While 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.
Different parts of the spine have natural curves to them. In both the neck and lower back there should be a slight forward curve, and just the opposite, a slight backward curve, in the middle and upper portions of the back. While sitting, if any of these areas are kept out of their most natural state, either too curved or too flattened, a variety of physical problems may soon occur including fatigue, pain in the joints, muscle strains, and neck, sciatica and disk problems, just to name a few.
There are several key but simple principles to good sitting posture which must be mastered. Each principle builds upon the others, and disregarding any one will hinder your efforts of attaining the most efficient posture.
- First, you should be seated with your head lifted upright and your neck relaxed, not craning or straining at all. Most people unconsciously sit with their heads tilted forward and down while sitting at a desk, especially while working at their computer. Hunching forward puts undo strain on all the muscles in the back causing them to become weaker over time.
- It is also important to keep the shoulders relaxed and lowered away from the ears. With the shoulders lowered, the spine should be as vertically aligned as possible. Much of your body’s support is derived from this vertical alignment. 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.
These practices may feel tiring or unnatural, especially at first. If this is true for you, a postural exercise routine may help by exercising specific muscle groups in ways that will help them provide the best support for an efficient posture. Such programs are an excellent investment for anyone who takes their health seriously.
Anyone can improve posture. When next you sit, strive to increase awareness of your habits. Notice in which of the previously-listed practices you excel, and upon which you may wish to focus extra attention. Also, examine areas where you commonly relax or otherwise sit for extended amounts of time, ensuring that they encourage behaviors that promote good and healthy posture. By improving your awareness of your body, you’ll slowly but surely begin to improve your posture, feeling much better as you cultivate these healthier habits.
