Sitting Better using predictive coding theory

Introduction

Sitting is an essential part of our daily lives. Whether at work, home, or during leisure time, we spend a significant portion of our day seated. We often repeat the same movement patterns that shape how we sit and consequently affect our posture. Have you ever wondered why your body posture feels familiar and comfortable, even if it's not ideal? There's an interesting theory that explains this phenomenon: predictive coding theory. It offers fascinating insights into how our brains anticipate and manage movements, even during moments of stillness. Let's explore how understanding predictive coding theory can enhance your sitting experience and overall well-being.

Understanding Predictive Coding Theory

Predictive coding theory suggests that the brain constantly generates predictions about the world based on past experiences and expectations. These predictions shape our perceptions, with sensory input serving to confirm or update them. In the context of sitting, predictive coding theory implies that our brains anticipate and manage our posture and comfort while seated.

How It Applies to Sitting

Anticipation of Posture: Before sitting down, the brain generates predictions about the expected posture and comfort based on past experiences. For example, it predicts the alignment of the spine and the distribution of weight on the chair based on the many times you have previously sat down.

Sensory Feedback Integration: As we sit, sensory feedback from our muscles, joints, and skin provides information about our actual posture and comfort. This feedback is compared with the brain's predictions, which are formulated based on previous sitting experiences and environmental factors, such as whether you're sitting at home, at work, or in a restaurant.

Error Detection and Correction: If there's a discrepancy between the predicted and actual sensory feedback (e.g., feeling discomfort or strain), it results in a prediction error. The brain then adjusts our posture to minimize this error, refining its internal models for future sitting experiences. When you modify your current sitting habits to more efficient ones, your brain will initially recognize this change as uncomfortable, even though it is structurally balanced.

Efficient Sitting Execution: By constantly updating and refining predictions based on sensory feedback, the brain establishes an improved level of sitting comfort and posture. This iterative process allows for a better sitting experience that aligns with the structural and functional design of your body.

Practical Tips for Enhancing Sitting Comfort

Mindful Sitting: Pay attention to your posture and comfort while sitting. Take regular breaks to stretch and readjust your position to prevent stiffness and discomfort. In a follow-up article, I will address specific body cues to detect the formation of poor habits and how to respond to them.

Ergonomic Setup: Invest in ergonomic furniture that allows for variation in your body position and supports an upright zero resting sitting position (ZRSP). This can be achieved by adjusting your chair height, keyboard position, and monitor placement to ensure optimal comfort and alignment. More on defining the ZRSP will be covered in my next follow-up article.

Environmental Considerations: Take into account environmental factors such as lighting, temperature, and noise levels when setting up your sitting space. Make adjustments as needed to create a conducive environment for structurally and functionally congruent sitting.

Movement Breaks: Incorporate short breaks into your sitting routine to stretch, walk around, or engage in light exercise. These breaks can help alleviate tension, improve circulation, and refresh your mind.

Conclusion

Understanding predictive coding theory can offer valuable insights into how our brains anticipate and manage movements, including the act of sitting. By applying these principles to our sitting habits (learn how here), we can enhance our sitting experience, making it more congruent with the body's structural design and overall well-being. So, the next time you take a seat, remember the predictive abilities of your brain and strive for a more structurally efficient, comfortable, and ergonomic sitting experience.