Proper Sitting Posture
By Allan O. Fiesta, PT, DPT
Proper Sitting Posture
Welcome to joionline.net, your top guide for everything about proper sitting posture. Nowadays, a lot of us spend most of our time sitting, whether it’s working at a desk, scrolling through our computers, or driving. But sitting for long periods can lead to various health problems if we’re not mindful about our posture.
This article will explain why good posture is crucial for our overall health. We’ll also discuss how to set up your workspace in a way that supports good posture. Plus, we’ll share some exercises and stretches that can help improve your posture, along with tips on how to keep good posture all day long.
Whether you are an elementary school teacher or electrical engineer, proper sitting posture is very important. It should be observed and adjusted properly to accommodate each person’s workstation to prevent musculoskeletal injuries that can likely cause neck and/ or low back pain.
Proper posture involves modifying your workstation and re-training your body to sit, stand, and lie in the position where the least amount of strain and/ or stress is placed on the supporting skeletal structures, surrounding musculature, and ligaments. Ready to learn how to maintain a healthy posture and feel the positive effects on your life? Let’s dive in!
Why Good Posture Matters
Proper sitting posture is vital for a healthy, pain-free body. Whether you’re stuck at a desk for hours or just sitting for a while, keeping a good posture can have many benefits.
One of the main advantages of proper sitting posture is less strain on your muscles and ligaments. When you sit correctly, your body is aligned, which helps distribute your weight evenly across your muscles and joints. This can prevent muscle imbalance, reduce the risk of muscle fatigue, and decrease the chances of developing musculoskeletal disorders.
What is Bad Posture?
On the other hand, bad posture can harm your overall health. Slouching or sitting with rounded shoulders can lead to muscle imbalances and put too much strain on your spine. Over time, this can cause chronic pain, decreased flexibility, and even increase the risk of developing conditions such as herniated discs or sciatica.
Moreover, posture affects your overall health. It can influence your breathing, digestion, and even your mood. Sitting with proper posture allows your lungs to fully expand, improving oxygen intake and promoting better respiratory function. Also, good posture helps keep your organs in the right alignment, allowing for optimal digestion and preventing issues like acid reflux or constipation.
Finally, bad posture can contribute to a range of posture-related problems and conditions, including rounded shoulders, forward head posture, or even scoliosis. By maintaining proper sitting posture, you can help prevent these issues and keep a healthier spine.
Proper sitting posture
Proper Sitting Posture
For proper sitting posture, the shoulders should be down and back. Your head should not be leaning forward but inline with the body. You should sit as upright as possible with your bottom all the way to the back of the seat. (roughly 90-120 degrees of hip flexion). When sitting at a desk, elbows should be close to the body and at about the level of the keyboard. This helps to avoid shrugging and stress to the shoulder complexes (elbows should be at about 90-120 degrees of flexion). Using a chair with a contoured backrest or implementing a small lumbar pillow will help support your back. Using proper lumbar support and a footrest can further improve your sitting posture. Place a cushion or lumbar roll at the curve of your lower back to maintain the natural alignment of your spine. If your feet don’t comfortably touch the floor, use a footrest to support them and prevent pressure on your legs and lower back.
These simple modifications to your work chair can be used to accommodate the natural curvature of the spine. It provides support to the lumbar spine when sitting for extended periods of time. Chair has armrests should support the arms in this neutral (90-120 degrees of elbow flexion). While sitting your feet should comfortably reach the floor. Use of a footrest helps offload the pressure on your knees. This will assist to avoid occluding blood vessels in the back of the knee.
Computer Height
The position of your monitor helps Proper Sitting Posture
When looking forward at the computer or tablet monitor, the top of the viewing area should sit either at or below one’s eye level. The distance from the monitor to one’s head should be roughly an arm’s length away from the screen to avoid excessive cervical flexion or extension when sitting in this neutral position. Next, locate the mouse next to the keyboard and ensure that both elbows are by the sides during work. One may use a mouse pad or another soft surface to pad the edge of the desk, which will help avoid excess pressure on the hands or forearms against any sharp edges on the desk.
Correct Posture for work at computer instructions set.
Exercises and Stretches to Improve Posture
Maintaining proper sitting posture is key to a healthy spine and avoiding discomfort. Along with adjusting your workspace ergonomically, adding exercises and stretches to your routine can help improve your posture. Here are some tips to strengthen your core muscles, stretch your neck, shoulders, and back, practice yoga and Pilates poses, and add regular breaks and movement to your routine.
1. Core muscle strengthening exercises: Using your core muscles helps support your spine and maintain proper posture. Try exercises like planks, bridges, and abdominal crunches to strengthen your core.
2. Neck, shoulder, and back stretches: Stretching these areas can alleviate tension and improve flexibility. Perform neck rolls, shoulder shrugs, and back stretches to relieve tightness and promote better posture.
3. Yoga and Pilates poses for good posture: Both yoga and Pilates focus on body awareness and alignment. Poses like Mountain Pose, Cat-Cow, and Swan Dive can help you develop a strong and balanced posture.
4. Regular breaks and movement: Sitting for long periods can lead to stiffness and poor posture. Take short breaks every 30 minutes to stand up, stretch, and walk around. Consider using a standing desk or an exercise ball as an alternative to sitting for prolonged periods.
By adding these exercises, stretches, and movement to your daily routine, you can improve your sitting posture and reduce the risk of discomfort or chronic conditions related to poor posture. Remember to check with a healthcare professional before starting any new exercise program.
Wrists and Elbows
With your elbows now comfortably resting on the desktop or keyboard level, the wrists should be straight or in a neutral position where they can gently rest in front of the keyboard or mouse. You may use a wrist rest if desired to achieve this optimal wrist position when using desktop accessories such as a mouse. However, this is not always necessary.
Picking the right chair and desk is essential for promoting proper sitting posture. Look for a chair that has adjustable features like seat height, armrest height, and seat depth. Also, choose a desk that allows you to maintain a comfortable position with your arms and wrists while typing.
Finally, when fine-tuning the ergonomics of one’s desk space, it is important to take breaks from sitting every 30 minutes to ensure proper blood flow and reduce fatigue by increasing oxygen to the brain. Though we as a society tend to get caught up on the computer until the final hour, it is important to remember that subtle modifications to one’s workstation and daily routine can reduce the risk for lower back or cervical injuries in the workplace.
How to Keep Proper Posture Throughout the Day
Maintaining proper sitting posture is key to a healthy spine and reducing the risk of musculoskeletal problems. Here are some tips to help you keep good posture all day:
Keep Your Spine Neutral: When sitting, it’s important to keep your spine in a neutral position. Sit up straight, relax your shoulders, and make sure your back is supported by the chair. Avoid slouching or hunching forward, as this can strain your back and neck muscles.
Avoid Sitting for Too Long and Static Positions: Sitting for long periods can cause stiffness and discomfort. Take regular breaks to stand up, stretch, and move around. Try adding standing or walking meetings to your routine. Also, avoid staying in the same position for too long. Change your sitting position often to prevent strain on specific muscles or joints.
Be Mindful of Your Posture: Make a habit of being aware of your posture throughout the day. Check how you’re sitting and make adjustments as needed. Keep your spine aligned. Over time, this awareness will become a habit.
Create a Posture-Supportive Workspace: Set up your workspace in a way that encourages good posture. Use an ergonomic chair with lumbar support and adjustable features. Position your computer monitor at eye level, and keep your keyboard and mouse within easy reach. Consider using a standing desk or a desk converter to switch between sitting and standing.
By following these tips, you can maintain proper sitting posture and support your spine’s health. Listen to your body and make adjustments as needed. If you have persistent pain or discomfort, it’s always a good idea to consult with a healthcare professional.
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By: Allan Fiesta, PT
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To read more about how computers can affect your low back, visit: low-back-pain