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Home Computing Chair Advice

Neutral Sitting Origins + 9 Healthy Neutral Posture Styles

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March 21, 2022 - Updated on February 25, 2024
Reading Time: 21 mins read

Dynamic neutral postures are the ergonomic standard for healthy computing over long periods. This concept first landed from outer space in 1973. It then went on to dictate the back support standards for cockpits, car seats, and office chairs. This article clarifies NASA’s Neutral Body Posture (NBP) discoveries. Then it tracks the evolution of that technology. Circa 2023, there are nine neutral posture variations for seated computer users to consider.

Neutral sitting position history and how to sit
Learn neutral posture origins + modern-day ergonomic desk chair implementations.

Neutral body postures were first discovered in 1973. Then, NASA scientists observed astronauts in zero gravity aboard the Skylab Space Station. When relaxed, their bodies naturally fell into neutral positions.

Neutral body postures in zero gravity
Neutral body postures from measurements of 12 people in zero gravity aboard Skylab.

These positions reduce the body’s need to exert against gravity’s pull. That offloads musculoskeletal stress, reducing massive pressure on the spine.

NASA neutral body posture documentation
NASA released its neutral posture findings in the early 1980s.

In 1987, NASA first published its findings(1). Its guidelines powered future spacecraft designs, cockpit ergonomics, and race car seats. In the 1990s, this technology went mainstream, manifesting as ergonomic car seats and office chairs.

Evolving Ergonomic Seating Definitions

In 1994, the 1st edition Handbook of Human Factors and Ergonomics compiled leading institutional studies documenting neutral sitting standards for ergonomic office chairs.

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Handbook of Human Factors and Ergonomics Methods
Handbook of Human Factors and Ergonomics Methods
1st edition (August 30, 2004). Six sections cover human factors & ergonomics in systems analysis, design, and evaluation. Each details human factors (neck up) and ergonomics (neck down) solutions for systems designers.
$168.00 Amazon Prime
Buy on Amazon

That provided the foundation for other institutional leaders like OSHA and BIFMA to draft their own ergonomic seating guidelines.

Core ergonomic components on a chair
Gaming AND ergo office chairs both use the same trio of components to support good sitting postures.

The functional gist: to qualify as ‘ergonomic’, a chair needs three adjustable features. Adjustable lumbar support aligns the spine; adjustable armrests offset arm weight; a reclining backrest lets you set custom angles.

By 1999, several comprehensive recaps had been published. This summary of sitting biomechanics (2) explained the relevance of the adjustable trinity:

  • A seated recline of 100-130° — with a supported lumbar curve — exerts the least spinal disc pressure.
  • Electromyography readings show that adding armrests or tilting the seat up by 5° reduces disc pressure even more.
  • Seating that lets users frequently change positions promotes longer sitting sessions by relieving musculoskeletal stress.

The point: to support users into healthy neutral sitting postures.

Neutral Sitting Posture Biomechanics

Neutral postures replicate the back angles maintained by a healthy standing spine. Specifically, a healthy standing spine maintains a 25-45° lower back curve.

Why sitting is bad for you
Unsupported sitting flattens the lumbar curve by 50%. Once back muscles tire, it flattens almost completely.

Sitting without support flattens that curve by around half(3). Then, the back muscles must work harder to hold the torso upright. When muscles tire, postural integrity collapses.

The solution: use an ergonomic chair with a supported lumbar + adjustable arms + customizable recline. Then, sitting with planted feet and tucked hips induces a healthy neutral posture.

Biomechanics of unhealthy sitting positions
Textbook neutral postures promote a healthy 25-45° lower back curve while sitting.

This is why neutral sitting postures look similar in all types of ergonomic chairs. In fact, any chair with the adjustable lumbar + arms + recline trinity has the potential to yield similar results.

Healthy posture side views in three different ergonomic desk chairs
Similarly healthy, comfortable neutral postures L-R: Secretlab Titan, Herman Miller Aeron, Haworth Fern.

In my experience, it doesn’t matter if you use a gaming or ergonomic office-style chair. See how both use the same components to support similarly neutral postures:

Gaming Vs Ergonomic Office Chair: Neutral Postures Compared

Next Wave: Multi-Device Ergonomics

Neutral posture ergonomics didn’t evolve much since the first 1994 edition of HFE. Later editions added insights into evolving computing standards. These manifested as updated design priorities in 2021.

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Handbook of Human Factors and Ergonomics
Handbook of Human Factors and Ergonomics
5th edition (August 24, 2021). Perfect for ergonomics and human factors engineers at any level of their careers. Also relevant for design engineers, applied psychologists, and human-computer interaction specialists.
$256.90
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The 2021 (5th edition) HFE switched from a desktop computing back support focus to prioritizing optimal human-computer interaction (HCI). This is in support of a planned World Economic Forum 4th Industrial Revolution.

WEF 4th Industrial Revolution
The planned ‘revolution’ seeks to wrap humans in a perpetual state of semi-virtual reality.

The revolution aims to plug the masses into an Internet of Things (IoT). Then, humans will supposedly exist in a state of perpetual, near-virtual reality.

Human Factors and Ergonomics 5th edition (2021)
The 5th edition prioritizes human-computer interaction (HCI) over back support for modern workers.

The problem: humans are not designed to be plugged into computers for long periods. To ensure a smooth transition, ergonomist design objectives now go well beyond basic back support. These are the leading 5th edition priorities:

  • Multi-device support: a modern ergonomic setup should support simultaneous PC and device operation.
  • Physical technostress: extended device usage increases the risks for musculoskeletal disorders.
  • Mental technostress: display arrangement must help users process data without cognitive overload.

Good back support still remains a priority in the 2021 5th edition. But now it’s a foundational priority that must be built upon.

Technostress symptoms and solutions
Technostress issues include musculoskeletal disorders and cognitive overload.

With good back support in place, workplace designers must also seek to alleviate cognitive overload, sedentary stress, and other HCI problems. Learn more:

Technostress: Physical & Mental Health Computing Disease

5th edition HFE Summary: Multi-Device Ubiquitous Computing: New Ergonomic Frontier

Neutral Posture Science Benchmarks

NASA’s neutral posture discoveries eventually powered the development of ergonomic car seats. The former is an active upright neutral posture; it uses back muscles for stability.

Active vs passive neutral posture origins
Upright active neutral posture (using back muscles) vs reclined passive (using ergonomic support).

The latter is a passive reclined posture. There, back muscles aren’t needed to stabilize the spine. Instead, ergonomic support provides stability plus optimal spinal alignment.

These active and passive neutral posture extremes are benchmarks. Between them are nine healthy neutral computing variations for modern computer users.

NASA 1973 Neutral Body Posture (NBP)

NASA Human Factors and Health Technical Standards (NASA STD-3000) specify NBP as a reference posture(4). This posture occurs during weightlessness. It reduces the body’s need to support itself against the pull of gravity.

NASA neutral posture examples
Neutral posture examples in zero gravity.

That offloads musculoskeletal stress, reducing pressure on the diaphragm and spine. Significantly, neutral postures support the spine’s natural curves.

Neutral posture spinal curves while standing and sitting
A straight standing spine and clean neutral Aeron chair posture both promote healthy spinal curves.

A neutral spine not experiencing mechanical stress will curve inward at the neck (cervical region), outward at the upper back (thoracic region), and inward at the lower back (lumbar region)(5).

Timeline of the world's best office chairs: release dates
Ergo timeline L-R: Aeron (1994); Leap (1999); Embody (2008); Gesture (2013).

These concepts fuelled the back support of the world’s earliest ergonomic desk chairs. Herman Miller kicked off the revolution with the Aeron office chair in 1994. Steelcase replied in 1999 with the Leap chair. Learn more:

The Complete History Of Ergonomic Seating Innovations

Car Seat Neutral Postures

In 1987, NASA documented NBP into the Man-Systems Integration Standards (MSIS) NASA-STD-3000. This outlined ways to encourage neutral body postures across various industries. Doing so was hyped as being beneficial to human health, safety, and productivity.

NASA-STD-3000, the Man-System Integration Standards
Visit msis.jsc.nasa.gov to read NASA-STD-3000.

Soon after, the U.S. auto industry crashed. After the 9/11 attacks in 2001, the economy fell into a deep recession. By 2005, oil prices started rising. Sales of gas-guzzling American cars plummeted.

Packard Automotive Plant
Packard Automotive Plant, Detroit, 2006

To boost flagging sales, Nissan Motor Company engineers used NASA’s MSIS research to develop ergonomic car seats.

Nissan Altima neutral posture seat prototype
NASA’s neutral sitting discoveries were integrated into car seats and ergonomic desk chairs.

In 2006, Nissan published a study on its effectiveness. It found that its prototype seat effectively supported the spine from the pelvis to the head. That, as a result, improved blood flow.

Nissan car seat prototype
Nissan’s prototype effectively reduced fatigue over long driving sessions.

The driver was able to maintain a near-perfect NBP in the prototype seat. That significantly reduced fatigue over long periods of sitting(6).

History Of Ergonomic Desk Chair Technologies

Summary of Neutral Computing Styles

Here’s a summary of neutral posture variations. All fall between the benchmark active upright vs passive reclined neutral posture extremes.

Some of these I’ve tested — and found viable — in-house. Others come recommended by world-leading esports doctors and physical therapy ergonomic experts.

  1. Textbook Lumbar-Powered Neutral: planted feet + tucked hips + 110-130° recline = good lower back but poor upper back postures.
  2. Sloppy Semi-Neutral Upper Slouch: a sloppier textbook-neutral posture with a more extreme upper back slouch.
  3. Sloppy Semi-Neutral + Movement: common among esports pros. Sloppy slouched postures get offset by movement breaks + fitness.
  4. Full-Back Gaming Chair + 0° Neck: a textbook neutral posture for the back and neck using a gaming chair + headrest. Needs strong back muscles.
  5. Mid-Back Office Chair + 0° Neck: neutral posture for the back and neck using a mid-back chair without a headrest. Strong back muscles are not necessary.
  6. Non-Neutral Forward Gamer Lean: this posture can ruin your spine. But science has proven that it helps video game players perform better.
  7. Active Upright + Passive Combo: a famous esports doc shows off healthy gaming postures that reflect original active vs passive benchmarks.
  8. Passive Reclined Gravity Hack: a modern riff on ergonomic car seat benchmarks; lets gravity provide posture support instead of back muscles.
  9. Standing Desk + Ergo Chair: meets modern ergonomic standards with multi-device support + supercharged movement (sedentary relief).

Textbook Lumbar-Powered Neutral

I first started using gaming chairs in mid-2017. It took me around six months to figure out a neutral sitting method using textbook ergonomic definitions.

Human factors and ergonomics book cover
The 2012 Handbook summarized institutional back support standards for ergonomic desk chairs.

Key points that defined my strategy:

  1. The 2012 Human Factors Handbook documented institutional design standards of that era. In sum,  adjustable lumbar support and arms + a reclining backrest  = ‘ergonomic’.
  2. Dr. Alan Hedge of Cornell University wrote a 2013 ergonomic summary. Lumbar disc pressure and back muscle activity are lowest with a  supported recline of 110° – 130°  .
  3. Optimal Posture of the Seated Lumbar Spine is a summary compiled in 2009. Its formula: use a  110° back angle + lumbar support 4 cm deep  (slightly above the beltline). Then, lumbar lordosis averages a healthy 47° angle(7).

Supporting Strategic Considerations

Beyond the above three points, some other bits and pieces helped to define my neutral sitting strategy:

  1. When standing, the optimal lordotic angle is between 20-45 degrees.
  2. Unsupported sitting reduces lumbar lordosis by 50%. It also increases intradiscal pressure at the third lumbar vertebra by 40%(3).
  3. When sitting with a back angle of 100-110° and a lumbar support 4 cm deep, lumbar lordosis averages a healthy 47° angle.
  4. The depth of the lumbar support depends on the individual. If lumbar support causes discomfort, it means it is set too high, too low, or too deep.
  5. A sustained lordotic sitting position decreases disc pressure and thereby disc degeneration.

Results: Neutral Posture Benefits 2017-2021

After over a decade of slouching in non-ergonomic office chairs, I upgraded to a DXRacer Formula Series in early 2017. Once I figured out how to apply the above techniques, the results were life-changing.

Gaming versus office chair posture comparison
My upgrade from a non-ergonomic office chair to gaming chair yielded life-changing benefits”.

As the chair took over the work of supporting my back muscles, I enjoyed a surge of energy. That yielded super-sharp cognitive focus. Next came a greater awareness of my posture and surroundings while computing.

In April 2021, I put out a Youtube video How To Sit In A Gaming Chair showing my technique.

However, many esports doctors tout the same mantra:

There’s no such thing as a ‘best’ posture — everything will eventually cause pain. We say your next posture is your best posture.​Dr. Elliot Smithson
Evolution of neutral sitting postures over four years
My original (sloppy) neutral style vs my current strict neutral method.

To that end, what worked well for me from 2018 to early 2021 didn’t last. In fact, compared to my current strict neutral posture, my old textbook lower back support method looks sloppy and unhealthy.

Sloppy Semi-Neutral Lumbar

Many amateur and pro gamers use sloppy, quasi-neutral postures while playing video games. Regardless of what type of chair they use, many tend to lean forward. That flattens the lower back curve and rounds the upper spine.

Pro esports players with poor posture
Many pro gamers lean forward with terrible posture while competing.

But despite the physical drawbacks of a forward-leaning style, many prefer gaming this way. For example, Oleksandr ‘s1mple’ Kostyljev plays CS:GO player for Natus Vincere.

S1mple gaming posture screenshot
S1mple’s gaming posture bends neutral posture perfection to accommodate his playing style.

His 2022 gaming setup Youtube walkthrough(8) adheres to textbook lumbar-powered guidelines (supported lumbar + arms but no neck posture target). That maintains a supported lower back well enough to prevent pain.

Pro esports players with poor posture
A 45° forward head tilt exerts 50 pounds of extra pressure on the neck and shoulders.

Many esports pros show off similarly sloppy gaming postures. Despite that, many thrive to reach the highest levels of excellence. If sloppy sitting is harmful, how is this possible?

Esports Pros: Movement > Chair Postures

These days, most elite esports teams also employ nutritionists, sports psychologists, and performance optimization doctors.

Astralis team pro esports training
Astralis esports players cultivating physical and mental fitness in their pursuit of excellence.

Their strategies echo what many esports doctors have advised ChairsFX in the past. For instance, Dr. Jordan Tsai does physical therapy consulting for many of the world’s elite esports teams (Evil Geniuses, Cloud9, etc).

Rest/nutrition/exercises > breaks > good posture > good chair. Developing healthy habits is the most important thing to work on.​Dr. Jordan Tsai

In my experience, this approach works. With enough movement in your routine, sloppy postures work fine.

How to get rid of technostress forever!
Exercise + good nutrition + sound sleep = esports method to perform at peak levels.

As proof of that concept, I enjoyed several years of pain-free comfort using semi-neutral postures + movement. In my case, that involved:

  1. Shifting positions in the chair every few minutes.
  2. Taking walking or stretching breaks every 15-30 minutes.
  3. Going to the gym 4-5 times per week to lift weights and strengthen my muscles.

How To Boost Productivity With Breaks

Full-Back Gaming Chair 0° Neck

The 5th edition Handbook of Human Factors and Ergonomics was published in August 2021. It’s a super-dense 1502-page summary of multi-device ubiquitous computing design standards. It took me several months of power-skimming before I comprehended the gist:

Excessive desktop computing stresses the lower back; mobile computing causes text neck (bent neck and rounded upper spine). In a multi-device workplace, both must be addressed.​HFE Multi-device Support Summary

In April 2022, I self-tested my posture for signs of text neck syndrome. First, I removed the headrest on my Secretlab Titan 2022 chair. Then, I tried to sit as straight as possible by exerting my back muscles.

Using a gaming chair with no headrest
My posture test revealed ugly distortion caused by Text Neck Syndrome.

After that, I relaxed my muscles to gauge my natural sitting posture. The results shattered my assumption of having good posture!

DIY Text Neck Gaming Chair Fix

I sent photos of my ugly posture to Dr. Jordan Tsai. He’s a top esports doctor and Secretlab Ergonomics Advisory Board Member. He advised that my backrest was reclined too deeply.

Gaming chair with and without a headrest
Left: my 110° recline induced a rounded upper spine. Right: a 100° recline straightened my upper back.

To support a 0° neck, he suggested a steeper 100° recline while using the headrest for support. It worked!

Over the next few weeks, I focused on resisting the urge to lean forward. Once that habit locked down into my muscle memory, sitting upright began running on auto-pilot.

Good posture example vs forward leaning posture in a gaming chair
Resisting my habit of leaning forward took me around two weeks of practice to break.

Two other esports doctors validated my strict neutral posture — with caveats:

  1. You need strong back muscles to sit straight for long periods.
  2. Striving for neutral sitting perfection is a good way to do a ‘postural reset’.
  3. As a regular habit, sitting with a 100° recline + 0° neck is overkill. Comfortable semi-neutral postures + frequent breaks better support musculoskeletal health.

Are Gaming Chair 0° Neck Neutral Postures Worth it?

I’ve been using the 100° recline + 0° neck method in a Secretlab Titan gaming chair for over one year. The standard posture looks similar to neutral postures in other high-end office chairs:

Healthy sitting postures in gaming vs ergonomic office chairs (they look similar)
Similarly healthy, comfortable neutral postures L-R: Secretlab Titan, Herman Miller Aeron, Haworth Fern.

Versus my sloppier older postures, I’ve found these benefits:

  1. More energy and sharper focus.
  2. A straighter standing posture (2 cm height increase) + cosmetic improvements.
  3. Stronger back muscles.

Sitting straight with the screen closer to my face negates the need to lean forward. After a few days of practice sitting upright, muscles adapt. Then, more energy and sharper focus kicked in.

How to use a gaming chair headrest
Sloppy vs strict neutral postures in Titan Evo 2022 Series chairs.

I also noticed gains in my standing posture. With stronger back muscles came a straighter stance; my measured height grew by 2 cm. As a result, my shoulders looked broader and my stomach flatter.

Learn the method, benefits, and feedback from three prominent esports doctors:

Achieve A 0° Neck Posture In A Titan Chair

Mid-Back Office Chair 0° Neck

Using a full-back gaming chair + headrest to maintain a 0° neck demands strong back muscles. In contrast, achieving a 0° neck in a mid-back ergonomic office chair happens by design.

Good vs bad posture in a Steelcase Series 1 office chair
Lumbar support above the beltline maintains a healthy lumbar curve and good posture.

Many mid-back chairs (like the Steelcase Series 1) come with a default 100° recline. This perfectly supports textbook-neutral postures. The trick is to get the settings right, and then aim for a neutral position.

How to measure a good office chair seat height using joint angles
The best seat height for YOUR needs should produce a 90° (or greater) hip, knee, and elbow bend.

First, adjust the seat height so the hips are slightly higher than the knees. Then, adjust the lumbar support to fit just above your beltline.

After that, tuck your hips deep into the seat and plant your feet firmly on the ground. Finally, use the armrests to prop your torso up against gravity.

Man sitting in Steelcase Series 1 side viiews: poor posture and good posture poses compared
Improper settings (left) vs proper settings AND usage (right) in a Steelcase Series 1 chair.

Even without strong back muscles, this method is easy for beginners to grasp and deploy. With a few days of practice, sitting this way can become a lifelong habit. Learn more:

Healthy Sitting Quickstart In A Steelcase Series 1

Related: Healthy Sitting Quickstart for Gaming AND Ergo Office Chairs

Non-Neutral Forward-Leaning Gaming

The ‘leaning forward’ gamer meme gained traction because it’s so relatable. When playing intensive video games, many gamers lean forward to maximize focus and alertness.

Forward-leaning gamer postures and resulting back problems
Do forward-leaning postures REALLY help gamers perform better?

In 2021, the University of Leeds did a study that confirmed the myth. In a test playing FIFA, forward-leaning players scored twice as many goals! But there are postural drawbacks.

Specifically, sitting for long periods with a severe forward tilt is very bad for your spine. Over time, that can cause serious musculoskeletal issues.

Forward-leaning gamer postures
With frequent breaks + exercise, many gamers can get away with using forward-leaning postures.

On the flip side, frequent breaks and healthy lifestyles can mitigate short periods of forward-leaning game play. Even so, there are healthier strategies for forward-leaners to consider:

Forward Gaming Postures: Rated By Top Esports Therapists

Active Upright + Passive Neutral

Dr. Jordan Tsai provides physical therapy consulting for many elite esports teams. He’s also a member of the Secretlab Ergonomics Advisory Board.

NASA neutral posture vs esports doctor gaming posture
The original NASA neutral posture vs Dr. Tsai’s 2023 active gaming posture.

For World Health Day, he recently Tweeted his preferred forward-lean gaming style(9). From the waist up, it looks similar to one of the earliest NASA NBP diagrams.

Active gamer vs kneeling stool posture comparison
My version of Dr. Tsai’s active posture resembled a clean kneeling stool position.

I tried to replicate his posture. It looked and felt okay-ish. But I was unsure if it was healthy. So I reached out to Dr. William Duncan, an esports physical therapist in Georgia.

He said that my posture looked good, but that I’d likely hit a fatigue wall. Then I showed him Dr. Tsai’s full demo. Besides an active upright posture, he also included a passive reclined posture in his formula.

Active and passive gaming chair postures shown by Dr. Jordan Tsai
Dr. Tsai’s preferred active and passive postures. (Credit: @DrJordantsai)

Dr. Tsai has previously told ChairsFX that movement beats perfect postures. Dr. Duncan also touts a strict active + relaxed passive combo as an excellent strategy:

Posture is more about changing positions frequently… It’s about keeping tissue pliable and never allowing it to get too familiar with one specific position.Dr. William Duncan

Dr. Tsai’s Active + Passive Gaming Postures

Cockpit Neutral: Recline + Raised Feet

This method resembles Nissan’s 2005 ergonomic car seat prototype for consumers. That supports the spine from the pelvis to the head to boost circulation and reduce driver fatigue.

Reclined computing posture vs reclined car seat posture
ErgoX Ankorite workstation vs Nissan’s 2005 ergo car seat concept.

In 2023, ChairsFX received fresh validation of this concept by the founder of ErgoX, Jeannie Koulizakis. She’s a physical therapist, ergonomics researcher, inventor, and corporate consultant.

ErgoX builds Ankorite workstations for clients like NASA, the Department of Defence, and the U.S. Coast Guard(10). These are custom builds that position users into reclined postures with elevated feet.

Deep knee bend sitting style at a desk
Using footrests to increase knee bend angles to 120° or more reduces lower back pressure.

The end result mimics the posture car drivers need to operate gas pedals. This is by design:

Angled, articulating pedals allow for the knee to be at a more open, 120° angle. That’s the knee power position that allows the glutes and quad muscles to fire even in a seated recline… and help decompress the spine while seated.​ ​Jeannie Koulizakis, ErgoX.com

There’s No Such Thing As A Healthy Forward Posture

After copying Dr. Tsai’s active upright posture, I took a photo, sent it to Jeannie, and asked for feedback. She was unimpressed.

Forward leaning posture example
My attempt at a sharp active neutral posture.

“There is no forward-leaning, on tippy toes, like you demonstrate in your pic. That is simply unhealthy on so many levels.” Her key points:

  1. The only reason gamers choose to lean forward: they’ve never had the luxury of gaming at a desk that supports them while they lean back.
  2. Once a person experiences an ideal posture to optimize focus, they don’t ever go back.

Multi-Device Ergonomic Workstations

Jeannie touts a proper workstation (chair + desk + accessories) that supports leaning back + foot compression as king. “Once gamers experience that, forward-leaning goes away completely.

Ankorite workstation 3 panels
Ankorite workstation: ergonomic chair + standing desk + accessories.

For this to work, she advised that customization is key. “Like a suit, a good-fitting workstation requires that things be the right size and tailored to the unique physical attributes of the individual user.”

Ergonomic workstation for kids
A cheap Ankorite-style setup for kids achieves the same ends as pricier versions.

A fully-kitted Ankorite workstation (ergo chair + standing desk + accessories) can get pricey. Even so, ErgoX also shows off several cheaper builds that reach the same biomechanical ends.

Forward Vs Reclined Postures

Many studies have endorsed Ankorite-style reclines. Sitting with slightly elevated feet and knees bent beyond 90° reduces the total power absorbed by the seat.

Ankorite System postures
Healthy sitting postures using the Ankorite System.

Then, instead of gravity pulling your body downward, it curls through the hips and into the spine. As a result, desk workers can enjoy healthy postures by working in sync with gravity, rather than against it.

Airplane Cockpit Postures

As a final strike against forward-leaning postures, Jeannie suggested considering cockpit postures. For instance, a good healthy pilot posture uses a supported lumbar + recline to support a straight neck and back(11).

Pilot vs desktop computing postures
Reclined pilot postures and computing ones both support good posture over long periods.

Typically, pilots sit with a mild recline + elevated feet. This ensures healthy, relaxed postures without muscle tension. As a result, they can maintain a straight neck and a consistent straight-ahead view for long periods without fatigue.

Standing Desk Multi-Device Neutral

The 5th edition HFE calls for multi-device workstations that support good back and neck posture + movement. Some chairs (like the Steelcase Gesture) are marketed as having mobile-supporting arms.

Steelcase Gesture vs standing desk mobile support comparison
The Gesture’s arms provide mediocre armrest support compared to a height-adjustable desk.

In practice, the mobile support provided by all ergo chairs is toy-like compared to that of a sit-to-stand desk.

Standing Desk Benefits

Seven months ago, I added a Secretlab Magnus Pro Sit-To-Stand Desk to my arsenal. That allowed me to maintain 0° neck postures while sitting, standing, and mobile computing.

Magnus Pro mobile and standing ergonomic support examples
My mobile and standing posture therapy is a work in progress.

Beyond multi-device spinal support, standing desks also supercharge movement. Combined, this functionality perfectly addresses 5th Edition HFE requirements.

Sit-stand desk and seat neutral posture examples
Switching between sitting and standing computing postures keeps muscles active.

For instance, moving from a seated to a standing position (or vice versa) replicates a squat. That works your hips, bones, muscles, and joints. Compared with stiff sitting in fixed positions for long hours, sit-to-stand transitions improve both cardiovascular and cerebrovascular health.

Sit to stand transition exercise
The sit to stand transition works core muscles while maintaining hip flexibility.

That yields proven earning, memory, and cognitive functions(12). These benefits are so profound that they’ve become an integral part of many pro esports performance optimization programs. Learn more:

Multi-Device Computing: Why You Need A Sit-Stand Desk

Problems Caused By Poor Sitting Habits

In prehistoric times, humans were lean and athletic. Peak fitness was inspired by the need to survive. Over centuries, innovations like agriculture and steam engines made food more accessible with less effort.

Active versus sedentary lifestyle
The hunter-gatherer lifestyle kept humans lean, active, and healthy.

As a result, fitness tendencies plummeted. In the modern era, excessive sedentary behavior has wreaked devastation in two ways.

Human de-evolution
The technology-driven descent of the athletic human form.

First, it underworks the body, leading to physical and metabolic atrophy. Second, it misaligns the spine and surrounding muscles, which causes severe musculoskeletal breakdowns.

Excessive Sedentary Behavior

One-third of the global population aged 15 or older doesn’t get enough exercise. A 2020 survey found Americans spending 7.7 hours off their feet (55% of waking hours). In South Korea, the average adult is physically inert for 8.3 hours per day(13).

Ergonomic sitting style evolution
Sitting styles have evolved through history as technology has.

Extreme sedentary behavior impairs metabolism, reduces cardiac output, and slows circulation. That causes weight gain, adiposity, and elevated chronic inflammation.

Over time, these effects cause wide-ranging adverse impacts on the human body:

  • Metabolic disorders: diabetes, hypertension, dyslipidemia, etc.
  • Musculoskeletal disorders: arthralgia, osteoporosis, arthritis, gout, etc.
  • Mental disorders: depression, cognitive impairment (brain fog)

In prehistoric times, humans were lean, fit, and athletic. Since then, global lifestyles have become increasingly sedentary.

Socio-technological evolution from Neolithic to office work eras
Socio-technological evolution from hunting-gathering to sedentary desk work.

As a result, around 50% of American adults (117 million people) now suffer from preventable chronic diseases(14). These include:

  • Obesity: waist circumference increases by 3.1 cm with a 10% increase in sedentary time. With more weight to carry, patients feel compelled to move less.
  • Diabetes: the prevalence of type 2 diabetes increases as sedentary time does. Symptoms include tingling extremities, very dry skin, excessive urination, and blurry vision.
  • Hypertension: sedentary behaviors reduce blood pressure, altering cardiac output and total peripheral vascular resistance. Symptoms include headaches, an irregular heartbeat, nosebleeds, and fatigue.
  • Cancer: prolonged sitting increases colorectal, endometrial, ovarian, and prostate cancer risks. It has also been reported to increase cancer mortality (mainly in women).
  • Osteoporosis: sedentary behavior lowers the bone mineral density of the femur and hip sub-regions. As a result, bones become brittle and easy to break.
  • Depression: mentally passive sedentary behaviors (like watching TV) increase depression risks.

Health Risks Caused By Excessive Sedentary Behavior

Musculoskeletal Disorders

The human body isn’t designed to sit for long periods. Doing so slows metabolism, circulation, and cardiac output. Beyond physical inertia, it also wreaks havoc on the musculoskeletal system.

Common desk worker musculoskeletal disorders
Failure to use healthy sitting techniques can cause serious long-term health problems.

This is no trivial matter. Around 1.7 billion people suffer from MSDs (22% of the global population). Lower back pain (LBP) is the leading cause of disability in 160 countries.

Body distortion caused by sloppy sitting habits
Around 80% of American adults are believed to be suffering from anterior pelvic tilt.

Lower back pain is symptomatic of a misaligned spine. That partly explains why studies estimate around 80% of American adults suffer from anterior pelvic tilt.

Other common MSDs include:

  • Wrist disorders: 4 million Americans suffer from carpal tunnel syndrome.
  • Neck pain: the fourth-leading cause of disability in America.
  • Shoulder pain: causes around 4.5 million USA doctor visits and $3 billion in associated health costs.
  • Elbow and forearm pain: 1-3% of all Americans suffer from elbow tendonitis, aka tennis elbow.
  • Low back disorders: 31 million Americans are suffering from low back pain at any given time.

Common Desk Worker Musculoskeletal Disorders 2023

Conclusion

NASA discovered neutral postures in outer space in 1973. In microgravity, neutral body postures (NBP) exert the least amount of muscular strain. NASA’s earliest NPB sketches show upright active postures.

Active vs passive neutral posture origins
Upright active neutral posture (using back muscles) vs reclined passive (using ergonomic support).

In 2005, the Nissan Motor Corporation used NBP to develop ergonomic car seats. These are passive reclined postures.

Circa 2023, these active and passive extremes remain relevant. Dr. Jordan Tsai’s upright active style offers a healthy alternative to forward-leaning gamers. In contrast, Ankorite systems mimic the ergo car seat reclined + elevated feet style.

Active vs passive neutral posture examples
Dr. Tsai’s active gaming posture vs the ErgoX passive workstation support style.

Between those two extremes are six variations, making eight viable neutral computing posture options. Choose whichever style suits your needs.

For instance, here at ChairsFX, I use a gaming chair + strict neutral 0° neck style. Top esports docs have assessed my posture as viable but overkill: sloppy postures + healthy movement can achieve similar results.

Perfect posture in a gaming chair
It took me five days to develop a 0° neck as a regular habit while sitting.

Even so, I like sitting this way. With frequent breaks + regular exercise + a sit-stand desk, I’ve enjoyed no issues and many benefits.

Evil Geniuses esports player doing neck exercises with Dr. Jordan Tsai
Dr. Jordan Tsai teaching motion exercises at Evil Geniuses headquarters. (Pic: @EvilGeniuses)

In a similar fashion, I suggest choosing whichever neutral sitting style aligns with your needs. Regardless of which you choose, follow the esports blueprint to ensure the best results:

Esports Optimization: Movement Beats Perfect Posture

Footnotes

  1. NASA Aeronautics & Space Administration. ‘NASA-STD-3000 Man-Systems Integration Standards’. 1987. https://msis.jsc.nasa.gov/, (accessed 8 March 2022).
  2. D D Harrison, et al. ‘Sitting biomechanics part I: review of the literature’, J Manipulative Physiol Ther. 1999 Nov-Dec;22(9):594-609. https://pubmed.ncbi.nlm.nih.gov/10626703/, (accessed 8 March 2022).
  3. Kaja Kastelic, et al. ‘Sitting and low back disorders: an overview of the most commonly suggested harmful mechanisms’. Collegium Antropologicum 42(1):73-79, March 2018. Read abstract (accessed 20 Feb. 2022).
  4. K. Han Kim, et al. ‘Neutral Body Posture in Spaceflight’. NASA Johnson Space Center. Read the PDF (accessed 7 May 2023).
  5. USA Artistic Swimming, ‘Understanding Neutral Spine Position and the Core Muscles’. July 24, 2013. https://www.teamusa.org/USA-Artistic-Swimming/Features/2013/July/24/Understanding-Neutral-Spine-Position-and-the-Core-Muscles, (accessed 8 March 2022).
  6. ‘Zero Gravity Inspired Car Seat’, Nissan Motor Corporation, April 18, 2014. https://www.nissan-global.com/EN/TECHNOLOGY/OVERVIEW/zero_gravity_inspired_car_seat.html (accessed 12 March. 2022).
  7. Jennifer Pynt, et al. ‘Seeking the Optimal Posture of the Seated Lumbar Spine’. Physiotherapy Theory and Practice 17:5, 2001, https://www.researchgate.net/publication/224029048_Seeking_the_Optimal_Posture_of_the_Seated_Lumbar_Spine, (accessed May 7, 2023).
  8. Youtube, “Set up like S1mple – WITH CFG!” ESL Counter-Strike, March 18, 2022, https://youtu.be/REjATuWa5TY.
  9. Dr. Respawn Twitter. “Happy World Health Day!” April 6, 2023. https://twitter.com/DrJordantsai/status/1643976031559364613. (accessed 4 May 2023)
  10. ErgoX.com. “Computer Workspace Design”. https://www.ergorx.com/. (accessed 4 May 2023)
  11. Pro Aviation Tips. ‘Correct Pilot Seating Position: Why Is It So Important?’. January 22, 2023. https://proaviationtips.com/pilot-seating/. (accessed 9 May 2023)
  12. Christopher Bergland. ‘Moving Your Body Is Good for Your Mind’. The Athlete’s Way Sept. 25, 2014. https://www.psychologytoday.com/us/blog/the-athletes-way/201409/moving-your-body-is-good-your-mind (accessed 2 August 2022).
  13. Park JH, et al. ‘Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks’, Korean J Fam Med. 2020;41(6):365-373. doi:10.4082/kjfm.20.0165 (accessed 12 March. 2022).
  14. CDC, ‘Health and Economic Costs of Chronic Diseases’, 23 June, 2021, https://www.cdc.gov/chronicdisease/about/costs/index.htm, (accessed 5 Jan. 2022).

Anil Ramsey

Anil Ramsey

I'm the ChairsFX founder and Chief Editor. I'm a member of the OSHA Education Center Association (OECA), with an OSHA Ergonomics Certification. Beyond these credentials, I've been hands-on testing the world's finest ergonomic desk chairs since 2018. Learn more about me and this website on the About Us page.


 

Table of Contents

  1. Evolving Ergonomic Seating Definitions
    1. Neutral Sitting Posture Biomechanics
    2. Next Wave: Multi-Device Ergonomics
  2. Neutral Posture Science Benchmarks
    1. NASA 1973 Neutral Body Posture (NBP)
    2. Car Seat Neutral Postures
  3. Summary of Neutral Computing Styles
    1. Textbook Lumbar-Powered Neutral
    2. Sloppy Semi-Neutral Lumbar
    3. Esports Pros: Movement > Chair Postures
    4. Full-Back Gaming Chair 0° Neck
    5. Mid-Back Office Chair 0° Neck
    6. Non-Neutral Forward-Leaning Gaming
    7. Active Upright + Passive Neutral
    8. Cockpit Neutral: Recline + Raised Feet
    9. Standing Desk Multi-Device Neutral
  4. Problems Caused By Poor Sitting Habits
    1. Excessive Sedentary Behavior
    2. Musculoskeletal Disorders
  5. Conclusion

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