In the anterior (forward leaning) posture (A and B in the figure below), the center of gravity is placed in front of the ischial tuberosities (“butt bones”) over the thighs, which can cause strain in the lower back. Both of these studies are examples of the correlation between hamstring health and posture.Įxperts tend to categorize sitting postures into three types: anterior, posterior, and middle. Researchers found that hamstring stretching exercises effectively increased hamstring extensibility, resulting in a more aligned spinal curve and a more favorable pelvic tilt.Īnother study found that athletes who had injured their hamstrings had poorer lower back posture. One study examined the effects of stretching the hamstrings in the workplace on posture. This means that people with back pain tended to have more tense hamstring muscles than those without back pain. In fact, in people who have lower back pain related to working for long periods in front of a computer, their hamstring muscles tend to have increased activity. As a result, the extensibility and the strength of hamstrings have an impact on back posture as well. They extend from just above the knee to the pelvis, meaning they cross the hip and knee joints. The hamstring muscles also influence sitting posture and the position of the spine. The smaller the angle in prolonged sitting, the bigger the risk for back pain and injury. This can increase kyphosis (sometimes referred to as hunchback or roundback), which is a spinal disorder where the spine has an outward curve and this results in the development of abnormal rounding of the upper back (c).Īs you can see in the image below, compared to relaxed standing, both upright and slouched sitting have smaller angles. However, a backward tilt can lead to an increased flattening of the lumbar spine. If the pelvis is rotated forward slightly (b), the lumbar spine curves to better maintain an upright posture.
Since the sacrum is connected to the pelvis, any rotation of the pelvis affects the vertebrae of the spine. Also, the sacrum, which is the lower part of the spine fixed to the pelvis, is angled forward. Our lumbar region is concave and curved toward the stomach, giving the appearance of “slouching.” In this posture, technically called lordotic, the vertebrae and discs are thicker toward the front of the body rather than toward the back of the body to cushion the increased pressure on this part of the vertebrae. When we sit, we naturally tend to slouch a little to feel relief from standing. This transfer gives our feet a feeling of relief.
When we sit down, most of the weight transfer to the floor is shifted from our feet to the seat pan, armrests, and backrests. When we stand freely, all of our weight is transferred to the floor through our feet. The biomechanics of sitting can change significantly depending on the chair type and posture.
The hamstring muscles also influence sitting posture, however. The parts of the body that are most studied regarding sitting posture is the spine and back (lumbar region) and the pelvis. Just like all our movements, sitting requires the activation and relaxation of certain muscles, and it stresses different bones. Here, we discuss the science behind the connection between how we sit and our health, the potential benefits of sitting on a stability ball, and several exercises for improving your back health and posture. The solution? It may be replacing your office chair for a stability ball. Slouching in your chair may also lead to a decrease in your core strength and a number of other health problems we’ll explore further in this article. Normal office chairs are notorious for negatively impacting your posture, especially if you are sitting in them improperly.
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