Tips for Good Posture whilst Sitting

Whilst working, many of us are not aware of what our posture is like. The risk from poor posture comes from a reduction to the movement in the joints of the body, along with repetitive patterns of strain. When we get pain from our poor posture, medical advice and physical therapy treatment will often be required to reduce the imbalances created over a period of time. So what can we do to avoid these restrictions? Well, quite a lot, beginning with good sitting posture!

In an ideal world, good posture includes the head being positioned over the top of the spine and the buttocks, with a slight 'S' shaped curve through it. Neck and shoulder muscles should have even tension at the front and back of the body, and the lower back should be in its natural curved position.It's advisable to support your pelvis against the back of the chair. Good posture makes breathing and digestion more efficient by helping to de-compress the front of the body.

Chair Ergonomics.

When working in the office, there are a few things you can do to help your own posture:-
  • Have the work desk is at least half of your own height, so your elbows come just below the desk surface when sitting.
  • When sitting at a computer, it's a good idea to have the middle line of keys level with your elbows when your forearms are parallel to the floor.
  • If you're having difficulty reaching your mouse or keyboard, move yourself closer to the desk to avoid stretching your upper body forwards.
  • If using a monitor, it should be at arm's length, and at eye level in front of you. It's wise to position the monitor at right angles to a light source to reduce glare and reflections.

Which Chair should I use?

The chair you sit on has a big impact on posture. It should have easily reachable controls, and the seat and back of the chair should suit the size of your body, with the seat pan finishing near the back of your knees. Well defined, adjustable lumbar support is desirable, and sitting with your hips slightly higher than your knees is beneficial to spine health.

But I don't just sit in a chair…

Sitting doesn't only present as a problem at work, we sit at home and in the car too. Avoid crossing your legs to prevent a twisting action on the spine and to promote good blood circulation. Sitting in bed can pull on your lower back and strain ligaments and joints, so it's a good idea to keep yourself well supported and change sitting positions frequently. And finally, beware of twisting through your back to get in and out of the car. This can be helped by sitting into the seat first, then swinging your legs into the vehicle.

With small adjustments to our everyday lifestyle, bad posture can be overcome easily, offering support and better health to the muscles, ligaments and joints of the body! If you have problems with your sitting posture, or you're finding you're getting pain whilst sitting then get in touch with us and let us help get to the root of the problem for you.

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