Good Sitting Posture – 5 Habits To Supercharge Your Back
ByWhile a great deal of attention seems to be paid to our postures while standing, our posture at rest is often much more important, especially as this is often how much more of our time is spent. Yet because it is less demanding, our resting posture receives much less of our thought and effort.
The spine consists of an outward curve in the upper back and an inward arch further down. If either is not aligned properly, and is not kept in check via correct resting posture, then numerous pains can develop. Also, since this natural support is crucial to efficient bodily function, we will fatigue more easily if both arches are not receiving constant support from the many muscles of the back and spine.
There are several important aspects of good sitting posture of which it is essential to be aware. Each re-enforces the other such that neglecting any one will make your entire effort less effective.
The head must be straight and level with the top of the spine. The neck should also be relaxed, and does not need to remain tense to maintain this pose. Most people unconsciously tilt the neck downward, especially when focusing on computer screens. Slouching strains many muscles in the back and spine, tiring them more quickly than would otherwise happen were your spine allowed to assume its natural curve.
The shoulders should be relaxed, lowered away from the ears. With the shoulders dropped and the head raised, the spine automatically assumes its natural and most efficient alignment from which much of your bodily support originates. Deviating in any direction places extra strain on the muscles of the back and spine.
While seated, also keep the pelvis tilted forward to avoid putting any weight on the sensitive tailbone area. Tilting the pelvis helps you sit on your leg bones rather than the tailbone and always remember to take frequent breaks, giving yourself the time to stand and stretch your muscles and increase the flow of blood.
If at all possible, sit with the seat of your chair tilted so that the front part is slightly lower than the back. Sitting this way will help to keep the proper curves in your back and your spine aligned correctly.
The lower abdomen should be drawn in slightly, further supporting the lumbar spine. This helps distribute weight more evenly such that all muscles bear the responsibility of maintaining efficient posture.
If you are unable to sit comfortably while keeping the correct posture as described above, begin to do exercises that target these weaker areas, strengthening them and allowing you to sit properly without putting undo strain on the spine and various muscle groups. You might consider investing in an exercise program that specifically
Anyone can improve posture. Make it a point to become aware of your own specific habits and how your back and neck are aligned while seated in a chair. Assess all of your work areas, how you sit while "comfortable" at home, and consciously begin to train your body to adapt to the best sitting posture, allowing you to feel better all over.
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