"Sitting is the New Smoking": How a Kneeling Chair Can Transform Your Posture and Health

Dr. Justin C. Lin
14 minutes ago
3 min read

Person in gray lounge wear relaxes on a beige couch with a cozy blanket. White slippers rest on a wooden chair arm. Relaxed mood.

"Sitting is the new smoking" – it's a bold claim, but one I read in an article that really stuck with me. The truth is, prolonged sitting has so many ill effects, from orthopedic issues and digestive problems to potentially even more severe health concerns. Whether you agree with the severity of the comparison, I think we can all agree that poor sitting habits have a significant impact on our bodies, especially if we're sitting like statues for eight to twelve hours a day.

Since most of us work sitting down, how are you supposed to combat this issue? The answer, for many, is to use a kneeling chair. I'm Dr. Justin Lin, and today, I'm going to educate you on a few tips to sit in a kneeling chair effectively.

Why a Kneeling Chair? It's All About Alignment!

The core reason I advocate for kneeling chairs is alignment, alignment, alignment! This is one of the best chairs to naturally get your body into proper alignment. You don't have to do much adjusting because the way the chair is designed automatically slants you and prompts your body to sit in an efficient posture.

What does good posture look like? I'm a big proponent of what I call the "four-dot alignment":

From the side, these four points should ideally line up:
1. The pubic bone
2. The belly button
3. The base of the sternum
4. The base of the throat

You'll see how easy it is to line up these four dots the second you sit on a kneeling chair.

Setting Up and Using Your Kneeling Chair Effectively

I can tell you, I love my kneeling chair. I use it at the office, my wife uses hers at her office, and we even have one for our family. I try to promote them within our staff as much as possible. While I'm not sponsored by any particular brand, the one I use is made by Boss.

The main thing about the kneeling chair is that it creates a specific angle for your body, with the kneeling pad acting as a backstop. Naturally, you're put into a slight forward tilt.

The Golden Rule: The 100-Degree Angle The key to effective sitting in a kneeling chair is to achieve a 100-degree angle at your hips. This 100-degree angle naturally positions you into that four-dot alignment (throat, sternum, belly button, pubic bone).

Natural Tilt: The chair provides a natural 10-15 degree forward tilt.
Hip Angle: Ensure your hip angle is around 100 degrees, creating an open posture.
Switching It Up: Sometimes your knees might get tired. It's perfectly fine to occasionally switch your leg position or even place your feet on the floor if needed.

This setup prevents the "slump" that compresses your lower back. You're gently tilting forward, which is more natural and beneficial, similar to the idea behind a "Squatty Potty" for optimal bowel function. This is why prolonged, slouched sitting can lead to digestive issues, toxin buildup, and inflammation.

Finding Your "Just Right" Angle (The Goldilocks Principle)

The angle of your kneeling chair is crucial. Think of Goldilocks and the Three Bears: you need to find the "just right" setting.

Too Low (Less than 100 degrees, e.g., 90 degrees): If the chair is set too low, forcing a tighter hip angle, you'll feel it. It becomes difficult to extend your back, and you might overcorrect by slumping, putting more pressure on your lower back.
Too High (Greater than 100 degrees): If the chair is too high, it might put too much pressure on your knees, disproportionately loading them compared to your hips and buttocks. You'll feel yourself leaning too far forward, and it's easier to slump out of proper alignment. (Note: A taller person might need a custom chair if standard heights don't work for them.)

When you find that 100-degree angle, it feels "just right." You'll naturally maintain the four-dot alignment, minimizing compression and strain.

Happy Sitting, Longer Life

Don't let sitting take years off your life! By understanding and using a kneeling chair effectively, you can counteract the negative effects of prolonged sitting. Maintain that optimal alignment with the "four dots" lined up, and you'll find a significant improvement in your comfort and overall well-being.

Do you believe that prolonged sitting significantly impacts your long-term health?