What is the Best Posture When Sitting?
Starting from being a kid, we always hear from our parents and teachers to sit correctly. Even now that we are adults and working, we can even read this many times that it is essential to have a correct sitting posture. But, sometimes, we are unaware of it. Often we experienced low back due to poor sitting posture.
Good sitting posture is essential for a person to sit comfortably and stay healthy. Poor sitting posture is the cause of most health problems like back pain and poor digestion. Poor sitting posture often results in strain and inflammation of the muscles. Proper sitting also facilitates adequate blood circulation and improves overall health.
What is a good sitting posture?
It is not hard to identify the qualities of a good sitting posture. A good sitting posture has to allow the spine to keep its natural curvature. While the legs are in their proper position, the back must have a natural inward curve or lordosis, and the head must keep its natural inward curve. And, most importantly, the body must remain relaxed.
Why good sitting posture important?
Good sitting posture has an overall impact on the spine.
The spine supports the weight of the upper body through its numerous joints, muscles, and ligaments. A poor posture not only affects the way the spine looks, but it can cause problems with movement. One of the first areas where poor posture begins to affect the spine is the lumbar spine. This part of the spine comprises five lumbar vertebrae that meet at the bottom of the neck. The sacrum supports the lower back, and it helps to maintain the proper balance between the weight of the upper body and the lower body.
Another area of the spine is the thoracic spine. This part of the spine is made up of twelve vertebrae. It originates in the hips and extends to the lower ribs and clavicles. Remember that poor posture affects all parts of the body, not just the back. It is essential to learn how to sit correctly and avoid a bad back from developing.
The third area of the spine where poor sitting posture affects is the cervical spine. The ribs support this part of the spine, and it helps keep the head and neck in their proper alignment. Some of the symptoms associated with poor posture include headaches, neck pain, and shoulder pain.
One of the essential functions of the cervical spine is to support the neck. When a person is suffering from the poor sitting posture, it affects your neck. It can lead to pain, inability to breathe correctly, and fatigue. A bulge can even accompany the strain in the ribs, known as a herniation.
Proper sitting reduces the occurrence of the common problem of slouching.
The hips are kept slightly higher than the feet for maintaining a good sitting posture. Therefore, when you sit on a chair, your thighs and the bottom of your feet will be close together.
The abdominal and pelvic areas become weak due to slouching. When the head is placed high while watching TV, it strains the neck and the upper back. The position of the shoulders back also becomes weak when the head is set high. To have a good sitting posture, one must learn to sit correctly and keep the body weight centrally located over the toes.
It helps reduce back pain and other health disorders.
Back pain can arise due to various reasons, including improper sitting technique. Slouching while sitting causes problems with the posture of the spine, pelvis, and hips. People who sit for long hours in front of the computer face problems with their spinal alignment. Such people should learn proper sitting posture techniques.
Also, poor sitting posture can cause the following problems:
- Heartburn and slowed digestion
Avoid conditions such as carpal tunnel syndrome, rheumatism, and strained neck muscles.
The cervical discs of the spine become more flexible and relaxed when people learn good sitting posture. The lower back and buttocks of a person become supported. It boosts the strength of the ligaments and muscles of the spine and pelvis. It helps maintain good posture and get better blood circulation in the body.
How do you deal with sitting at a computer all day?
Right now, some of you might be working more than 8 hours sitting in front of your computer. And, we know, we can’t avoid slouch or adopt a poor sitting position. But, remember, it does affect our health, so it is essential that we sit correctly to avoid posture-related conditions.
- Keep the top of your monitor at eye level and slightly tilted. Your sight is 20-28 inches away from your monitor.
- Your arms relaxed at sides, upper and lower arms making a 90-degree angle. Also, wrists should be straight and fingers relaxed. You can also add some wrist pads to bring more comfort.
- Your lower legs at a 90-degree to 120-degree angle to the thighs, with sufficient legroom above.
- Place your hips as far back on the chair as possible.
- The feet should be parallel to the floor or resting on a footrest.
- Have a straight upper back, shoulders relaxed at sides.
- Your chair’s backrest supports the curvature in the lower back.
- Get an ergonomic chair that an adjustable height.
Also, you can do the following:
- Remember to take a break every 20-25 minutes. Get up and move around.
- Customize your workspaces for more comfort
- Use a standing desk to alternate between sitting and standing
- Try an ergonomic mouse and keyboard or more comfort
- Opt for using a headset when your job deals with long calls.
- Keep your most essential things near you and highly reachable.
You can do these exercises to avoid carpal tunnel syndrome or strengthen your wrists.
Proper Posture for Sitting: What is the most comfortable sitting position?
Here’s one of our Chiropractors – Dr. Abraham Pan, giving some tips on how you can achieve correct sitting posture to have a healthy back.
What if you have an existing poor posture problem?
No need to worry. If you still have a hard time correcting your posture, you can get help from a professional. At Evergreen Rehab and Wellness, we have Chiropractors in Coquitlam and surrey that can help you with your postural problems.