Let’s be real—most of us aren’t built to sit in one spot all day. But the office grind doesn’t always give us a choice. Whether you’re working from home or stuck at a desk from 9 to 5, your body feels the toll. Back pain, stiff shoulders, sore neck… they all start to creep in. That’s why finding the right way to sit can change everything.

We’ve pulled together the top 3 sitting positions that can help you stay comfy, focused, and pain-free through those long office hours. And we’re not just guessing here—these sitting styles are supported by experts, backed by real feedback, and tested by everyday workers like us.

If you’re also looking to upgrade your workspace to make these positions easier, there are some brilliant modern and ergonomic furniture pieces you can check out that fit right in.

Now, let’s dive into the top 3 sitting positions that’ll actually help you feel better at work.

1. The Upright Sit – A Simple Classic That Works

This one’s the OG of sitting positions—and it still works wonders when done right. It might sound boring, but there’s a reason the upright position is a go-to for physiotherapists.

Here’s how to do it properly:

• Sit back in your chair so your lower back touches the backrest
• Keep your feet flat on the floor (not crossed or dangling)
• Your knees should be level with or slightly below your hips
• Your shoulders stay relaxed—not hunched forward
• Your screen should be at eye level to avoid neck strain

The upright position gives your spine the support it needs and helps your muscles relax. It might take a bit to get used to if you’re used to slouching, but once your body adjusts, it feels surprisingly natural.

Why the top 3 sitting positions list includes this one:

• It reduces the pressure on your lower back
• Helps improve your focus and breathing
• Keeps your body aligned without extra effort

Many workers who switched to the upright style say they felt less tired by the end of the day. Plus, with the right ergonomic chair, keeping that posture becomes a whole lot easier.

2. The Reclined Lean – Chill but Supportive

This one’s for those of us who lean back naturally. The reclined lean isn’t just comfy—it’s surprisingly good for your body when done right. Think of it like the relaxed cousin of the upright sit, but still with structure.

To master it:

• Recline your chair to about 100–110 degrees (not too far back)
• Keep your feet planted or slightly forward with your knees bent
• Make sure your lower back is supported by the chair’s lumbar cushion
• Use armrests to support your elbows and shoulders
• Keep your screen angled up to match your sightline

The reason this is one of the top 3 sitting positions is because it helps distribute your body weight more evenly. That means less pressure on your spine and hips.

What makes this a great choice:

• Encourages better blood circulation
• Relieves muscle pressure across the shoulders and lower back
• Works well with longer reading or brainstorming sessions

If your chair doesn’t support this naturally, you might want to look at furniture designed for work and comfort to help you get that perfect angle.

3. The Active Perch – Sit with a Twist

Now, this one’s a bit different. The active perch is a more dynamic way of sitting. You’re not completely relaxed—but that’s the point. It keeps your muscles slightly engaged, improves your posture, and gets your core working.

To perch properly:

• Sit on the edge of your seat or use a saddle stool
• Keep your feet flat on the floor with knees at a wider angle
• Your thighs slope slightly down so your hips are higher than your knees
• Keep your back straight but not rigid
• Sit tall, like there’s a string pulling your head upward

Why this cracks the top 3 sitting positions list:

• It encourages tiny movements that strengthen your core
• Keeps you alert and engaged (great for creative work)
• Helps reduce slouching without even trying

Many people alternate between the upright and perch positions to stay energised all day. If your chair doesn’t work well for perching, a saddle-style or sit-stand stool could be a game-changer.

Here’s a quick visual guide comparing all three:

Extra Tips to Make Any Sitting Position Work Better

No matter which of the top 3 sitting positions you try, there are a few simple habits that’ll help you stay comfortable:

• Take breaks: Every 30–45 minutes, stand up, stretch, or take a short walk
• Switch it up: Don’t stick to one position all day. Rotate between them.
• Adjust your setup: Your chair, desk, monitor, and keyboard should match your body height
• Use cushions or supports: If your chair isn’t quite right, add a lumbar pillow or seat cushion

Helpful Checklist for a Healthier Desk Setup:

• Monitor at eye level
• Feet flat on the ground
• Elbows bent at 90 degrees
• Back supported fully
• Chair height adjusted to desk

Real Talk from Everyday Workers

A few stories from people who’ve made small changes and seen big results:

• Sarah, a copywriter in Melbourne, used to get killer neck pain. After switching to the reclined position and getting a chair with proper back support, she says she can now work longer without discomfort.
• Jason, a project manager in Sydney, mixes the upright and perch styles depending on his task. He says it helps him stay more awake during long meetings.
• Tina, a small business owner in Brisbane, finally invested in a proper work chair and setup. “I didn’t realise how bad my posture was until I fixed it,” she says.

Final Thoughts

You don’t have to settle for sore backs and stiff necks just because you work long hours at a desk. The top 3 sitting positions we’ve shared are simple, practical, and actually help. With the right posture and a few changes to your workspace, you can seriously boost your comfort, focus, and overall mood.

And if your current furniture isn’t cutting it, upgrading to better-designed pieces that support you all day might just be the best decision you’ll make this year.

THE COST OF GUM CONTOURING: IS IT WORTH THE INVESTMENT?

Contouring gums is a worthwhile investment for people who want to improve the look of their smile. For health and cosmetic reasons, gum contouring can enhance your oral health.  It also reshapes your gumline to bring symmetry to your appearance.

What are the benefits of gum contouring?

Gum contouring offers numerous health advantages if you have periodontal disease. But the treatment is most often used for cosmetic Dentistry to bring dramatic results.

Some of the advantages of gum contouring:

• Reduces infections and decay due to periodontal disease.
• Evens out gingival displays, or “gummy smiles”
• Brings uniformity to your smile.
• Enhances symmetry to an uneven gum line.
• Makes small, boxy teeth appear larger.
• Eliminates extra gum tissue covering your teeth.

Gum contouring for cosmetic dental treatment

If you are among the 10 percent of the population with a gummy smile, gum contouring can enhance your smile. Other people have a ragged or irregular gumline that detracts from an otherwise pleasing smile. Cosmetic gum contouring reshapes your gumline to bring more uniformity. 

Gum contouring to treat oral health problems

Gum contouring for oral health reasons is recommended mostly for patients with advanced periodontal disease. Receding gums create pockets which can lead to bacterial buildup and plaque formation. Reshaping and restoring gums staves off infections, decay, and cavities. When prescribed for health reasons, gum contouring is usually covered by insurance. Always speak with your dental insurance company or your dentist’s office when in doubt. 

How much does gum contouring cost?

The cost of gum contouring depends upon a few factors. treatment is usually based upon the number of teeth, where you live and the amount of experience your dentist has. Cost can vary widely from $100-$400 per tooth. The average cost to contour all your top front teeth runs in the range of about $3,000. 

Gum contouring is permanent and does not need to be repeated, so the treatment is a one-time cost. As mentioned, gum contouring for medical reasons is covered under insurance. Gum reshaping for cosmetic reasons are strictly out-of-pocket expenses. Be sure to talk to your dental insurance provider to find out what’s covered and what your out-of-pocket expenses are. You can also discuss payment options with our dental care staff. 

Is gum contouring worth it?

Unless you are being treated for advanced periodontal disease, the decision to undergo gum contouring is a personal decision. How we perceive our looks often affects our self-esteem. If you are self-conscious about your smile, investing in gum contouring is well-worth the investment. 

Talk to Dr. Frahm about gum contouring to perfect your smile and enhance your dental aesthetics. Click below to learn more. 

Dr. Sarah Frahm

Understanding Nasal CSF Leaks and Rhinorrhea: Exploring Cerebrospinal Fluid Dynamics

Cerebrospinal fluid (CSF) is crucial in cushioning the brain and spinal cord within the protective dura mater. However, when this barrier is breached, CSF can seep into the sinus cavities, leading to what’s known as CSF rhinorrhea.

CSF Rhinorrhea: Differentiating Symptoms and Characteristics

Distinguishing CSF rhinorrhea from typical nasal discharge is vital. Unlike common runny noses, the nasal discharge resulting from CSF leaks is typically thin, Clear, and often unilateral, emerging from only one nostril. Importantly, it doesn’t respond to standard cold or allergy medications, serving as a distinguishing factor.

Risk Implications and the Importance of Timely Intervention

In cases where the dural defect fails to self-heal, the potential for bacterial infections affecting the brain’s surrounding linings becomes a concern. This risk underscores the necessity for surgical correction, prescribed by healthcare professionals, to mitigate further complications.

Certainly! Let’s expand on the description of endoscopic CSF leak repair, integrating more main content keywords while following the provided instructions:

Unveiling Endoscopic CSF Leak Repair

Endoscopic CSF leak repair is minimally invasive. It is a surgical solution administered under general anesthesia. At the Proliance Puget Sound Sinus Center, this procedure is meticulously executed, encompassing the following steps:

1. Precise Exploration with Nasal Endoscopy: The procedure involves inserting a nasal endoscope and navigating the nasal passages to pinpoint the dura mater breach. Often situated at the skull base, this breach is the conduit for CSF leakage into the nasal cavity.
2. Precise Repair with Advanced Techniques: The identified hole in the dura mater is skillfully patched using sophisticated methods. The repair involves the utilization of an Alloderm graft along with mucosal tissue from within the nasal passages. This meticulous approach aims to seal the breach, preventing further CSF leakage.

Its minimally invasive nature ensures several patient benefits. Post-operatively, individuals experience reduced discomfort with minimal postoperative pain. Moreover, the procedure boasts an aesthetic advantage, leaving no visible scarring.

Exploring Risks and Complications

Following endoscopic CSF leak repair, risks and complications remain notably minimal. Among these, the most frequently observed is meningitis, albeit with a remarkably low likelihood of occurrence, standing at a mere 0.03% post-procedure.

Additionally, other potential complications with comparatively lower risks include:

• Hydrocephalus: Signifying the accumulation of cerebrospinal fluid within the brain, this complication, though infrequent, remains a possible postoperative concern.
• Mucocele Formation: This condition entails mucus buildup within the paranasal sinuses and is considered a rare occurrence after the repair procedure.
• Intracranial Abscess: An unusual but potential complication characterized by swelling in the brain due to pus accumulation post-surgery.
• Pneumocephalus: Indicative of the presence of air within the intracranial space, this complication, while infrequent, remains part of the postoperative considerations.

To learn more about how to care for someone after undergoing endoscopic CSF leak repair, see our Recovery and Aftercare Following Endoscopic CSF Leak Repair. Learn more below.

Dr. Amy Anstead | Understanding the Procedure and Recovery