Myth #2 – Sitting Upright is Optimal A reclined posture is less fatiguing and easier to maintain than sitting erect. Sitting slightly reclined also reduces pressure on the discs in your lower back.
The biggest reductions in muscle activity are found in chairs that have a backrest recline between 110 and 130 degrees (with suitable lumbar support of course!) because the measured muscle activity levels are the lowest. This means less exposure to ergonomic risk, long-term back specific risks, as well as back fatigue.
However, a closer look reveals that the pressure on the spine is at its lowest when we are lying in the supine position (it is under eight times less pressure than when we're sitting). It promotes most complete muscle relaxation, stress-relief and slower heartbeat.
In addition to heat therapy and massage features, recliner chairs can reduce body pain or aches through weight distribution. As a recliner evenly distributes your weight, it increases blood flow. This eases any pain and prevents swollen, stiff joints.
Research has found that reclining your chair puts the least stress on your spine when it is reclined to about 135 degrees and may reduce your risk of back pain. The ability of riser recliner chairs to move to this position with ease makes them a good choice for people who sit for long periods.
Many people think they need to sit up completely straight but research suggests sitting in a reclined position is actually better for the spine as it reduces pressure. Back in 2006, academics in Canada and Scotland found that reclining by at least 135 degrees was effective in relieving back pain.
But when experts analyze the handfuls of studies examining the effects of prolonged sitting, the data shows that sitting for more than eight hours a day can have a serious impact on a person's health.
By reclining the body while you sleep, you take the pressure off from your joints and spine, relieving the tension felt in the back. You also allow your core muscles to rest, which will support their healing and becoming stronger.
When in a reclined position, your feet should not dangle too far over the edge of the chair … the heels of your feet should just fall off the edge of the footrest.
Improves Circulation
At the end of the day, relaxing on a recliner actually improves blood circulation. Swollen legs and feet are caused by poor body circulation, clogged veins are caused from standing or sitting for long periods of time.
Reclining for a Better Future
The ideal seated position for your spine is a reclined position at 135 degrees of angle between your thighs and your torso. A 90-degree angle puts too much strain on your back in the form of compression and can lead to spinal issues later in life.
Are recliner chairs bad for your back? Slumping and hunching is bad for back pain, upright can be too. But reclining is not bad for back pain. In fact, research has identified that sitting in a reclined position is better for your back than sitting upright.
Researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking.
LOW risk indicates sitting less than 4 hours per day. MEDIUM risk indicates sitting 4 to 8 hours per day. HIGH risk indicates sitting 8 to 11 hours per day. VERY HIGH risk indicates sitting more than 11 hours per day.
Something you can do while at your desk is to maintain a straight back, yet comfortable position. A chin up, shoulders back, stomach in posture while walking not only makes you look fitter but makes your tummy look flatter.” While at your workseat, stretch your back and pull in the stomach.
The height of the chair should allow you to have your feet resting firmly on the ground, with your thighs roughly parallel to the floor. If your chair is too high, use a footrest to keep your knees and hips level. To make sure your posture is correct, sit with a neutral spine position, with your hips at about 90°.
They found that the more time people spent sitting down during the day, the more visceral and total abdominal fat they had, as well as having more fat around their liver.
Recliners can cause: head or body entrapment (when a child inserts their head or limbs into a gap that closes when the chair is moved into the upright position) finger entrapment and cuts (when fingers are caught in the metal mechanism) suffocation.
Overstuffed furniture and recliners allow the low back to sag into a slouch, causing stress on the surrounding soft tissues. These furniture styles also often have pillows at the head that push the head and neck forward, creating the same problem as found at the low back.
Knee and hip contractures can be caused by sleeping continuously in recliners for a long time. It can cause your muscles to tighten over your joints and limit your ability to stand and maintain an upright posture. One of the most commonly known negative effects of joint stiffness is its negative effect on flexibility.