Sitting with Proper Posture

Lower back strain from incorrect posture is common for people who sit in an office chair for extended periods of time.    Regular chairs may not offer enough support in the lumbar region resulting in poor posture and pain in the lower back.

Ergonomic chairs, designed with support and posture in mind, may help correct your posture and lessen lower back strain.

Sitting for any length of time, whether in an ergonomic or regular chair, is contrary to the purpose of your spine.  A spine is meant to be in motion.   Sitting puts more pressure on your discs than standing.  Stand up and move around at least once an hour.   You do not have to take a lot of time away from your work; just walk around your work station. 

Along with breaks, there are additional guidelines to attain proper posture when sitting.

Lower Body Posture

Your feet should be flat on the floor with your weight evenly distributed.    A foot rest will help achieve this if your chair does not go low enough.   Adjust the height of your chair so your hips are bent at a 90 degree angle and are aligned with your hips.  Avoid crossing your legs so your pelvis remains even.   This will preserve posture without unnecessary strain  on muscles.  

Lumbar Posture

You need to maintain a neutral position for your lumbar region.    A neutral position means there should be a small hollow in your lower back.    A lumbar roll will assist you in achieving the arch and  retaining posture in your lower back.   A lumbar roll is a foam roll about twelve inches long and 3 to 4 inches in diameter.    To ensure correct placement of the lumbar roll, your hips should touch the back of the chair.    Insert the lumbar roll in the small  of your back and lean against it.

Upper Body Posture

Most everyone has heard the adage "chest out, shoulders back".    This holds true for proper sitting posture.    Raise your breastbone.    Keep your shoulder blades down.     Hold your chin so it is level.    The back of your ears should be directly over your shoulders.  You may need to raise or lower your computer monitor so the top of the screen is just below eye level.

Avoid slumping forward or resting your chin on your hand with your arm propped up on the desk.  This is poor posture which will eventually result in neck pain.

Typing Posture

Your computer keyboard should be close enough so you do not have to extend your arms to reach it.     Your arms should hang naturally with elbows bent at a 90 degree angle to type.    Lifting your arms to type is improper posture and will cause tense muscles.

Proper sitting posture will remedy many symptoms which accompany improper posture, such as headaches, fatigue, constricted blood vessels and nerves.   Posture also influences moods, blood pressure, pulse and lung capacity.

All these instructions may seem overwhelming or impossible to follow at the same time but, once you have trained your body, proper sitting posture will become automatic and you will feel much better.    If your back or neck pain continues, however, it is best to have a chiropractic consultation to discover if he or she can offer more posture advice or there is another contributing cause for your pain.

Finding a good Chiropractor is easy with this service.