People have been resting in a seated position since the beginning of man. Sitting offers rest for the muscles of the legs, back, hips and gluts. However, due to the move towards sitting for most of the day, our backs are paying the price. Holding your posture while you sit can decrease injury, increase muscle tone and stimulate deep breathing, therefore making you more energized and balanced.
Who
People of all ages are sitting more often. Driving, working, computer work, video games, and school are just a few of the reasons we sit. Whether your job demands it or you are sitting for relaxation, the correct posture while sitting can help you to prevent injury, strengthen muscles, and breath deeper.
Technique
Sitting in a chair seems intuitive, however, doing it with supported posture requires some thinking. To prevent injury over time, remember the rule of 90. Sit with your knees at 90 degrees, your hips at 90 degrees, and if you are using a desk, your elbows at 90 degrees. Keep your feet supported either on the floor or on a foot rest. While resting your glutes at the back of the chair, lift the spine through the crown of the head. Gently hold your tummy in to decrease pressure on the spine and relax the shoulders down. These small actions can decrease your risk of injury in the neck and back.
How It Works
By holding the tummy in, you are also increasing muscle tone of the abdominal muscles. Strong core muscles are key to good posture. When your spine is erect and shoulders relaxed, you can breathe deeper as your lungs and diaphragm have the freedom to move as needed. This movement also keeps your spine in neutral, allowing the natural curvatures of the spine to stay in place. According to the Canadian Centre for Occupational Health and Safety, "a good sitting position is one that allows employees to change their body positions frequently and naturally when they want..."
Types
Weakness in the muscles surrounding the spine can cause different spine curvatures. A large inward curve in the lumbar spine is known as lordosis. A large outward curve in the thoracic spine is kyphosis. When you practice good sitting posture, you are promoting a neutral spine.
Considerations
If you have been diagnosed with a back or neck problem, you should speak with your health-care provider regarding your posture while sitting. Your provider may have alternative solutions or aids to help you sit in the proper position.
