Clinically reviewed by A closer look
At a desk: the top of the screen roughly at eye level, elbows bent to about a right angle with the forearms supported, feet flat on the floor or on a footrest. A stack of books works as a footrest. The chair back should meet the curve of your lower back, and if it does not, a rolled towel at belt height does the same job for nothing.
On the floor: sitting cross-legged rounds the lower back and loads the hips and knees heavily, and it is one of the harder positions for anyone with knee arthritis or a knee cartilage problem. If you sit on the floor regularly, sit with your back against a wall and put a firm cushion under your buttocks so your hips are higher than your knees. That one change takes most of the rounding out of the lower back. Swap which leg is in front, and stand up between.
Squatting and kneeling compress the knees hard when they are held. If your work involves either, come out of the position every few minutes rather than staying down for half an hour at a time.
On a motorbike: the back is held rounded, the arms are reaching forward and the whole spine takes vibration, which is why long daily rides keep back and neck pain going here. Sit upright rather than stretched forward, keep your elbows slightly bent, and on longer rides stop every thirty to forty minutes and stand. Do not ride with a heavy bag hanging off one shoulder.
What it means for you
- Set a reminder every thirty minutes. Stand, take a few steps, sit back down. This does more than any chair.
- Support the lower back with whatever you have. A rolled towel is enough.
- Get your hips above your knees, whether you are on a chair or on the floor.
- If you ride a motorbike daily, count it as sitting and break up the long rides.
- Change between several positions through the day rather than hunting for one perfect one.
- Numbness in the groin or saddle area, or loss of control of your bladder or bowels, is an emergency. Go to a hospital the same day, whatever you were sitting on.
Urdu / Roman Urdu
Choose your reading script / اپنی پسند کا رسم الخط منتخب کریں
اردوUrdu script
بیٹھنے کا صحیح طریقہ: پیر زمین پر فلیٹ، کولہے گھٹنوں سے تھوڑا اونچا، اور کمر کو سہارا۔ کرسی میں سہارا نہ ہو تو تولیہ لپیٹ کر پیچھے رکھ لیں۔ لیکن اصلی بات یہ ہے کہ ہر ٹیس منٹ بعد اٹھ کر حرکت کریں۔
زمین پر چوکڑی مار کر لمبے وقت بیٹھنا کمر اور گھٹنوں پر بھرا پڑتا ہے۔ دیوار سے ٹیک لگا کر بیٹھیں اور نیچے گاڑی رکھ لیں تاکہ کولہے گھٹنوں سے اونچا رہیں۔ موٹر سائیکل پر ہر ٹیس چالیس منٹ بعد رک کر کھڑے ہوں، اور جھک کر نہ بیٹھیں۔
Roman Urdu
Baithne ka sahi tareeqa: pair zameen par flat, kolhe ghutnon se thora uncha, aur kamar ko sahara. Kursi mein sahara na ho to tauliya lapait kar peeche rakh len. Lekin asli baat ye hai ke har tees minute baad uth kar harkat karen.
Zameen par chokri maar kar lambe waqt baithna kamar aur ghutnon par bhara parta hai. Deewar se tek laga kar baithen aur neeche gadi rakh len taake kolhe ghutnon se uncha rahen. Motorcycle par har tees chalees minute baad ruk kar khare hon, aur jhuk kar na baithen.
Questions people ask
What is the best chair for back pain?
Is sitting cross-legged on the floor bad for you?
Does riding a motorbike cause back pain?
How often should I stand up at work?
Clinic and online appointments
INFORMATION → INDIVIDUAL CARE
A plan built around you.
Talk with Dr. Zahra Fatima, DPT. Understand your next steps, with guidance for your own symptoms and daily routine.
Talk it through
Discuss your symptoms, what you find difficult and what you want to get back to.
Understand your next steps
Use the consultation to discuss which care and exercises fit your situation.
Take your plan with you
Your online consultation includes a written plan you can refer to afterwards.
Al-Shama Physiotherapy Clinic
Ask about an appointment
اپائنٹمنٹ کے بارے میں پوچھیںAppointment ke liye poochein
Fill this in and WhatsApp will open with your details ready to send.
یہ فارم پُر کریں؛ واٹس ایپ پر آپ کی تفصیلات کے ساتھ پیغام تیار ہو جائے گا۔Yeh form bharein, WhatsApp aap ki tafseel ke saath khul jaye ga.