If you spend long hours sitting while working, studying or catching up on email, your posture is likely not optimal during these activities. Spending an extended period of time in a seated position can cause your muscles and other soft tissues to become stretched or shortened, which may in turn cause them to become mildly inflamed. Blood and lymph flow may be impinged, and your nerves may become irritated. If your seating posture is poor, you may experience headaches and neck or back pain. Becoming more conscious of your habits, and making several changes to your workstation, can help improve your seating posture and alleviate discomfort.
Weak or Fatigued Muscles
Muscle fatigue is a primary factor in poor posture. If the muscles in your back are tired and overworked, they are unable to support your spine as they should. If you stay in any position for too long, your muscles will become fatigued. If you work at a desk, try a kneeling chair, which allows you to sit with some of your weight supported by your shins, relieving pressure from your back. Take breaks as often as you can to walk or stretch.
Building strength in your core muscles, particularly those deep in your abdomen and those supporting your spine, can help you regain proper sitting posture. Pilates exercises are aimed at strengthening your your core, and exercises that target your entire torso can help keep your head, neck and back in the correct alignment.
Work Environment
To improve your sitting posture, use ergonomically designed office furniture at work. Your computer monitor should sit back on your desk at least an arms-length away, and the desk should be at a height at which you can keep your wrists in a neutral position to use your keyboard while your shoulders stay relaxed. Your chair should keep your spine in a vertical or slightly reclined position. If the chair does not have good support for your lower back, consider a lumbar cushion or rolled towel. Your hips and knees should be at about the same level, and your feet should be flat on the floor or on a footstool.
Choices and Habits
If you have a desk job, avoid habits that lead to poor posture. Keep your back against the chair, making good use of the lumbar support. Don't allow your body to slump or slide forward. Keep your arms bent between 75 and 90 degrees at the elbows and your shoulders straight. Do not sit with your legs or knees crossed for more than a few minutes. One of the most common postural mistakes is to jut the head and shoulders forward. Every hour or so, take time to mentally check where your head and shoulders are and pull them back if necessary. Ask a co-worker to let you know if they observe this forward slide. High heeled shoes, boots and tight clothes can change your center of gravity, making it more difficult to maintain good posture.
