Correct Sitting Posture

How many times have you sat for long periods of time, maybe while reading, or working at your computer, or even over a long meal, then tried to stand but could barely do so because of back pain? Were you paying attention to how you were sitting? Probably not. By becoming more aware of your sitting posture you are likely to reduce the muscle tension and back stiffness produced by poor sitting habits.

Proper Sitting Posture Techniques

Don't slouch or slump. Keep your tailbone snug to the back of your seat, with your back either against the back of the chair or in a forward position. However, if leaning forward make sure that your pelvis, chest and head are relatively parallel with each other.

Relax. While working, it is easy to become intense and uptight, which can cause the back, neck and shoulder muscles to tighten and feel overworked. Try to relax so that your muscles can more easily rebound into their natural position.

Observe leg crossing patterns. Although leg crossing should not be encouraged it does serve the purpose of stabilizing our body and can be very comfortable. However, when crossing your legs be aware that if you often cross in the same direction, your pelvis and lower back continually curve sideways, in only one direction. If you have the tendency for a one-sided leg cross, either avoid crossing your legs all together or alternate sides regularly.

Change sitting positions often. Inactivity can be one of the biggest culprits in back, neck and shoulder pain after sitting for long periods of time. Continually, shifting your pelvis and doing a few chair exercises may help reduce muscle tension.

Sit in ergonomic posture chairs. The best chair for long term back posture support is an adjustable chair that allows for individual control over seat height, arm rest height, and backward and forward tilt. The chair should provide adequate lumbar support so that the lower back arch, your lumbar lordosis, can be maintained naturally and also have well padded seats and soft armrests for comfort.

When an ergonomically designed chair is not available choose a chair that does not have a soft seat whereby your pelvis "sinks" into the chair. You should feel that you are sitting ON the chair, not IN the chair. If necessary, provide your own lumbar support with either a purchased lumbar support cushion or your own improvised form of one. You can temporarily provide lumbar support with the use of a rolled towel, a rolled sweater or other piece of clothing, or with a small travel pillow.

Kneeling Posture Chair: Although a bit non-traditional, some people have found the ultimate comfort through the use of kneeling posture chairs. The theory with these chairs is that weight is distributed evenly, with the stomach muscles effectively placing the spine in a balanced position, which in turn puts less stress on the back, neck and shoulder muscles. Interesting concept for the adventuresome!

Computer posture: In addition to the above mentioned sitting posture techniques, long term computer use requires the proper positioning of your computer and desk in relation to how you are seated.

• Keep the computer screen at eye level, eliminating the need to hold your neck in an unnatural position.
• Arms and wrists should run parallel to the floor with your wrists resting comfortably on the desk top.
• The chair seat should be tipped ever so slightly forward to allow your knees to be lower than your hip joint.
• The chair height should allow for your feet to rest flat on the floor.

Need a reminder to pay attention to your sitting posture? Put a Sticky Note on your computer screen or tape a note in an obvious place wherever you sit most often. Do this and better back posture should soon become habit.

Exercise after Sitting

Regardless of how well you pay attention to your sitting posture, with inactivity muscles usually begin to tighten. Although you may not initially feel the effects, chances are good that over time you will. For that reason, and to avoid your risk of deep vein thrombosis, extended periods of sitting should be followed by a combination of stretching exercises which will target all of your muscle groups. Depending on your physical condition and your physician's advice some good choices may be:

• posture exercises
• hip exercises
• office chair exercise
• walking for exercise
• back stretching exercise
• knee stretching-exercise
• yoga or Pilates