Goal: Stop slouching
Why sitting tall tires you at first
Dr Nicola Tik
You sit up tall, and for a few minutes it feels great. Then your back starts to feel tired, and before long you’ve sunk back down. That’s not a lack of effort. Sitting tall uses muscles that may not be used to working for long stretches, and like any muscles, they need time to build staying power.
When you slump, your body rests on its joints and the back of the chair, so your muscles can switch off. Sitting upright asks the deep muscles around your spine and middle to switch on and hold you there. Research measuring muscle activity found these muscles work noticeably harder in upright sitting than in a slumped position.
That’s a good thing. It means sitting tall is a form of gentle training.
Like any muscles you start using more, these build endurance with regular use. At first they may tire within a few minutes. Over the weeks, many people find they can sit tall for longer before they notice any fatigue.
You don’t need to force yourself to stay upright when you feel tired. You could try:
Short, regular spells of sitting tall build staying power better than straining to hold it.
Leaning back against your backrest is a comfortable, upright option that takes much less effort. Moving between supported and unsupported sitting tall gives your muscles a chance to work and then rest.
Set a few moments each day to sit tall for two or three minutes, then relax back into your chair. Notice whether it gets easier through the week.