tip to make it easier.

My tip is simply to use a bolster. Tension in the hips and legs (probably from chronic sitting) can pull on the pelvis and low back, making it difficult to keep from slumping over or leaning back against your chair. By placing a bolster, wedge, rolled up towel, or pillow on your seat, you can help prop your pelvis in a neutral position so that your spine is supported from its base.

Reach under your butt and find the big, knobby bones at the bottom of your pelvis. These ischial tuberosities are commonly called the “sit bones” because they are designed to be the part of our skeleton that we sit on. When we slouch, however, we often end up putting the weight of our body on our sacrum and tail bone, which can cause health issues if done too often. If you place your bolster under these sit bones, you can create a gentle downward slope that encourages a forward tilt of your pelvis. Bolstering your seat, whether in a chair or on the ground, will help you keep sitting upright, even when your mind turns away from your posture and back onto whatever you’re doing.

Without a bolster, you have to hold yourself up against any tightness that your hamstrings, glutes, and other muscles have developed over a lifetime of sitting. Fighting tension with more tension is not super effective. In addition to bolstering your seat, another thing that will help is if you address that muscle tension. I’ll just say here, massage is a really great way to relieve excess tension! But for all those moments of the day you aren’t getting a massage, you can also stretch your calves and hamstrings. Even more effective would be to stop doing that which is creating the tension in the first place. Can you just stop sitting so much? I’ll share some ideas on that later.